Anxiety and low energy can disrupt your day, lower your productivity, and take a toll on your mental health. While there are many tools available to manage stress, breathwork is one of the most accessible and effective. These techniques use intentional breathing patterns to calm the nervous system, sharpen focus, and restore balance.

Whether you’re new to breathwork or looking to deepen your practice, this guide introduces 10 proven techniques to help you relax, reduce anxiety, and feel more energized.

Diaphragmatic Breathing (Belly Breathing)

What it is: Breathing deeply into your belly instead of your chest.

How to do it:

• Sit or lie comfortably.
• Place one hand on your chest, the other on your belly.
• Inhale through your nose for 4 counts, allowing your belly to rise.
• Exhale slowly through your mouth for 6 counts.
• Repeat for 2–5 minutes.

Why it helps: Activates the parasympathetic nervous system to reduce anxiety and bring a sense of calm.

Box Breathing (Square Breathing)

What it is: A structured breathing pattern often used by athletes and Navy SEALs.

How to do it:

• Inhale for 4 counts.
• Hold for 4 counts.
• Exhale for 4 counts.
• Hold for 4 counts.
• Repeat for 4–5 rounds.

Why it helps: Regulates breathing, enhances concentration, and soothes the mind.

Alternate Nostril Breathing (Nadi Shodhana)

What it is: A traditional yogic breathing practice that balances both sides of the brain.

How to do it:

• Use your right thumb to close your right nostril.
• Inhale through your left nostril.
• Close your left nostril with your ring finger, then exhale through the right.
• Inhale through the right, then exhale through the left.
• Repeat for 3–5 minutes.

Why it helps: Promotes balance, mental clarity, and relaxation.

4-7-8 Breathing

What it is: A rhythmic pattern designed to slow the heart rate.

How to do it:

• Inhale for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly for 8 seconds.
• Repeat for 4 cycles, especially before bed.

Why it helps: Calms the nervous system and promotes restful sleep.

Breath of Fire (Kapalabhati)

What it is: A rapid, energizing breathing technique used in Kundalini yoga.

How to do it:

• Sit with a straight spine.
• Take a quick inhale, then forcefully exhale through the nose.
• Repeat short, rapid breaths at 1–2 per second.
• Practice for 30 seconds to 1 minute.

Why it helps: Boosts energy, clears mental fog, and stimulates digestion.

Caution: Avoid if pregnant or have high blood pressure.

Ocean’s Breath (Ujjayi Breathing)

What it is: A slow, whispering breath that sounds like ocean waves.

How to do it:

• Slightly constrict the back of your throat.
• Inhale through the nose with a gentle “ocean” sound.
• Exhale slowly, maintaining the sound.
• Continue for several minutes.

Why it helps: Encourages mindfulness and focus during yoga or meditation.

Coherent Breathwork Techniques

What it is: Slow breathing at around 5–6 breaths per minute.

How to do it:

• Inhale for 5 seconds.
• Exhale for 5 seconds.
• Use a timer or breathing app to stay consistent.
• Practice for 5–10 minutes daily.

Why it helps: Synchronizes the heart, lungs, and brain for emotional regulation.

Energizing Breath (Bellows Breath / Bhastrika)

What it is: A vigorous inhale and exhale pattern for increased alertness.

How to do it:

• Inhale deeply and forcefully through the nose.
• Exhale powerfully.
• Continue at 1 breath per second for 10–20 breaths.

Why it helps: Revitalizes energy levels, clears sluggishness.

Resonant Breathwork Techniques

What it is: Also called “cardiac coherence,” this breath pattern synchronizes heart rate variability (HRV).

How to do it:

• Breathe in for 5 seconds.
• Breathe out for 5 seconds.
• Repeat for 5–10 minutes using music or a metronome.

Why it helps: Builds emotional resilience and reduces chronic stress.

Sighing Breathwork Techniques

What it is: A simple way to let go of tension.

How to do it:

• Take a deep inhale through the nose.
• Exhale audibly through the mouth with a long sigh.
• Repeat 3–5 times as needed.

Why it helps: Instantly relieves tightness in the chest and shoulders.

Final Thoughts on the Benefits of Breathwork Techniques

Incorporating even one of these breathwork techniques into your day can transform your mood, calm your nervous system, and give you an energy lift. Over time, regular breathwork can improve mental clarity, emotional resilience, and overall well-being.

Whether you’re managing chronic anxiety or just looking for more daily vitality, these breathing practices are powerful tools to keep in your self-care routine. Fine more wellness techniques and wellness options in Mexico on our website.