Breathing Techniques
Master your breath with guided sessions. From calming techniques to energizing protocols.
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All Techniques (16)
4-7-8 Breathing
Dr. Andrew Weil's relaxation technique. Inhale for 4 counts, hold for 7, exhale slowly for 8. Promotes deep relaxation and sleep.
4-7-8 Relaxing Breath
Dr. Andrew Weil's relaxation technique. A natural tranquilizer for the nervous system.
Alternate Nostril Breathing
Nadi Shodhana pranayama. Alternate breathing through each nostril to balance the nervous system and calm the mind.
Bhramari (Humming Bee)
A humming breath that vibrates the skull and soothes the nervous system. The exhale hum activates the vagus nerve. Widely used for anxiety, insomnia, and racing thoughts.
Box Breathing
A calming technique used by Navy SEALs. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat.
Breath of Fire
Rapid rhythmic breathing from the navel. Short, powerful exhales with passive inhales. Energizing and detoxifying.
Coherent Breathing
Breathe at 5 breaths per minute (inhale 6 seconds, exhale 6 seconds). Optimizes heart rate variability and reduces anxiety.
Diaphragmatic Breathing
The foundation of all breathwork. Belly breathing activates the parasympathetic nervous system, improves oxygen exchange, and calms the mind.
Energizing Breath
Quick exhale for energy. Short, powerful breaths to boost alertness and energy.
Extended Exhale (2:1)
The simplest parasympathetic switch. Inhale for 4, exhale for 8 — the longer exhale tells the nervous system to stand down. A foundational technique with nothing extra.
Physiological Sigh
Double inhale through nose, long exhale through mouth. The fastest way to calm down, backed by Stanford research.
Power Breathing
Intense breathing technique: 30-40 deep breaths, exhale and hold, then recovery breath. Known to increase energy, boost dopamine, and reduce stress.
Pursed-Lip Breathing
The clinical anchor technique. Inhale through the nose, exhale through lips pursed as if blowing out a candle. Widely used for anxiety, panic, and shortness of breath. Simple, accessible, works anywhere.
Sitali (Cooling Breath)
A cooling breath for hot states of body or mind. Inhale over a curled tongue (or clenched teeth if you cannot roll the tongue) to draw cool air across the palate. Exhale through the nose.
Tummo Breathing
Ancient Tibetan "inner fire" technique. Combines visualization with breath retention to generate internal heat.
Ujjayi (Ocean Breath)
The ocean breath — a slight throat constriction creates a soft, audible breath like waves. Warms the body, steadies the mind. Used throughout yoga practice and as a stand-alone focus technique.