Essential Breathing Exercises
Master these foundational breathing techniques to enhance your practice with BreatheWise. Each exercise serves a different purpose - from building calm to boosting energy.
Diaphragmatic Breathing
The foundation of all healthy breathing. This exercise helps retrain your breathing pattern.
1. Lie down or sit comfortably with one hand on chest, one on belly
2. Breathe slowly through your nose, expanding your belly (not chest)
3. Exhale slowly through pursed lips, letting belly fall
4. Practice for 5-10 minutes daily
Box Breathing
Used by Navy SEALs for focus and calm under pressure. Perfect for stress management.
1. Inhale through nose for 4 counts
2. Hold breath for 4 counts
3. Exhale through mouth for 4 counts
4. Hold empty for 4 counts, then repeat
4-7-8 Breathing
Dr. Andrew Weil's technique for relaxation and better sleep. A natural tranquilizer.
1. Exhale completely through mouth
2. Inhale through nose for 4 counts
3. Hold breath for 7 counts
4. Exhale through mouth for 8 counts (with whoosh sound)
Energizing Breath
A gentle activating technique to boost alertness and focus when you need energy.
1. Sit up straight, breathe normally
2. Take 10 quick, shallow breaths through nose
3. Take one deep breath in and hold for 10 seconds
4. Exhale slowly and return to normal breathing
Safety First
Always practice breathing exercises in a safe, seated or lying position. Never practice intense breathwork while driving, swimming, or in any situation where losing consciousness could be dangerous. If you feel dizzy, lightheaded, or uncomfortable, return to normal breathing immediately.
Practice with BreatheWise
Ready to put these techniques into practice? Use our interactive breathing pacer to guide your sessions with precise timing and haptic feedback.
Start Breathing Session