8 Types of Breathwork Techniques: How to De-stress and Thrive

An Inner Tool

Breathwork is a de-stressing tool your body was made with, that you have access to at all times. You can incorporate the practice into your life at any period of the day. It can also allow you to engage in positive coping mechanisms and drastically transform both your physical and mental health. Wondering what types of breathwork are out there? Here’s the lowdown on various breathwork techniques, what they can do for you, and how to increase their results.

Try: Essential Oils Blend, Stone Diffuser

Read more: Everything You Need to Know About Getting Started With Breathwork

Books: Intentionality A Groundbreaking Guide to Breath…

Diaphragmatic/Belly Breathing: The Powerhouse Move

How to be more relaxed? Engage the diaphragm, that mighty muscle at the base of your lungs. Close your eyes and think about where your diaphragm is, and how it moves, consciously engage the muscle to move air in and out of your lungs. Diaphragmatic breathing, or belly breathing, can potentially lower blood pressure and heart rate. Perfect for beginners, you can do this sitting or lying down. Try it when you need to chill out. In a tense meeting? No one will even notice you’re doing it.

Try: Meditation Cushion

Books: First We Make the Beast Beautiful…

Box Breathing: The Simple Reset

Think of a box: four sides, four steps. Begin by expelling all the air from your lungs. Now, inhale for four counts, hold it at the top for four, exhale for four, and hold again for four. Continue this for a few cycles until you feel the effects. Increasing the hold and expel counts can also prepare your body for sleep, consider trying a 4-7-8 pattern. If you need to return to normal breathing in between cycles, go for it and always listen to your body. This method calms your nervous system and keeps you in the present moment. Use it anytime you need a quick mental reset—whether you’re at your desk or after someone just cut you in line.

Try: Crystal Singing Bowls

Alternate Nostril Breathing: Balance and Focus

Also known as Nadī Shodhana, this technique clears energy blockages and sharpens focus. Breathe in through one nostril and out through the other by gently holding one side closed. It takes practice but pays off big.

Pursed Lip Breathing: Slow and Steady

Inhale through your nose, exhale through pursed lips, like a tightened smile. Great for lung conditions and anyone needing to slow their breathing. This technique is used in yoga practices to build internal heat within the body and enhance the mind, body, and breath connection. Try it during physical exertion like climbing stairs or as part of your 4-7-8 routine.

Lion’s Breath: Release and Roar

Stick out your tongue and exhale with a powerful “haaa.” Exert your energy to push the air out, and envision what trajectory your mighty breath takes as it is forced from your lungs. Lion’s breath can potentially relieve anxiety and bring calm.

You can incorporate the practice into your life at any period of the day. It can also allow you to engage in positive coping mechanisms and drastically transform both your physical and mental health.

Five-Finger Breathing: Deep Relaxation

Trace one hand with the fingers of the other while focusing on your breath. Hold your hand out in front of you or flat on a table. Trace the rise and fall of your fingers and follow along with your breath. Breathe in up the thumb, breathe out as you trace down to the base of your pointer finger… and so on. This multisensory technique induces deep relaxation.

Holotropic Breathwork: Deep Healing

Rapid, controlled breathing to enter an altered state of consciousness. This technique helps cope with trauma but should only be done with a trained facilitator. Try it with professional guidance, and learn more about the technique.

Read more: Holotropic Breathwork Explained…, Discover Holotropic Breathwork…

Books: Breath, The Wim Hof Method…

Breathwork Meditation: Mind and Body Harmony

Combine breathwork with meditation for grounding and mindfulness. Body scan meditation uses deep breathing and awareness to reconnect you with your body. To incorporate some mindfulness and manifestation try thinking of an “I Am” phrase such as “I am strong”, “ I am loved”, or “I am successful” when meditating and breathe in when you think of the words “I am” and out for the rest of the phrase. Try it during stressful days or after tough workouts to tune into your body.

Read more: How to Use Meditation: Techniques…

Where to Start

1. Find a Quiet Space: Begin in peace to focus better. This is how to be more effective in your practice.
2. Accept Your Thoughts: Your mind will wander; breathwork helps you become aware of this. Try not to label your thoughts as ‘good’ or ‘bad’ and accept them as neutral.
3. Use a Mantra: Focus on a word or phrase to anchor your thoughts.
4. Practice Regularly: Spend five to 10 minutes a day retraining your nervous system for relaxation.

The easiest way to feel in control and excited about your wellness is to start today. Embrace these breathwork techniques, find what resonates with you, and watch your stress melt away. Happy breathing!

This article provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.