What is Breathwork?

Breathwork is the conscious control of breathing to influence your mental, emotional, and physical state. It’s one of the most accessible tools for wellbeing—you already have everything you need.

Your breath is directly connected to your nervous system. Slow, deep breathing activates relaxation, while rapid breathing activates alertness. By controlling your breath, you can shift your state intentionally.

Benefits: Reduced stress, improved focus, better sleep, emotional release, and increased energy.

No equipment needed. Just you and your breath.

Breathwork relaxation exercises app screen — Guided breathing session with real-time lotus animation

How do I get started with breathwork?

Start with just 2–5 minutes in a comfortable seated or lying position. Try the Equal breathing pattern—inhale for 4 counts, exhale for 4 counts. Let the lotus animation guide each breath.

There’s no wrong way to begin. Some people prefer morning sessions to set their intention, while others use breathwork in the evening to unwind. Experiment with different techniques and see what feels right.

Tip: Start with the neutral or coherent breathing patterns before trying advanced techniques like Bhastrika or Kapalabhati.

Consistency matters more than duration. A daily 3-minute practice is more effective than an hour once a month.

5-4-6 breathing pattern app screen — The 5-4-6 calming breath pattern in action

All 18 Breathing Techniques

air

Guided Breathwork

Use beautifully timed breathing patterns.

Lotus animation shows inhale, hold, exhale.
Choose from relaxation, focus, or energizing.
Adjust counts to fit your body.

air

4-7-8 breathing

Relaxation pattern for stress and sleep.

Follow clear 4-7-8 counts with visual guidance.
Short rounds for stress, longer for sleep.
Combine with soft sound cues.

air

Box breathing

Equal breathing pattern that steadies focus.

Inhale, hold, exhale, pause equally.
Use during breaks or study sessions.
Build mental steadiness.

air

Triangular breathing

Three-part pattern for concentration.

Stepped inhale-hold-exhale timing.
Great for pre-meditation.
Helps train smooth breath rhythm.

air

5-4-6 breathing

A soothing pattern for stress relief.

Longer exhales for relaxation.
Use when emotions feel tight.
Quick sessions whenever needed.

air

Extended breath

Slow, lengthened breathing for deep relaxation.

Gradually lengthen inhales and exhales.
Use lying down or after yoga.
Pairs well with sleep rituals.

air

Diaphragmatic breathing

Belly-focused breathing that relaxes your system.

Engages the diaphragm.
Practice fuller breaths.
Reduces tension patterns.

air

Pursed lips breathing

Slows the exhale.

Inhale nose, exhale pursed lips.
Use during walks or stairs.
Great for controlling exhale.

air

Stimulating breath

Quick, activating breaths.

Short lively rounds to wake up.
Let the app pace you.
Avoid close to bedtime.

air

Neutral breathing

Natural, balanced breathing.

Smooth easy breaths.
Simple reset between tasks.
Perfect for beginners.

air

Coherent breathing

Slow, even rhythm for better sleep.

5-6 breaths per minute.
Use before bed after screens.
Pairs with soft visuals.

air

Equal (Sama Vritti)

Equal-length breathing that balances.

Match inhale and exhale length.
Use when feeling scattered.
Gentle enough for daily practice.

air

Dirga (three-part breath)

Three-part breath to expand awareness.

Move breath through belly, ribs, chest.
Build fuller breathing.
Use before yoga or singing.

air

Nadi Shodhana

Alternate-nostril breathing for balance.

Alternate nostril breathing.
Use when mentally cloudy.
App keeps timing consistent.

air

Ujjayi breathing

Soft, ocean-like breath.

Gentle throat constriction.
Use in yoga or seated practice.
Great for sustained focus.

air

Kapalabhati

Cleansing breaths in short rounds.

Quick active exhales.
Brief sets with rest.
Use earlier in day.

air

Bhastrika

Bellows-style breathing for circulation.

Equal force inhale and exhale.
Use sparingly for energy boost.
Follow with calmer pattern.

air

Bhramari (humming breath)

Gentle humming breath for relief.

Humming on exhale.
Use for tension or irritability.
Great with headphones.

air

Sitali

Cooling breath that calms heat.

Inhale through rolled tongue.
Use in warm weather.
Close with Neutral or Equal.

Guided Breathwork — 18 Breathing Techniques