10 Breathwork Techniques to Make You Happier & Healthier

by Global Viewpoint
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Looking for breathwork techniques to add to your daily meditation practice? Boost your mind and body with these incredible breathing methods in 2023.

Breathwork, also known as pranayama in yoga, is the practice of utilizing the breath to improve physical, emotional and spiritual well-being. It’s a simple yet powerful way to improve your overall health.

Why should you consider doing breathwork? For starters, it can help reduce stress and anxiety, improve sleep, and increase overall energy levels. It can also help to deepen your meditation practice and increase lung capacity. Plus, it’s an easy and accessible practice that can be done anywhere, at any time. As a travel blogger, this has totally been clutch for me.

But that’s not all, breathwork also affects the body in many positive ways. Similar to taking ice baths, it can help to lower blood pressure, improve digestion, and boost the immune system. It’s also been known to help with conditions such as asthma and chronic obstructive pulmonary disease (COPD).

Did you know that the average person takes about 20,000 breaths per day? With breathwork, you can learn to make each breath count and maximize the benefits of this vital function. In doing so, you’ll take back some conscious control of this important process.

So, whether you’re a seasoned yogi or new to the world of breathing techniques, breathwork is worth considering as a way to improve your overall health and well-being. Give these breathwork exercises a try and see the difference it can make in your life!

Here is how to do breathwork for all types of people
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What is breathwork?

Breathwork is the practice of consciously using your breathing to enhance your physical, mental, emotional, and spiritual well-being. It helps alleviate stress and ground you, but there are many other uses for it as well.

The history of breathwork dates back to ancient civilizations such as India and Egypt, where it was a tool for spiritual growth and physical healing. In the modern world, it has been rediscovered and has been gaining popularity as a means of stress reduction, self-awareness and self-healing.

So, what exactly is breathwork? It’s the practice of using different breathing techniques to bring about changes in the body and mind. This can include anything from deep belly breathing to rapid, short breaths, and everything in between. Each breathing technique has specific benefits, and the goal is to find the one that works best for you.

Now, let’s talk about how breathwork specifically helps your physical and mental health. Physically, it can help to lower inflammation, increase circulation, and boost the immune system. Mentally, breathwork can help reduce stress and anxiety, improve sleep and increase overall energy levels. In addition, it can also help to deepen your meditation practice and increase lung capacity. It’s also been known to help people with depression, PTSD and addiction.

Some breathwork practitioners believe that different breathing patterns can affect the flow of energy in the body, also known as life force. This helps to balance the body’s systems and promote healing.

Breathwork is an ancient practice that is still practiced across many cultures today
Breathwork is an ancient practice that is still practiced across many cultures today

#1 tip to enhance your breathwork practice

Are you new to breathwork and want to better understand how it affects the mind and body? Then you’ve gotta make it your world. This means signing up for coaching, reading books, or trying online breathwork programs.

If you’re looking for a fun meditative practice that will elevate your energy and reduce stress, I HIGHLY recommend signing up for Breathe Your Freedom. This in-depth and affordable course shows you all the different breath techniques in a super fun way. I love the guided meditations and the music – it’s really the best possible addition to a daily routine!

Another breathwork tip to elevate your game

In addition, I also recommend reading the book “Breath” by James Nestor. It’s fairly short and sweet, yet it’s jam-packed with info on how you can use your breath to totally transform your life. Additionally, here are some other great books to take your health and wellness to the next level:

So, whether you’re looking to improve your physical health or simply seeking a way to reduce stress and anxiety, breathwork can be a valuable tool. Without further ado, here are the best breathwork techniques that you should know about.

"Breath" by James Nestor is the best breathwork book I've read
“Breath” by James Nestor is the best breathwork book I’ve read

Types of breathwork methods

When it comes to breathwork, there are many different techniques to choose from. Each one has its own unique benefits and features, so find the one that works best for you. Here’s a quick rundown of some of the most popular types of breathwork – all of which I have practiced and can attest to their effectiveness. I will go into each breathing technique in more detail below.

Breathing exercises for beginners:

  1. Diaphragmatic breathing: Also known as “belly breathing” or “deep breathing,” diaphragmatic breathing involves breathing deeply into the diaphragm, rather than shallowly into the chest. This method is the most natural and efficient way of breathing, as it allows for a full exchange of oxygen and carbon dioxide in the lungs.
  2. Box breathing: Also known as “square breathing,” this technique involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and then holding the breath again for a count of four. It’s a great way to reduce stress and anxiety and improve focus and concentration.
  3. Alternate Nostril Breathing: This technique involves alternately blocking one nostril and breathing through the other. This method can help to balance the body’s systems and promote a sense of calm and relaxation.
  4. The 4-7-8 Breath: This technique involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. This method can help to reduce stress and anxiety and promote better sleep.
  5. Lion’s Breath: A technique where you inhale deeply and then exhale forcefully while sticking out your tongue and making a “ha” sound, often used to release tension.

