That one breath which changed everything
Perhaps it was a moment of panic, or right before bedtime, or maybe during a walk when the world felt overwhelming. This deep, unique breath that you took – and something within you shifted.
Breathing is not an automatic process. When done with intention, it can shift your mood, relax your body, increase concentration, and even assist you with sleeping. In the year 2025, learning how to purposefully breathe might be the simplest yet strongest recovery method available. The usage of stress and burnout tools will already be at an all-time high.
Heal and Energize reconnecting with things that matter can be done using any of these ten techniques that require no equipment or cost. Any one of these methods will do.
Box Breathing (a.k.a. Square Breathing)
How It Works: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and once again hold your breath for 4. Repeat this exercise.
Why It Helps: This Box breathing method has been used with Navy Seals and it helps calm the nervous system, reduces anxiety, and improves mental focus.
Best For: While public speaking, during stressful meetings, or winding down before bed.
Pro Tip: Imagine a box, and with each breath you take, visualize tracing the sides of the box.
4-7-8 Breathing
How It Works: Inhale for 4 seconds, and then hold your breath for 7. Lastly, exhale slowly for 8 seconds.
Why It Helps: Deep exhaling triggers the rest-and-digest system of the body which creates a state of deep calmness.
Best For: Helpful for sleep, anxiety, and panic attacks.
Pro Tip: Use pursed lips to softly “whoosh” exhale.
Alternate Nostril Breathing (Nadi Shodhana)
How It Works: Close one nostril to inhale, alternate to exhale, switch back to inhale, and repeat.
Why It Helps: Reduces stress, improves mental clarity, and balances brain activity.
Best For: Overthinking and energetic imbalances, also helpful when experiencing brain fog.
Pro Tip: Use your thumb and ring finger to gently alternate close and open nostrils.
Coherent Breathing
How It Works: Inhale and exhale for the same duration (5-6 seconds each way).
Why It Helps: Enhances emotional regulation and heart rate variability.
Best For: Daily breath maintenance, emotional resilience.
Pro Tip: Use calming music or Breathing Techniques rhythm apps to set the pace.
Breath of Fire (Kapalabhati)
How It Works: Quick, forceful exhales through the nose while inhaling passively.
Why It Helps: Boost circulation, clears the mind, and energizes.
Best For: Clear mental fatigue, afternoon slumps, morning energy, or workouts.
Pro Tip: Feel light-headed? Start slow. Not ideal for those pregnant or with high blood pressure.
Resonant Breathing
How It Works: Maintain a steady inhalation for 5 seconds, followed by a 5-second exhalation, breathing at six breaths per minute.
Why It Helps: Brings calmness and focus to the body by utilizing its optimal rhythm.
Best For: Big task performance, centering, focus sessions, or deep meditation.
Pro Tip: Heart-centered meditation paired with this technique can be restorative.
Sighing Out Loud
How It Works: Take a breath in through the nose, and then exhale with a loud undeniable sigh.
Why It Helps: Releases tension stored in the shoulders, jaw, and chest quickly.
Best For: Relieving stress, frustration, or emotional release.
Pro Tip: For maximum impact, perform 3-5 rounds consecutively.
Tummo Breathing (Inner Fire)
How It Works: Practice vigorous inhalation and rhythmic exhalation followed by breath retention.
Why It Helps: Boosts focus, heat, and resilience to stress.
Best For: Endurance in the cold and mental fortitude.
Pro Tip: Popularized by Wim Hof, always practice safely, never in a car or water.
Humming Bee Breath (Bhramari)
How It Works: Take a deep breath, then exhale while humming.
Why It Helps: Calming the mind as well as smoothing the mood while reducing heart rate.
Best For: Relaxation in the evening, anxiety, and mood support.
Expert Advice: When you cover your ears with your hands, it deepens the vibration.
Visualized Breathing (Body Scan Breath)
How It Works: With every breath, visualize the air filling a specific area of your body. When you exhale, visualize tension releasing from that area.
Why It Helps: This technique blends mindful breathing and awareness.
Best For: Balancing emotions, tension relief, pain management, and grounding.
Pro Tip: Begin with your toes and move upward.
Key Takeaways
• Breathing is one way to heal yourself, calm down, recharge, and control emotions.
• There are different styles of breathing that can energize, calm, help you focus, or ground you.
• Your mental state, emotions, and even your body can improve by doing 5-10 minutes of practice every day.
FAQs
How many times should I do breathing exercises a day?
Aim to complete once a day for 5-10 minutes. You can increase the frequency based on your individual needs.
Can I do breathing techniques while lying down?
Yes, many techniques can be done while lying down or seated. Just stay alert with energizing ones.
Is there anyone who should not do these exercises?
Most people should be fine. If you have breathing difficulties or other medical problems, check with your doctor first.
Do I need a special app or device for breathing exercises?
No. However, Breathwrk, Breethe, and Insight Timer are good options if you prefer guided rhythm.
What if I feel dizzy or lightheaded?
Stop what you are doing. Breathe normally. Start easier techniques and progress gradually.
Breathing helps you return to your center when life gets overwhelming. It’s always available, free, and can help you Heal and Energize—with each inhale and exhale.
