Breathing feels fairly straightforward, so much so that the term “as easy as breathing” is something we’ve all likely said at some point. But it can also be a tool that can be used to unlock more mental clarity and physical rest. While there are many different approaches to breathwork and training, some of which have some very entertaining stereotypes, today we’ll work through the basics of breathwork and how to incorporate it into your everyday life.

Breathwork is very simple when you get down to the ins and outs of it (Get it? Ins and outs?), and it can be done from anywhere. When engaging in breathwork, you aim to consciously change the pattern of your breathing and work to use that as a way to become more aware of other parts of the body. This simple principle has been shown to boost mood, decrease blood pressure, deepen relaxation, sleep, and creativity, among other mental benefits. 

A few different methods to try are listed below:

4-7-8 Breathing

Easy to do from anywhere at any time, you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds, and repeat as needed. 

Box Breathing

Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, hold your breath for 4 seconds. 

Diaphragmatic Breathing

Engage your diaphragm by placing one hand on your chest and the other on your stomach. Try to keep your chest still while trying to allow your belly to expand.