Advanced breathwork practices:

  1. The Wim Hof Method: This technique involves taking deep, rapid breaths and holding the breath for short periods of time. It helps with conditions such as anxiety and depression, as well as boost the immune system and improve physical endurance.
  2. Holotropic Breathing: This technique involves taking rapid, deep breaths for an extended period of time (without breath holds), usually with the help of music or other auditory cues. This method is believed to help access altered states of consciousness, and can be used for personal growth, self-exploration, and healing. Holotropic breathing can be intense, so it’s recommended to have a trained facilitator for guidance.
  3. The Buteyko Method: This technique involves taking shallow, nasal breaths in order to reduce hyperventilation and improve overall respiratory function. It helps with conditions such as asthma and other respiratory disorders.
  4. Breath of Fire: Also known as Kapalabhati, this is a yoga breath technique that involves rapid and short exhales with passive inhales. It is also called “Skull Shining Breath” due to its rapid and powerful nature. This method is believed to help purify the body and mind, increase energy and reduce stress and anxiety. It is considered one of the most energizing and detoxifying breathwork practices.
  5. The Rebirthing Breath: This technique involves taking deep, continuous breaths without pausing between inhales and exhales. It’s been found to help with conditions such as depression and PTSD, as well as promote a sense of well-being and inner peace.
Breathing in nature
Breathing in nature

Best breathing techniques (in detail)

Now that we’ve gone over the different types of breathwork at a high level, let’s now cover them in more detail.

1. Diaphragmatic breathing

Looking to improve your overall health and wellbeing? Give diaphragmatic breathing (or “belly breathing”) a try. This breathwork technique entails breathing deeply into your diaphragm – allowing you to take a much deeper inhalation than when you use your upper respiratory muscles. If you’ve ever seen a baby breathe, you’ll notice that their belly rises and falls in a natural rhythm. This is what diaphragmatic breathing looks like.

Diaphragmatic breathing is a technique used in many different practices and cultures, including yoga, meditation, and different types of therapy. It’s also a fundamental technique in the practice of martial arts to increase focus, power and endurance. This includes Tai Chi and Aikido,

How to do diaphragmatic breathing

To get started with diaphragmatic breathing, you can sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Take a slow and deep breath in through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly through your mouth, allowing your belly to fall. Repeat this process several times, focusing on the movement of your diaphragm.

Benefits of diaphragmatic breathing

Diaphragmatic breathing has a number of benefits for both the physical and mental aspects of your health. Physically, it can help to improve lung function, lower blood pressure, reduce muscle tension and improve digestion. Mentally, it can help to reduce stress and anxiety, improve focus and concentration, and promote feelings of relaxation and calm.

Expert tips to enhance your breathing practice

To get the most out of your diaphragmatic breathing practice, start with a small number of rounds and gradually increase as the body gets used to the technique. It’s also helpful to practice this technique at least once a day, and in different environments. For example: while sitting at your desk, while driving, or while relaxing before bed. Finally, it’s important to focus on the movement of the diaphragm, rather than the chest, to ensure you’re getting the full benefits of the technique.

Whether you’re dealing with stress and anxiety, looking to improve your focus and concentration, or simply want to promote relaxation and calm, this breathing technique is a great tool to have in your wellness arsenal.

Belly breathing technique
Belly breathing technique

2. Box breathing

Box breathing is a simple yet powerful breathing technique that involves inhaling, holding, exhaling, and holding the breath in four equal counts. It’s sometimes referred to as “square breathing” because of the square-like pattern of inhaling, holding, exhaling, and holding.

This technique was originally developed for military personnel to help them stay calm and focused in high-pressure situations. However, it has since become a popular tool for anyone looking to improve their mental and physical well-being. This includes athletes and meditators.

How to do box breathing

To practice box breathing, find a quiet and comfortable place to sit or lie down. Start by inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath for a final count of four. So, each cycle is 16 seconds, which means you’ll be doing nearly 4 full breaths per minute.

Repeat this sequence several times, focusing on the even and steady rhythm of the breath. As you become more advanced in this breathwork technique, feel free to increase the count to 5 or 6, which requires greater control over your breath.

Want to learn box breathing and other types of breathwork? Breathe Your Freedom is one of the coolest breathwork programs imaginable! Click here to learn more.

Benefits of the box breathing technique

Regular practice of box breathing can bring a range of benefits to both your body and mind. Physically, it may help lower blood pressure, reduce muscle tension, and enhance overall respiratory function. Mentally, it can alleviate stress and anxiety, boost focus and concentration, and create feelings of peace and tranquility.

Tips to elevate your box breathing practice

To maximize the benefits of box breathing, it’s important to start with a small number of rounds and gradually increase as you get comfortable with the technique. Practice once a day and in different environments, like while at work, watching TV, or winding down before bed. Focus on the even and steady rhythm of the breath instead of the specific count to ensure the full benefits of the technique.

