5 Most Popular Breathwork Techniques

Discover the 5 most popular breathwork techniques that can transform your mental, emotional and physical wellbeing. Easy to learn and practice daily.

Breathwork has exploded in popularity in recent years – and for good reason. From reducing stress and anxiety to boosting energy and focus, learning to work with your breath is like unlocking a built-in wellbeing toolkit. The best part? It’s free, always available, and doesn’t require you to sit cross-legged on a mountaintop (unless that’s your thing).

In this blog, we’ll look at five of the most popular and impactful breathwork techniques that are simple to learn and powerful to practise. Whether you’re completely new to this or just looking to explore new methods, there’s something here for you.

1. Box Breathing (aka Square Breathing)

What it is:
Box breathing is a simple technique often used by athletes, Navy SEALs, and high-performers to stay calm and focused under pressure. It involves breathing in a square pattern: inhale – hold – exhale – hold, each for the same count (typically four seconds).

How to practise:

Inhale for 4 seconds
Hold your breath for 4 seconds
Exhale slowly for 4 seconds
Hold your breath again for 4 seconds
Repeat for 4–5 minutes.

My experience:
I started using box breathing before difficult conversations or public speaking gigs. It’s like hitting the reset button on a racing mind – I feel grounded and in control within minutes.

Benefits:

Reduces anxiety and stress
Improves concentration
Lowers blood pressure
Regulates the nervous system

2. Alternate Nostril Breathing (Nadi Shodhana)

What it is:
This traditional yogic practice involves breathing in through one nostril while closing the other with your finger, then switching sides. It’s believed to balance the left and right hemispheres of the brain and purify energy channels.

How to practise:

Use your right thumb to close your right nostril
Inhale through the left nostril
Close the left nostril with your ring finger, open the right nostril and exhale
Inhale through the right nostril
Close the right nostril, open the left, and exhale
That’s one full round. Start with 5–10 rounds.

My experience:
I find this one particularly helpful before meditation or winding down for bed. It brings a gentle clarity, like wiping the dust off a mirror.

Benefits:

Balances energy and emotions
Improves focus and mental clarity
Supports better sleep
Enhances lung function

3. The Wim Hof Method

What it is:
Created by Dutch “Iceman” Wim Hof, this technique combines powerful breathing cycles with cold exposure and commitment. The breathing itself involves repeated rounds of deep, rhythmic breaths followed by breath retention.

How to practise (basic version):

Take 30–40 deep breaths in and out (fully in, relaxed out)
After the final exhale, hold your breath for as long as comfortable
Inhale deeply and hold for 15 seconds
Repeat for 3–4 rounds

My experience:
The first time I tried this, I felt a tingling buzz all over – like my whole body had switched on. Over time, it’s become my go-to for waking up my system in the morning.

Benefits:

Boosts energy and endurance
Strengthens the immune system
Improves mood and resilience
Increases oxygen efficiency

Note: If you’re new, always practise seated or lying down – never while driving or in water.

4. Breath Awareness (Mindful Breathing)

What it is:
This is the foundation of many mindfulness and meditation practices – simply paying attention to the natural flow of your breath, without trying to change it. It’s deceptively simple but incredibly powerful.

How to practise:

Sit or lie comfortably
Close your eyes and bring attention to your breath
Notice the inhale and exhale – the temperature, the rhythm, where you feel it in your body
When the mind wanders (it will), gently return to the breath
Practise for 5–10 minutes daily.

My experience:
This is the one I return to again and again. When life feels noisy, breath awareness brings me back to the present like an old friend.

Benefits:

Reduces overthinking and anxiety
Improves mindfulness and presence
Helps manage pain and strong emotions
Accessible any time, anywhere

5. 4-7-8 Breathing

What it is:
Also known as the “relaxing breath,” this technique slows the breath rhythm to calm the body and mind. Popularised by Dr Andrew Weil, it’s particularly effective for falling asleep or easing panic.

How to practise:

Inhale quietly through the nose for 4 seconds
Hold the breath for 7 seconds
Exhale completely through the mouth for 8 seconds
Repeat 4–8 rounds.

My experience:
I’ve recommended this to friends who struggle with sleep – and the feedback is always the same: “It’s like a natural sedative.” It really works.

Benefits:

Triggers the parasympathetic (rest-and-digest) nervous system
Helps manage cravings and emotional urges
Supports better sleep quality
Reduces feelings of panic

Final Thoughts – 5 Most Popular Breathwork Techniques

Each of these breathwork techniques offers something unique. Whether you’re looking for stress relief, better sleep, increased energy or simply a way to feel more present, your breath is your anchor.

The beauty of breathwork is that it meets you exactly where you are. You don’t need to master them all at once. Start with the one that resonates most. Maybe it’s a few minutes of box breathing during your lunch break. Or perhaps you’ll try the Wim Hof Method on a cold morning. Either way, these practices build inner strength, one breath at a time.

Extra Resources

Click here to learn more about my online Meditation Course.

Why not treat yourself to a Meditation Retreat in the beautiful Devon Countryside?

This post may also interest you: Mindful Eating: How to Build a Healthy Relationship with Food

Best Wishes,

David.

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