Breath work is a simple yet profound practice that uses conscious breathing techniques to enhance your mental and physical wellbeing. It involves intentional breath control to promote relaxation, boost your physical capacity and assist with overall improvements in health.
A beginner's guide to: Breath work
controlled breathing, breath control, nostril breathing, diaphragmatic breathing
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- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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What is breath work?
Breath work is the practice of consciously controlling your breath to achieve some pretty awesome mental, emotional and physical benefits.
The practice has gained immense popularity due to its simplicity, as it is something that can be practised almost anywhere, and at any time. But more importantly, breath work has become popular because of the profound positive effects it can have on your life, such as an improved sense of calm, clarity and revitalisation.
It’s an easy practice that not only improves how you feel in your body but also in your mind. So, if you’ve ever wondered about tapping into the power of your breath, this guide will help show you how to do it.
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Why breath work is good for you
Breath work steadies emotions and builds self-control. Regular practice enhances body awareness, reduces stress effectively and improves emotional regulation.
Sharper emotional insight
Focus area: Emotional awareness (Impact rating: High)
Potential increase in sense of control
Focus area: Agency (Impact rating: Medium)
Reduced perceived stress, better stress coping
Focus area: Resilience (Impact rating: Medium)
Helps to steady attention and improve focus
Focus area: Focus (Impact rating: Medium)
Increases relaxation response and capacity to calm
Focus area: Recovery (Impact rating: Medium)
People who love breath work
Wim Hof
Person
LeBron James
Sports
Laird Hamilton
Sports
Stranger Things (TV show)
TV Show
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1 experiences
Ways to try it, what to expect, and how to stay safe. Read on!
Are you ready to breathe in the benefits? Before you do, there are some important things to keep in mind. Most controlled breath work exercises are safe for most people, these helpful tips can help ensure that your first breath work practice is the first of many.
Common styles
As you explore breath work and consider lining up your first session, you may want to consider which style of breath work you would like to try first, and how they differ:
Controlled breathing
Nostril breathing
Diaphragmatic breathing
Structured breathing
Safety
⚠️
Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
⚠️
If you experience dizziness, light-headedness, hyperventilation or discomfort, stop and resume normal breathing.
⚠️
Opt for a space where you can give your full attention to the practice.
⚠️
Do not do this practice in water.
What you might experience
😅
“Wait, do I even know how to breathe?!”
😌
“Okay, this feels kinda calming.”
😯
“Wow, I didn’t realize I was so tense.”
🌿
“I feel so good right now.”
😴
“Wait, did I just fall asleep?”
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Recommendation for first-timer
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Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
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Unexpected advantages
Ancestry, history, facts and other trivia
"Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” - Etty Hillesum
Breath work practices date back to ancient civilizations such as India and China.
Pranayama, a key practice in yoga, means "extension of the life force" in Sanskrit.
Certain breath work techniques can increase the production of serotonin, the "feel-good" hormone.
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Popular memes
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Academic research we rate
Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial
Novaes, M. M., Palhano-Fontes, F., Onias, H., Andrade, K. C., Lobão-Soares, B., Arruda-Sanchez, T., Kozasa, E. H., Santaella, D. F., & de Araujo, D. B. (2020). Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Frontiers in Psychiatry, 11. https://doi.org/10.3389/fpsyt.2020.00467
Slow breathing for reducing stress: The effect of extending exhale
Birdee, G., Nelson, K., Wallston, K., Nian, H., Diedrich, A., Paranjape, S., Abraham, R., & Gamboa, A. (2023). Slow breathing for reducing stress: The effect of extending exhale. Complementary Therapies in Medicine, 73, 102937. https://doi.org/10.1016/j.ctim.2023.102937
Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial
Novaes, M. M., Palhano-Fontes, F., Onias, H., Andrade, K. C., Lobão-Soares, B., Arruda-Sanchez, T., Kozasa, E. H., Santaella, D. F., & de Araujo, D. B. (2020). Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Frontiers in Psychiatry, 11. https://doi.org/10.3389/fpsyt.2020.00467
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7 research pieces
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