If you’re looking for an easy yet powerful way to enhance your sense of well-being, give box breathing a try. It’s one of the best breathwork types, hands down!

Box breathing is a top breathwork method
Box breathing is a top breathwork method

3. Alternate nostril breathing

For many people, this is one of the top breath meditation techniques. Alternate Nostril Breathing, also known as “Nadi Shodhana”, is a type of pranayama yoga practice that involves breathing through one nostril at a time. It’s said to balance the flow of air and energy in the body and promote relaxation and peace of mind. It does so by harmonizing the two hemispheres of the brain.

How to do alternate nostril breathing

  1. Start by finding a comfortable seated position, with a straight spine and relaxed shoulders.
  2. Use your right hand to gently close your right nostril and inhale deeply through the left nostril.
  3. Now, use your thumb to close the left nostril and release the right nostril, exhaling through it.
  4. Inhale through the right nostril and then close it with your right thumb.
  5. Open the left nostril and exhale through it.
  6. Repeat this pattern of alternating nostrils for several breaths, ideally for 5-10 minutes.

Benefits of alternate nostril breathing

There are many benefits of alternate nostril breathing as a breathwork practice. Physically, it can help improve respiratory function, reduce stress and anxiety, and boost energy levels. Mentally and emotionally, it helps to calm the mind, improve focus and concentration, and promotes a sense of inner balance and peace.

Expert Tips:

  • Start with shorter practice sessions and gradually increase the duration.
  • Try to maintain a steady, slow and smooth breath throughout the practice.
  • Keep your eyes closed and focus on your breath to maximize the calming effects.
  • Use this practice as a way to connect with your inner self, letting go of distractions and finding a sense of calm and clarity.
Alternate nostril breathing technique
Alternate nostril breathing technique

4. The 4-7-8 Breath

Looking for a breathwork training like no other? The 4-7-8 breath, also known as the “Relaxing Breath,” is a simple breathing technique that can help you relax, calm your mind, and even fall asleep faster. It was developed by Dr. Andrew Weil, a renowned integrative medicine expert. I’ve done this many times before going to bed or to help center myself before a meeting – it works extraordinarily well!

How it works:

  1. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise.
  2. Exhale completely through your mouth.
  3. Close your mouth and inhale quietly through your nose to a mental count of four.
  4. Hold your breath for a count of seven.
  5. Exhale completely through your mouth, making a whoosh sound to a count of eight.
  6. This completes one breath. Now inhale again, and repeat the cycle three more times for a total of four breaths.

Key benefits of the 4-7-8 breath

The 4-7-8 breath is said to calm the mind and body, lower stress and anxiety levels, and even improve sleep. The long exhale and deep inhale activate the body’s natural “relaxation response.” This can help lower heart rate and blood pressure, reduce feelings of stress and anxiety, and even improve digestion.

Tips on this breathing method

To get the most out of the 4-7-8 breathing technique, make sure you are in a comfortable, quiet place, and try to clear your mind of distractions. A comfortable couch or bed is perfect, as it allows your body to take deeper breaths. It’s also helpful to practice regularly, perhaps as part of a daily relaxation routine. Additionally, incorporating visualization techniques, such as imagining a calm and peaceful scene, can enhance the benefits of the 4-7-8 breath.

This is one of the best breathing practices right now
This is one of the best breathing practices right now

5. Lion’s Breath

Get ready to tap into your wild side with the exhilarating Lion’s Breath! This fierce and playful breathwork technique invites you to release stress, tension, and inhibitions as you let out a mighty “ha” while sticking out your tongue like a roaring lion. It’s not just a breath; it’s a roar of liberation and a reminder to embrace your inner courage and unleash your untamed spirit.

How it works

  1. Find a comfortable seated position: Sit cross-legged on the floor or on a cushion, ensuring your spine is erect but relaxed. Rest your hands on your knees or thighs, palms facing down.
  2. Take a deep inhale: Inhale slowly and deeply through your nose, filling your lungs with air. Allow your abdomen to expand as you breathe in.
  3. Exhale forcefully: As you exhale, open your mouth wide and stick out your tongue as far as it can go, stretching it towards your chin. Simultaneously, release a powerful “ha” sound from your throat, mimicking the roar of a lion.
  4. Engage your facial muscles: As you exhale with force and let out the sound, scrunch up your face, furrowing your brow and opening your eyes wide. Imagine you’re imitating the fierce expression of a roaring lion.
  5. Repeat as desired: Take a moment to breathe naturally and relax before repeating the Lion’s Breath. You can perform it multiple times, gradually building up to the desired number of repetitions.

