Three beginner practices to try:
Also known as square breathing, this technique is a powerful stress reliever and energy booster. By slowing down the heart rate, it helps to deepen concentration and heighten performance. Try it in the morning to wake up fresh, or to beat the 3 pm slump or before a big meeting.
- Exhale and release all the air from your lungs
- Hold your breath for four seconds
- Inhale through your nose for four seconds until your lungs are full
- Hold your breath for four second
- Exhale out of your nose for four seconds
- Repeat the cycle four times
We’re born knowing how to take deep, refreshing breaths where we fully engage the diaphragm. But as we get older - and life gets busier - we usually begin to take more shallow and less satisfying chest breaths. This technique, also called diaphragmatic breathing, helps us to relearn the basics of deep breathing and encourages full oxygen exchange. Use it as a stress-buster before a presentation or when conflict strikes.
- Place one hand on your upper chest and the other on your belly
- Take a deep, slow breath in through your nose, towards your lower abdomen. Observe as the hand on your belly rises
- Slowly exhale through pursed lips, observing the hand on your stomach returning to its starting position
- Repeat for five minutes
Referred to as the ‘relaxing breath’, this breathing pattern aims to reduce anxiety and help people fall asleep. Get ready by resting the tip of your tongue on the roof of your mouth behind your top front teeth. Your tongue needs to stay here throughout your practice (pursing your lips can make this easier).
Part your lips and exhale completely through your mouth, making a whoosh sound
Close your mouth and inhale through your nose while you count to four
Hold your breath while you count to seven
Do another whooshing exhale from your mouth for eight seconds. This completes one breath cycle
Repeat the cycle four times for a total of four breaths
And finally, whatever technique you decide to try, if you can, establish a habit by practising at the same time each day to get the full benefits.
Keen to get started? While breathwork is safe for most people, it’s always best to chat to your doctor before you begin. Not every breathwork practice will resonate with you, and they have differing outcomes, so try out a few different techniques to see which ones engage and benefit you.