What Is Breathwork?

Breathwork is the intentional practice of controlling your breathing patterns to influence your physical, mental, and emotional state.

Across cultures — from qigong in China, zazen in Japan, and indigenous healing ceremonies worldwide — breath has always been recognized as a direct bridge between body and mind. Today, modern methods like Wim Hof, Holotropic Breathwork, and the Buteyko Method highlight both ancient wisdom and scientific research: how breathing can reset the nervous system, regulate emotions, and improve overall health.

Whether you’re seeking stress relief, emotional balance, or peak performance, breathwork offers a powerful, evidence-backed pathway.

Types of Breathwork Techniques

1. Diaphragmatic Breathing (Belly Breathing)

Also called abdominal breathing, this foundational technique engages the diaphragm instead of the chest.

How: Place one hand on your belly and one on your chest. Inhale through your nose, letting your belly rise more than your chest. Exhale gently through your mouth.
Benefits: Reduces stress, lowers blood pressure, and promotes efficient oxygen exchange.

2. Box Breathing (Square Breathing)

A favorite among Navy SEALs and performance coaches.

How: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat.
Benefits: Enhances concentration, regulates the nervous system, and creates calm under pressure.

3. 4-7-8 Breathing (The Relaxing Breath)

Popularized by Dr. Andrew Weil for sleep and stress reduction.

How: Inhale for 4, hold for 7, exhale for 8.
Benefits: Activates the parasympathetic nervous system, reduces anxiety, and supports better sleep.

4. Bee’s Breath (Bhramari)

An ancient pranayama technique from yoga.

How: Inhale through the nose, then exhale while making a humming sound like a bee.
Benefits: Vibrations calm the mind, reduce anxiety, and promote inner peace.

5. Cyclic Sigh

Recently highlighted in Stanford research as one of the most effective stress-reduction techniques.

How: Take two short inhales through the nose, followed by one long exhale. Repeat.
Benefits: Quickly lowers stress, releases muscle tension, and resets the nervous system.

Benefits of Breathwork

Breathwork supports both short-term relief and long-term transformation. Documented benefits include:

Stress reduction and relaxation
Improved respiratory function and oxygenation
Enhanced focus, clarity, and cognitive performance
Emotional release and trauma processing
Increased energy and vitality
Better sleep quality
Regulation of the autonomic nervous system

Breathwork in Coaching

As a coach, I integrate breathwork into coaching sessions because it’s a direct, accessible tool clients can use daily.

From quick resets like the cyclic sigh to deep practices, these methods help individuals:

Build self-awareness
Regulate their emotions
Access resilience under stress

Breathwork isn’t just about stress management — it’s about creating mental clarity, emotional balance, and sustainable energy for everyday life.

Getting Started with Breathwork

The best way to begin is simple: pick one technique and practice it regularly. Breathwork doesn’t need to be complicated — in fact, the more straightforward, the better when you’re just starting out.

Here’s how to ease into it:

Choose your method. Start with something accessible, like box breathing (inhale–hold–exhale–hold) or 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8). Both are beginner-friendly and highly effective.
Set aside 5 minutes. Pick a consistent time each day — maybe right after waking up, during a mid-afternoon slump, or before bed. Consistency matters more than duration.
Find your space. Sit comfortably in a quiet spot where you won’t be interrupted. You don’t need a meditation cushion — just a chair or a place where your body feels supported.
Notice what shifts. Pay attention to how your body feels during and after practice. Do you feel calmer? More alert? Sleepier? Everyone responds differently, and your awareness is part of the practice.
Build gradually. Once the technique feels natural, increase your sessions to 10–15 minutes or try adding a second practice during the day.

The key is not to master every technique at once but to develop consistency with one approach. Over time, you’ll learn which breathing styles best support you — whether it’s energizing before a workout, calming before sleep, or grounding before a stressful meeting.

Want support in building a routine?

Book a strategy call to learn how to integrate these practices into your daily life.

What Is Breathwork? Types, Techniques, and Benefits for Mind and Body