Benefits of this breathwork technique

The Lion’s Breath offers a range of benefits that go beyond its fun and playful nature. Here are a few key benefits of practicing the Lion’s Breath:

  1. Stress and tension release: The forceful exhalation and the vocalization of the “ha” sound in Lion’s Breath help release built-up stress and tension from the body. It offers a cathartic release, allowing you to let go of negative emotions and feelings.
  2. Energizing and invigorating: The deep inhalation and powerful exhalation of Lion’s Breath can help awaken and energize your body and mind. It provides a natural boost of energy, making it an excellent technique to try when you’re feeling fatigued or sluggish.
  3. Facial muscle relaxation: The Lion’s Breath involves a unique facial expression with the tongue sticking out and facial muscles engaged. This can help release tension in the facial muscles, jaw, and throat, promoting relaxation and reducing tightness in those areas.
  4. Vocal empowerment: The roar-like “ha” sound produced during Lion’s Breath stimulates the vocal cords and can help improve vocal strength and clarity. It’s a great exercise for enhancing self-expression and boosting confidence in speaking and projecting your voice.
  5. Mind-body connection: The Lion’s Breath encourages a heightened awareness of the breath and the present moment. By focusing on the breath and the physical sensations associated with the technique, you can cultivate a deeper mind-body connection, promoting mindfulness and grounding.
  6. Playfulness and joy: Practicing Lion’s Breath brings a sense of lightness, playfulness, and childlike joy. It can uplift your mood, relieve boredom, and infuse a sense of fun into your breathwork practice.

Embrace the power of the lion within you and enjoy the benefits this vibrant breathwork technique has to offer!

Tips to get the most out of the lion’s breath

To maximize your experience with the Lion’s Breath and make the most out of this invigorating technique, consider the following tips:

  1. Embrace a relaxed posture: Before starting the Lion’s Breath, ensure you’re in a comfortable and relaxed seated position. Find a quiet space where you can sit with an upright but relaxed posture, allowing for optimal breath flow.
  2. Connect with your breath: Before diving into the Lion’s breath practice, take a few deep breaths to center yourself and establish a calm state of mind.
  3. Engage your whole body: As you perform the Lion’s Breath, remember that it involves more than just your face and breath. Engage your abdominal muscles, chest, and even your entire body as you exhale forcefully and produce the roaring sound. This will enhance the overall effect of the practice.
  4. Visualize and embody a lion: To deepen your connection with the Lion’s Breath, imagine yourself embodying the qualities of a lion – fierce, powerful, and confident. Visualize the image of a majestic lion as you perform the technique, embracing its courage and strength.
  5. Release tension and let go: As you exhale forcefully and vocalize the “ha” sound, imagine releasing any stress, tension, or negative energy stored within you. Let go of inhibitions, allowing yourself to fully express and release any emotions that may be holding you back.
Lion's Breath is one of the best types of breathwork
Lion’s Breath is one of the best types of breathwork

6. Wim Hof Method of Breathing

This is one of the best breathwork types, hands down.

The Wim Hof Method, also known as the “Iceman Method,” is a breathing and cold exposure technique created by the Dutch extreme athlete Wim Hof. The method consists of three pillars: controlled breathing, cold exposure, and commitment. For the purposes of this article, we’re just going to focus on the conscious breathwork part.

Wim Hof has run a marathon in the Arctic Circle in shorts and climbed Mount Everest in nothing but shorts and shoes. He attributes much of his success and resilience to this breathing method. On my own inner journey, I’ve been doing this breathing method somewhat consistently over the past 2 years. It’s been a powerful part of my wellness toolkit and I would recommend it to anyone who is looking to become stronger, happier, and healthier.

How it works

  1. Find a comfortable and quiet place to sit or lie down.
  2. Start by taking 30 deep breaths, inhaling deeply and exhaling rapidly.
  3. Hold your breath after the last exhale for as long as possible.
  4. Take a deep inhale and hold it for 15-30 seconds.
  5. Exhale completely and wait for a few seconds before repeating the cycle.

How the Wim Hof method affects the body

The controlled breathing serves to oxygenate the blood, increase energy levels, and stimulate the immune system. It also helps fight conditions like anxiety and depression. Cold water immersion, such as taking cold showers or ice baths, helps increase resilience and improve circulation. Finally, the commitment to regular practice helps train the mind and increase confidence and well-being.

Tips to get the most out of this breathing practice:

  1. Do the Wim Hof Breathing Method on an empty stomach
  2. Start slowly and gradually increase the duration and intensity of your breathing
  3. Breathe through the mouth rather than the nose to increase oxygen intake
  4. Incorporate mindfulness and gratitude into your practice
  5. Practice regularly for maximum benefits
  6. Experiment with postures/positions to see what works best for you
  7. Listen to music or guided audio tracks to enhance the experience

The Wim Hof Method offers a unique and effective way to improve physical and mental well-being. Give it a try and discover the benefits for yourself!

Read next: Wim Hof Ice Bath Tips

Learn about Wim's breathing method through his self-authored book
Read about Wim’s breathing method through his self-authored book

7. Holotropic breathing technique

Holotropic breathing is a breathing technique used to induce a state of altered consciousness, which proponents believe leads to physical and emotional healing. It was developed by Stanislav Grof, a Czech psychiatrist and psychologist, in the 1970s as a form of self-exploration and therapy.

