Looking for more zen or a mental reset? Breathwork offers powerful ways to release stress and regain control of your mind and body.
From calming breath exercises to energising techniques, there’s a simple breathwork practice for everyone. This comprehensive guide on breathwork for beginners outlines the basics of breathwork for those with little to no knowledge or experience – exploring easy breathwork techniques for beginners to help you start right away.
Take a deep breath—there’s no better time to discover the benefits of conscious breathing for a balanced, mindful life!
Breathwork refers to various conscious breathing techniques and practices from a range of diverse traditions; from those with ancient origins such as Pranayama and Qigong, all the way through to more modern, styles like Breakthrough Breathwork, the Wim Hof Method, Buteyko and Holotropic Breathwork.
All breathwork techniques share a common purpose: helping you unlock the incredible potential of your breath and experience the physical, mental, and emotional benefits it brings.
Breathwork has a wide range of (scientifically-proven!) benefits for both beginners and advanced practitioners. A recent study, Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review, co-authored by acclaimed breathwork facilitator and biohacker Johannes Egberts, reviewed clinical trials spanning 40 years. The findings are promising: breathwork is shown to effectively reduce symptoms of anxiety, trauma, depression, addiction, and inattention.
“There is a strong a bi-directional relationship between anxiety disorders and the way we breathe. The findings of this meta analysis shine a light on breathwork as a successful treatment for anxiety. As this research shows, breathwork has been the subject of study for many decades and has been clinically proven to be a safe, effective and accessible therapy – we propose that breathwork could be a fundamental part of the solution to the explosion in anxiety that we are seeing worldwide”.
However breathwork goes beyond addressing mental health concerns; it brings physical, mental, and emotional benefits that anyone can experience. Here are some ways breathwork can improve your life:
Want to discover more about the life-changing advantages of practising breathwork? Check out our full article on the benefits of breathwork.
Below are 5 simple breathwork techniques that are great for beginners.
Also known as belly breathing, this technique exercises the diaphragm, lowers blood pressure, and reduces heart rate. It’s beginner-friendly and can be done anywhere. Just focus on your belly rising with each inhale and falling with each exhale to reduce stress.
Best for: Anytime you feel stressed or need a quick relaxation moment.
A calming technique that involves inhaling for four counts, holding for 4 counts, exhaling for 4 counts, and holding again for four counts (4-4-4-4). It’s grounding and super simple to use for instant relaxation.
Best for: Moments of stress, anxiety or frustration (the best part is – it can be done anywhere and nobody will even know you’re doing it!).
Designed for improved relaxation and sleep, this technique involves inhaling for four, holding for seven, and exhaling for eight counts. It helps shift focus away from anxious thoughts.
Best for: Bedtime or whenever you feel the need for some deep relaxation.
Also known as channel-clearing breath in yoga or Nadī Shodhana, this technique alternates breathing through each nostril to balance energy and increase focus. Simply close your right nostril with your thumb and exhale fully through your left nostril. Then, let go of your right nostril and close your left nostril with your ring finger, then inhale slowly and deeply through your right nostril. Exhale through the right nostril as well. Repeat this process a few times.
Best for: Calming nerves (think before presentations, public speaking or intense tasks!).
Also known as Simhasana pranayama, this playful yoga technique reduces anxiety and clears the throat. Begin by taking a deep breath in through your nose. As you exhale powerfully, open your mouth, stick out your tongue, and let out a loud, releasing “haaaa” sound—like a big, cleansing whoosh.This one’s best practised solo, so you can fully let go!
Best for: Any situation where you feel anxious such social gatherings, or pre-event jitters!
The good news is, you don’t really need anything to practise breathwork – just yourself and your breath. However, here are some handy tips to kickstart your practice:
If you’re curious about breathwork and want experience the benefits, these FREE trainings are a great place to start:
Setting up your space doesn’t have to be complicated. Truly, as we’ve said before, all you need to practice is your breath. But creating a dedicated space can make the experience more comfortable and something you genuinely look forward to each day.
Look for a spot where you feel comfortable and can relax without interruptions. It might be a corner of your living room, a shaded nook outdoors, or simply a cozy rug at the foot of your bed. Choose a place that feels like yours.
Personalise the space with little things that bring you joy or peace. Maybe it’s a favourite cushion, a piece of art that lifts your spirit, or a crystal that feels grounding. The goal is to make it a spot that invites you back each day.
If it seems overwhelming, just start with just five minutes a day. Over time, you can add a few extra minutes, or try some of the longer guided breathworks listed below. Consistency is key, even if it’s just a few minutes each day.
Check out our list of videos below for some great guided breathwork flows perfect for beginners ready to dive into this powerful wellness practice.
Below are a few considerations to keep in mind when you’re new to practicing breathwork:
After you’ve been praticing breathwork regularly and you feel like you’ve mastered the basics, you might feel ready to try some new techniques that can deepen your experience. Think of it as adding layers to your practice. You could explore faster, more powerful techniques such as supervenhtilation, for present moment awareness and relaxation.
You could also explore conscious connected breathing, which often brings a sense of deep relaxation and mental clarity, or try exercises that expand your lung capacity, helping you breathe with more ease and strength. There are also faster, energising techniques that can leave you feeling uplifted and recharged.
Consider signing up for our 21-Day Nervous System Reset, where you’ll experience three live guided breathwork sessions each week. This immersive course is designed to help you master breathwork techniques, bringing balance and resilience to your nervous system.
Whatever you choose, take it at your own pace and listen to your body, choosing what feels right for where you are in your journey.
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