In today’s world, where everything feels urgent and our cortisol levels are through the roof, it’s only natural to seek out techniques that help us relax and relieve stress. While many people turn to meditation, yoga, or Pilates, one method that’s been gaining popularity in recent years is breathwork.
Although the term might sound new, breathwork—intentional breathing exercises—has been around for centuries. It trains both the body and mind, helping us return to the present moment. In fact, it’s part of the daily wellness routines of several celebrities, including David Beckham and Gisele Bündchen.
How breathwork works
Breathwork involves conscious, controlled breathing techniques that have long been part of practices such as yoga and meditation. It's also used in alternative medicine for its positive physical, mental, and emotional effects.
The foundation of breathwork lies in how we breathe, which directly affects our overall well-being. By changing how we breathe, we can bring about visible changes in mind and body. This connection has everything to do with the link between breathing and the nervous system.
Depending on how we breathe, we can activate the sympathetic nervous system, which is responsible for the "fight or flight" response, through quick, shallow breaths that raise heart rate and boost cortisol levels. On the other side, we can engage the parasympathetic nervous system, which supports relaxation and recovery ("rest and digest")—by breathing slowly and deeply, reducing stress and encouraging a sense of calm.
3 Breathwork exercises based on your needs
Fall asleep
Getting quality sleep starts with relaxation, so it's essential to activate the parasympathetic nervous system. Try circular, slow, and mindful breathing.
Breathe in slowly through your nose for five seconds, engaging your diaphragm and drawing the air down into your belly. Exhale just as slowly, feeling the movement in your abdomen throughout the inhale and exhale.
Ease anxiety
If you struggle with frequent anxiety or panic attacks, breathing techniques can be a game-changer to help calm your mind and center yourself.
Close your mouth and inhale through your nose for four seconds. Hold your breath for seven seconds. Then, exhale slowly through your mouth for eight seconds. Repeat this cycle three more times for a total of four rounds—and you’ll likely notice a wave of calm setting in.
Regulate your heart rate
The respiratory and cardiovascular systems are closely connected. This exercise helps you sync your breath with your heartbeat—and it only takes five minutes to feel the effects.
Inhale deeply for five seconds, hold your breath for a couple of seconds, then exhale slowly for five seconds. Wait another few seconds before you inhale again. Continue this cycle for 5 to 10 minutes, and let your body settle into a more relaxed rhythm.