The breathwork technique involves controlled, rapid, and rhythmic breathing, often accompanied by music, with the intention of inducing a state of heightened awareness. Holotropic breathing is usually done in a group setting, with participants lying down and breathing for 1-2 hours. In some spiritual and therapeutic communities, it is sometimes used as an alternative or complementary therapy. Some proponents of holotropic breathing claim that it can lead to profound insights and spiritual awakenings. Others simply enjoy the intense physical sensations and sense of relaxation it can provide.

My first time doing holotropic breathwork was at the Miraval Berkshires, a wellness retreat in Western MA. I had a profound experience, and would encourage anyone with curiosity and passion for breathwork to give it a try.

How it works

To do holotropic breathing, you should lie down in a comfortable and safe environment, with a partner or guide nearby to ensure safety. Start by taking slow, deep breaths, gradually increasing the speed and intensity until reaching a rapid and rhythmic pace. Keep breathing at this pace for as long as you feel comfortable, while allowing yourself to fully surrender to the experience.

In addition to the breathing itself, an important part of this meditative practice is the reflection/integration at the end. As such, it’s a good idea to journal any insights, emotions, or physical sensations that arose during the process.

Benefits of holotropic breathing

The benefits of holotropic breathing include reducing stress and anxiety, improving emotional well-being, and promoting spiritual growth. Some proponents also claim that holotropic breathing can lead to experiences of self-discovery, personal insight, and even spiritual transcendence.

Tips to elevate your breathwork practice with holotropic breathing

To make the most out of the holotropic breathing practice, approach it with an open mind, a willingness to surrender, and a non-judgmental attitude. Be sure to find a qualified facilitator or guide who can support you in the process and ensure your safety. During this breathing exercise, there may be moments where you feel the urge to scream, shout, cry, or otherwise let out emotion. This is a completely normal part of the process.

Music is an important part of the equation as well. Make sure to choose songs that pump you up or get you into a “flow” state where you can become one with the music. Additionally, be sure to listen to your body, and stop if you feel uncomfortable or overwhelmed.

Holotropic breathwork is a powerful breathing exercise
Holotropic breathwork is a powerful breathing exercise

8. Buteyko Method

The Buteyko Method is a breathing technique developed by Dr. Konstantin Buteyko in the 1950s in the Soviet Union. It is based on the idea that people with breathing disorders (such as asthma) over-breathe, leading to reduced levels of carbon dioxide in the body and causing the bronchial tubes to narrow. The Buteyko Method aims to improve breathing habits by retraining people to breathe less. This leads to increased levels of carbon dioxide and relaxed bronchial tubes. This is contrary to Wim Hof’s breathing methodology, which encourages people to breathe deeper.

The Buteyko Method involves breathing exercises that aim to retrain breathing patterns and improve control of breathing, leading to a reduction in symptoms of breathing disorders. The technique has been widely used in Russia and other countries. It has gained popularity in recent years thanks to people like Patrick McKeown (author of “The Oxygen Advantage”), with some studies showing positive results for individuals with breathing disorders.

How the breathing method works:

The Buteyko Method consists of several breathing exercises. I recommend heading over to their official website for more information. However, the following steps will help you understand the gist of their approach to breathing:

  1. Relax: Sit or lie down in a comfortable position and relax your body.
  2. Breathe normally: Breathe in and out through your nose, allowing your breathing to become slow and steady.
  3. Reduce the volume of each breath: Gradually reduce the volume of each breath until you are breathing as shallowly as possible while still feeling comfortable.
  4. Pause after each exhale: After each exhale, pause for a few seconds before inhaling again.
  5. Gradually increase the length of the pause: Over time, gradually increase the length of the pause until you can comfortably hold your breath for 10 seconds or more.
  6. Repeat: Repeat this process several times a day, increasing the duration of the exercise as you become more comfortable.
  7. Practice nasal breathing: Try to breathe through your nose instead of your mouth as much as possible.

Note: It is recommended to seek guidance from a qualified practitioner before starting the Buteyko Method.

Expert tips on the Buteyko Method

Here are some helpful tips to keep in mind when doing the Buteyko Method of breathing:

  1. Focus on breathing through your nose: This is a key component of the Buteyko Method and helps to slow down and regulate your breathing.
  2. Practice the “control pause”: This involves holding your breath after a normal exhalation until you feel a slight air hunger. This helps to improve breathing control and can be gradually increased over time.
  3. Start slowly and gradually increase intensity: The Buteyko Method requires time and patience to be effective. Start with short practice sessions and gradually increase their duration and intensity as you become more comfortable.
  4. Avoid deep breathing exercises: Deep breathing exercises can have the opposite effect of what the Buteyko Method aims to achieve, as they can stimulate over-breathing.
  5. Practice regularly: The Buteyko Method requires consistent practice to be effective, so try to incorporate it into your daily routine.
  6. Stay relaxed: Keep your neck and shoulder muscles relaxed during your practice to avoid tensing up and over-breathing.
  7. Focus on quality over quantity: The goal is not to hold your breath for as long as possible, but to improve your breathing control. Focus on quality over quantity during your practice.
  8. Seek guidance from a professional: If you have any health concerns or are unsure how to properly practice the Buteyko Method, consider seeking guidance from a licensed healthcare professional.

