Breathwork has become one of my favorite meditation techniques to teach my clients and to practice for myself. Breathwork is an active meditation technique in which we practice a controlled breath, allowing us to enter a meditative state in order release stress, tension, and blocked energy from the body and mind while achieving a wide array of benefits.
Some benefits of breathwork include:
Reduced stress and anxiety
Lower blood pressure
Increased focus
Controlled breathwork techniques can achieve these benefits by calming the central nervous system, activating the parasympathetic nervous system, and oxygenating the blood. One recent study found that during breathwork exercises several brain regions linked to emotion, attention, and body awareness are active (source). This suggests that the breath is a powerful tool for tapping into those brain regions to regulate stress and awareness. More research is being conducted on breathwork and the findings are showing the benefits are not only psychological but also physiological and physical (source).
Now there are many different breathwork techniques with various origins and benefits. In my opinion, no one technique is greater than the other – all just different tools we can use to achieve greater wellness in body and mind. Below are a few of my favorite breathwork techniques with background, written instructions, and audio instructions.
Breathwork Techniques
Rest Breath
Benefits –
Activates Parasympathetic Nervous System
Reduces stress
Formula –
Inhale for 4, Exhale for 6
Repeat for 2 -10 minutes
Box Breath
Benefits –
Sharpens focus
Formula –
Inhale for 4 seconds – Hold for 4 seconds – Exhale for 4 seconds – Hold for 4 seconds
Repeat for 2-5 minutes
Ladder Breath
Benefits –
Clears mind and sharpens focus
Formula –
Inhale for 1 – Exhale for 1 – Inhale for 2 – Exhale for 2 – Inhale for 3 – Exhale for 3 – Inhale for 4 – Exhale for 4
Begin again at 1 and work up to 4
Repeat for 2-5 minutes
4-4-8 Breath
Benefits –
Releases stress and tension
Formula –
Inhale for 4 – Hold for 4 – Exhale for 8
Make the 8 second exhales out of the mouth
Repeat for 2-5 minutes
4-7-8 Breath
Benefits –
Calms the nervous system
Formula –
Inhale for 4 – Hold for 7 – Exhale for 8
Make the 8 second exhales out of the mouth
Repeat for 2-5 minutes
Interrupted Breath
Benefits –
Cooling effect
Quickly release tension and rest
Formula –
Take 3 quick inhales through your nose – Take 1 long exhale out of the mouth
Only repeat for 30 seconds to 1 minute
Sun & Moon Breath
Benefits –
Balances left and right sides of the brain
Formula –
Plug right nostril and inhale through left nostril for 2-3 – Plug left nostril, open right nostril, and exhale through right nostril for 2-3 – Inhale right nostril for 2-3 – Plug right nostril, open left nostril, and exhale through left nostril for 2-3
Repeat for 1-2 minutes
3 Part Breath (Dirga Pranayama)
Benefits –
Grounding breath
Increases oxygen flow
Inspires presence
Formula –
Inhale deeply to chest, then ribs, then belly – Exhale deeply from belly, then ribs, then chest
Repeat for 2-10 minutes
Enjoyed the information in this article? Let me know in the comments and feel free to share out into the world! Happy Breathing 🙂
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One of the reasons I love teaching Power Vinyasa Yoga is the creative process of drawing up the sequences I guide my students through. Sequencing a yoga flow is in many ways like choreographing a dance routine; it is a craft that is both artistic and scientific and can end in a beautiful piece of movement. In the modern yoga world where all mindful movement is yoga, there is now more room than ever to experiment and present unique flows to your classes. I like to consider myself a pretty creative sequencer, I am always playing around with unique chains of postures and different transitions between them.
After humbly receiving positive feedback from my students about these sequences, I wanted to take the time and share some of my current favorite transitions I have been utilizing in my own sequences. All teachers are welcome to take these and try them on in your own classes. All home practitioners are welcome to take these and try them on in your own practice.
Johnny La Pasta 