How to practice breathwork

So, how do you get started? First let’s start with some preparation of your setting, timing and space.

Choose a quiet space : Find a quiet spot where you won’t be disturbed. This might be a corner of your house or apartment, a cozy room, or even a quiet spot outdoors.

Temperature : Make sure you are warm enough, but not hot. If you tend to get cold or uncomfortable, have blankets or cushions on hand.

Soft or dim lighting : If you can, choose a place with softer lighting rather than blaring bright LED or fluorescent lights. You can even turn the overhead lights off and breathe by the light of a dim nightlight or lamp if you have those available.

Pick your time carefully : Try to choose a period when you’re least likely to be interrupted or distracted. If you are a morning person, try it then; if not, try it in the afternoon or evening.

Take enough time : At least 15 to 30 minutes should be reserved for your session: this will give you some minutes for preparation, time for the ‘breathwork’ itself and a few minutes to give yourself a little rest and reset afterwards.

Keep track : At the end of each week, you can tally your time and have a visual reminder of your progress.

Try for consistency : Once you find a time that jives with your schedule and preferences, sticking to that same time every day can help you stay consistent. Of course, most people will sometimes add in a session or two when the need arises throughout the day as well.

Attire : Breathwork doesn’t require any special clothing, but some people prefer to wear comfortable, loose-fitting clothes that don’t feel restricting. This might be your favorite pair of PJ’s or a comfy yoga outfit, it really doesn’t matter as long as you are comfortable!

Remove distractions and tight items : You might want to take off any distracting or noisy jewelry and/or things like restricting belts, watches and other items that might be uncomfortable or make sounds that take you out of your “zone”.

Layer up : You may want to keep a blanket or sweater at hand in case you get cold, especially if you tend to cool down from relaxation and stillness.

Safe space : We mentioned lighting and temperature above, but you also want to make sure you’re in a safe space that is away from any hazards or bodies of water in case you get lightheaded.

And with great preparation – planning the setting, time and space– you can create a safe and cozy nest for a strong and productive breathwork session.

Without further delay, let’s actually jump into some breathwork techniques to get you started!

The first technique is called diaphragmatic breathing. While that sounds very scientific and clinical, it’s really just a form of what people also call belly breathing. In this method, you use your diaphragm (the muscle that sits under your lungs to pull breath in and push it out) to take deep, full breaths. You can practice it like this:

1. Lie flat on your back or lay back in a comfy chair or sofa with your legs bent at the knees and hands resting one on your belly and one on your chest.
2. Close your mouth and inhale slowly through your nose, feeling your belly expand while keeping your chest fairly still.
3. Then, exhale through your mouth – again, slowly – letting the belly deflate.
4. You can repeat this for a few minutes and can continue beyond that if you like, but don’t forget to keep focusing on the rise and fall of your belly. This helps to ensure that you are using your diaphragm effectively.

This one’s name might be no surprise, once you’ve tried it out. Box breathing, also known as square breathing, is one of the simplest yet most effective breathing exercises. Start by following the steps below.

Sit comfortably : You start by trying this sitting with your back straight and your feet on the floor.

1. Inhale : Breathe in for a count of four through the nose, filling up your lungs.
2. Hold : Hold your breath for the count of four while focusing on staying relaxed and not letting your chest or body tense up.
3. Exhale : Slowly exhale through your mouth for a count of four to empty your lungs completely.
4. Hold again : Now hold your breath again for the count of four, without breathing in just yet.

Repeat: Continue this cycle for several minutes, maintaining the same count for each phase and keeping your body relaxed.

The 4-7-8 breathing technique is a very popular one. It helps people calm down and is really helpful in times of stress or anxiety. Here is how to do it:

Sit or lie in a comfortable position with your back straight. Get into the moment by closing your eyes and feeling your body relax.

1. Breathe in: Close your mouth and breathe quietly in through your nose for the count of four.
2. Hold: Now, you will hold your breath for 7 seconds. Yes, that seems like an eternity, but you’ll quickly realize how it helps you relax.
3. Breathe out: Open your mouth and let your breath whoosh out for a count of 8.

Repeat: You can repeat this several times as you focus on feeling your tension lessen and your body relaxes.

There is no one-size-fits-all when it comes to breathwork. So what that means is that you can try various techniques, positions, and settings until you find what works for you. That being said, it also really depends on your goals and ability to commit time to the practice.

Beginner-friendly technique : A solid starting base is trying diaphragmatic breathing. There is no counting or holding involved, so it’s an easy technique for beginners to master.

Mild stress and anxiety : Box breathing is easy, accessible, and works wonders for immediate stress relief and anxiety reduction.

Deeper relaxation and stress relief : If you are trying to deeply relax, meditate or even get to sleep, then try the 4-7-8 technique.

Again, there is no magic bullet – everyone has a slightly different preference for what works for them. Hopefully, now that you have these basic breathwork techniques under your belt, you will be able to start to use your breathing more purposefully to enhance your psychological and physical wellbeing.

After your session, it’s good to have a short “cool down” and integration process as part of your routine. Rather than jumping up and back into work or whatever task comes next in your buddy day, take a couple of minutes to make the most of the session, and here’s how:

• Gradually return to your normal breathing : By taking your focus off your breath, you will naturally fall back into your unconscious breathing pattern.
• Gentle movement : Bring some gentle movements into the mix to bring awareness back into your body. This can be as simple as just stretching out your arms and legs, rolling your shoulders, or slowly turning your neck from side to side.
• Hydrate : Don’t forget to drink some water.
• Get up slowly : You’ll want to take your time standing up, maybe taking a couple more seconds to stretch a bit when standing, especially if you’re feeling at all lightheaded.

Integration is a great way you can maximize the value of your session. Here are some ways to do an integration:

• Reflect: taking a minute to just think about the session or even writing about your experience can be really helpful. What did you feel? What made it profound or difficult? Did any thoughts or emotions come up? Write down or think about anything that comes to mind.
• Mindfulness: continue to carry with you the open awareness and sense of calm you gained from your breathwork session into the rest of your day.
• Set an intention: decide on a positive intention for the rest of your day. It doesn’t have to be lofty. It could simply be staying calm, or being kind or gentle with yourself, or even being more focused. Your breathwork session can become your reset button to continue your day with this intention in mind.
• Gratitude: take a moment to be grateful that you’re taking the time to care for yourself. Acknowledge the work involved in making your breathwork practice happen and appreciate the benefits that come with taking care of yourself.

Cooling down and incorporating the breathing you just did will help you more fully benefit from the practice and let you carry the benefits of your practice through your everyday life.