The Buteyko Method is often used in conjunction with other breathing techniques, such as yoga and meditation, to enhance its effectiveness. Additionally, some practitioners believe that the method can improve overall health and athletic performance.

For more breathwork learning, check out The Oxygen Advantage
For more breathwork reading, check out The Oxygen Advantage

9. Breath of Fire

Breathe in the fire, breathe out calm – that’s what the Breath of Fire is all about! This powerful breathing technique is one of the most well-known and widely-practiced methods in the world of yoga and mindfulness. I’m a huge fan of this breath practice, which is why I’m recommending it here.

The history of the Breath of Fire dates back to the ancient yoga tradition of India, where it was used to help practitioners awaken their inner spiritual power and focus their minds. In the centuries since, it has been adopted and adapted by yogis and fitness enthusiasts alike, as a way to boost energy, improve health, and promote relaxation.

One fun fact about the Breath of Fire is that it’s often used in Kundalini yoga. This type of yoga focuses on awakening the body’s energy centers. Kundalini practitioners believe that the rapid breathing of the Breath of Fire can help to activate the “kundalini” energy coiled at the base of the spine, which they believe can lead to spiritual enlightenment.

How it works

To do the Breath of Fire, start by sitting in a comfortable position with your back straight and your eyes closed. Begin to inhale and exhale rapidly through your nose, keeping your breaths shallow and continuous. You can visualize the air moving in and out of your body like a flame, flickering with vitality and energy. Try to keep the pace of your breaths steady, focusing on the rhythm and flow of the practice.

Breath of Fire can be practiced for as little as 30 seconds or up to several minutes. It all depends on your level of experience and comfort. As a beginner, start with shorter sessions (up to 1 minute) and gradually build up your stamina and endurance over time. Experienced practitioners may practice for several minutes at a time.

While doing this breathwork technique, I will sometimes move my body into certain positions/postures (i.e. raising my arms) in order to stimulate my nervous system in different ways.

It’s important to listen to your body and not push yourself too hard, especially if you’re feeling lightheaded or dizzy. Take breaks as needed and build up your practice gradually.

Benefits of breath of fire breathwork

The scientific benefits of the Breath of Fire are many and varied. For starters, it increases the flow of oxygen to your brain and body, which helps to boost your energy levels and keep you alert. It also strengthens your respiratory muscles, which in turn supports overall lung health. Additionally, the fast, rhythmic breathing of the Breath of Fire has been shown to stimulate the parasympathetic nervous system, which helps to lower stress levels and promote feelings of calm and relaxation.

Tips on how to elevate your breathing practice

To get the most out of your Breath of Fire practice, it’s important to start slowly and gradually build up the pace and intensity of your breaths. Make sure to keep your breaths shallow and smooth, focusing on the sensation of the air moving in and out of your body. And remember to always breathe through your nose, not your mouth.

So go ahead and give the Breath of Fire a try! Whether you’re looking to boost your energy, calm your mind, or awaken your inner spiritual power, this powerful breathing technique is sure to deliver. Just breathe in the fire and breathe out peace!

10. Rebirthing breath – One of the best breath techniques in 2023

Rebirthing breath is a powerful breathing technique that has been gaining popularity in recent years. It’s a type of controlled hyperventilation that aims to oxygenate the body, calm the mind, and bring a sense of well-being.

The history of rebirthing breath dates back to the 1970s when Leonard Orr, an American spiritual teacher, discovered its potential for self-healing. He began teaching it as a tool for personal growth and spiritual awakening. Since then, rebirthing breath has been embraced by many as a way to enhance physical, mental, and emotional health. Specifically, the goal is to gain access to blocked emotions and experiences, and subsequently release them. This breathing method has been known to help people with depression, anxiety, PTSD, chronic pain, and so much more.

One interesting fact about rebirthing breath is that it’s often referred to as “conscious connected breathing” because it helps you to connect with your body and mind on a deeper level. It’s a great way to quiet the mind and become more present in the moment.

How this breathwork method works

To do the rebirthing breath, you simply need to lie down comfortably and breathe rapidly in a circular rhythm for at least 10-20 minutes. You can do it alone or with a partner or practitioner to help regulate your breathing. For the best results, you’ll want to do this with a trained facilitator, who can guide you on this breathing journey for upwards of 1-2 hours. These instructors will help you through the rebirthing process, placing blankets and pillows around you or using a bathtub to simulate the suppressed memories going back to birth.

It’s important to keep your breathing smooth and rhythmic to avoid over-stimulating the nervous system. Also, ensure that you’re practicing circular breathing where the inhale and exhale are connected (no pauses in between). During this process, it’s possible that suppressed traumas and other negative emotions – sometimes going back to birth or childhood – will emerge. This is why it’s a good idea to have a facilitator to guide you through this process and help you integrate whatever comes up.

Benefits of the rebirthing breath technique

The scientific benefits of rebirthing breath are numerous. First and foremost, it helps people overcome emotional traumas and energy blockages in the body. It also increases the oxygen levels in the blood, which can boost energy and improve circulation. In addition, it triggers the release of endorphins, which are natural painkillers – thus helping to reduce stress and anxiety.

Tips on the rebirthing method of breathing

To make the most out of your rebirthing breath practice, it’s important to have a trained or licensed facilitator guide you through the experience. It’s also key to be consistent and persistent. Start with short sessions and gradually increase the length as you get comfortable. Have an open mind and let go of any expectations or preconceived notions about the process.

In conclusion, rebirthing breath is a powerful tool that can bring many physical, mental, and emotional benefits. Give it a try and see how it can enhance your overall well-being.

Rebirthing is a breath exercise that is considered very effective
Rebirthing is a breath exercise that is considered very effective

Frequently asked questions (FAQs) about breathwork techniques

Here are some popular questions and answers about the best breathwork practices.

How many types of breathwork are there?

The world of breathwork is incredibly diverse and expansive, offering a plethora of techniques to explore and experience. While it’s challenging to provide an exact number due to the continuous evolution and innovation within this field, there are numerous recognized and practiced breathwork techniques worldwide.

From ancient yogic practices like pranayama to contemporary methodologies such as Holotropic Breathwork, Transformational Breath, Rebirthing Breathwork, Shamanic Breathwork, and more, the landscape of breathwork is rich and varied.

Each technique brings its own unique approach, principles, and benefits, ensuring that there is a breathwork style to suit every individual’s preferences and goals. So, prepare to embark on a captivating journey through the vast realm of breathwork, where countless techniques await your exploration and discovery.

How do you perform breathwork?

Breathwork is all about harnessing the power of your breath to improve physical, mental, and emotional well-being. Here’s how to get started:

  1. Find a quiet, comfortable place where you won’t be disturbed
  2. Get into a comfortable position, either seated or lying down
  3. Close your eyes and focus on your breath
  4. Start breathing deeply and slowly through your nose, counting to five on the inhale and five on the exhale
  5. Repeat this deep breathing pattern for a few minutes, focusing solely on your breath
  6. Take notice of any sensations in your body, thoughts, or emotions that come up
  7. Continue breathing deeply and slowly until you feel a sense of calm and relaxation

And that’s it! With regular practice, you’ll be a breathwork pro in no time!

What is the best breathwork technique?

There is no single “best” breathwork technique. This is because different techniques may have varying benefits and may be more effective for certain individuals and purposes. My go-to is the Wim Hof Method, but of course, it also depends on the day and my reason for doing conscious breathing.

It is recommended to explore different techniques and find what works best for you and your individual needs. It is also important to receive proper instruction from a trained practitioner or source to ensure safe and effective practice.

Practicing breathwork on a Wim Hof retreat
Practicing breathwork on a Wim Hof retreat

Why is breathwork so powerful?

Breathwork is like a secret superhero power, waiting to be unleashed! Here are a few reasons why breathwork techniques are so powerful:

  1. Breath is life: Our breath is the source of oxygen that fuels our bodies and keeps us alive, so it’s no wonder that manipulating it can have a big impact.
  2. Mind-body connection: Breathwork helps bridge the gap between the mind and body, allowing us to tap into our inner wisdom and release physical and emotional tension.
  3. Instant relaxation: When we’re stressed, our breath becomes shallow and fast. But by practicing deep breathing, we can activate the relaxation response and calm our minds and bodies in minutes.
  4. Better sleep: By practicing breathwork before bed, we can release the day’s stress and anxiety, and promote a more restful sleep.
  5. Mood booster: Breathing deeply and slowly releases feel-good hormones like endorphins, which can help elevate our mood and bring a sense of joy and happiness.

So, don’t be afraid to harness the power of your breath! Give breathwork a try, and experience the benefits for yourself!

What happens to the brain during breathwork?

Breathwork is like a magic wand for the brain! Here’s what happens when you engage in deep breathing:

  1. Oxygen flow: Breathing deeply and slowly increases the flow of oxygen to the brain, promoting optimal brain function and reducing the risk of cognitive decline.
  2. Relaxation response: Deep breathing activates the relaxation response. This slows down heart rate, lowers blood pressure, and reduces levels of stress hormones like cortisol.
  3. Mind-body connection: Breathwork helps bridge the gap between the mind and body. This allows us to tap into our inner wisdom and release physical and emotional tension.
  4. Neural stimulation: Breathing deeply and slowly stimulates the parasympathetic nervous system, which helps calm the mind and reduce feelings of anxiety and stress.
  5. Increased focus: By focusing on the breath, we can calm the mind and reduce distractions, leading to increased focus and improved cognitive performance.

So, when you engage in breathwork, you’re not only giving your body a boost of oxygen, but you’re also taking a step towards a happier, healthier brain!

During breathwork exercises, you can reach a theta brainwave state
During breathwork exercises, you can reach a theta brainwave state

What hormones does breathwork release?

Breathwork has the power to release a number of hormones that can improve our physical, mental, and emotional well-being. Some of the key hormones that are influenced by breathwork include:

  1. Endorphins: Deep breathing stimulates the release of endorphins, which are natural painkillers and mood elevators.
  2. Oxytocin: Also known as the “cuddle hormone,” oxytocin is released through deep breathing, promoting feelings of love, trust, and social bonding.
  3. Serotonin: This hormone plays a key role in regulating mood, appetite, and sleep, and has been shown to increase in response to deep breathing.
  4. Dopamine: Deep breathing has been shown to increase dopamine levels, leading to improved focus, motivation, and overall sense of well-being.

By engaging in regular breathwork, we can promote the release of these hormones. This can help to boost our mood, reduce feelings of stress and anxiety, and improve our overall health and well-being. Is this one of the best benefits of breathwork? Absolutely!

What are the 4 main breathing techniques?


There are so many different types of breathwork out there, but which are the most popular ones? Among the vast array of breath techniques, four main practices stand out as pillars of the breathwork world:

  1. Diaphragmatic Breathing: The foundation of calmness and centeredness. This technique involves deep breathing that engages the diaphragm, promoting relaxation and stress reduction.
  2. Box Breathing: A rhythmic breath pattern in which inhalation, holding the breath, exhalation, and another hold are each done for equal counts. It creates a balanced and soothing effect.
  3. Alternate Nostril Breathing: Alternating the inhalation and exhalation through each nostril. This technique aims to balance energy and harmonize the mind and body.
  4. 4-7-8 Breathing: A simple yet powerful technique that involves inhaling for a count of 4, holding the breath for a count of 7, and exhaling slowly for a count of 8. It has a calming effect on the nervous system and can aid in sleep and relaxation.

These four breathing techniques serve as valuable tools to cultivate mindfulness, reduce stress, and enhance well-being. So, take a deep breath, embrace the power of your breath, and embark on a transformative journey with these foundational practices.

Can you do breathwork by yourself?

Yes, breathwork can be done by yourself. Self-practice can be an effective way to experience its benefits and improve your breathing patterns. However, it is important to understand the proper techniques and any precautions, which can be learned through classes, books, videos or professional guidance.

Cold immersion outside by myself
Cold immersion breathwork outside by myself

Can breathwork release trauma?

In the realm of breathwork, a fascinating aspect unfolds as we delve into the potential for healing and transformation. One question that often arises is whether breathwork has the power to release trauma, those deep-seated emotional imprints that linger within us. The answer is a resounding yes! Breathwork holds immense potential as a modality for trauma release and recovery, offering a path towards profound healing and liberation.

You see, trauma, in its myriad forms, can become stored in our bodies, locking away unprocessed emotions and memories. It lurks beneath the surface, silently impacting our well-being and influencing our thoughts, behaviors, and relationships. Yet, breathwork acts as a gentle yet potent key to unlock these trapped energies and guide us towards release.

Through intentional and conscious breathing techniques, we tap into the innate wisdom of our bodies, activating the parasympathetic nervous system. This also known as the rest-and-digest mode, which fosters safety and relaxation. As we breathe deeply and rhythmically, we create a sacred space within ourselves, inviting the trauma to emerge, be witnessed, and eventually find its way out.

It’s important to remember that breathwork for trauma release is a deeply personal and sensitive journey. Working with a qualified and experienced practitioner who understands the nuances of trauma-informed breathwork is highly recommended. They can provide guidance, support, and ensure the process unfolds safely and at a pace that honors your unique needs.

Trust in the wisdom of your body and the power of your breath to guide you towards healing, resilience, and a newfound sense of wholeness.

What are the dangers of breathwork?

Breathwork can be a powerful tool for self-discovery and self-improvement, but it’s important to approach it with caution. Here are a few potential dangers to keep in mind:

  1. Hyperventilation: Over-breathing can lead to lightheadedness, dizziness, and even fainting, so it’s important to practice slow and controlled breathing.
  2. Emotional distress: Breathwork can bring up intense emotions, and for some people, it may trigger anxiety, panic, or trauma. It’s important to seek guidance from a professional if you have a history of mental health issues.
  3. Physical discomfort: Some breathwork techniques can be physically challenging, and it’s possible to experience muscle cramps, headache, or dizziness. It’s important to listen to your body and stop if you feel any discomfort.
  4. Interaction with medication: Breathwork can affect heart rate, blood pressure, and other physiological functions, so it’s important to consult with a doctor if you’re taking any medications.

So, while breathwork can offer many benefits, it’s important to approach it with caution and seek guidance from a professional if you have any concerns.

Breathwork practices that will enhance your life
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