Breathwork exercises

Breathwork exercises can significantly improve relaxation, stress reduction, and overall well-being. Here are a few exercises and insights shared by experts in the field:

1. Breath Awareness: Mike Maher recommends a simple exercise called breath awareness. Sit comfortably with your right hand on your belly and your left hand on your heart. Focus on your natural breathing without altering it. Notice how your hands move with each breath to gain a better understanding of your breathing patterns. This exercise serves as a form of active meditation and helps check in with your breath 1 .

2. Box Breathing: Danny Matranga explains box breathing, which involves a cycle of inhaling through the nose for four seconds, holding the breath for four seconds, exhaling through the nose for four seconds, and pausing again for four seconds before repeating. This technique is effective for calming the nervous system and shifting into a parasympathetic state 2 .

3. Four-Seven-Eight Breathing: This practice involves an inhale for four counts, holding the breath for seven counts, and exhaling for eight counts. It is particularly useful for calming the mind and nervous system before sleep or during stressful periods 3 .

   • 

     1

     Breath Awareness

     01:05:53
     
   • 

     2

     Mastering Breathwork

     00:38:32
   • 

     3

     Breath Work Basics

     00:58:13
   • 

     4

     Breathwork App Journey

     00:12:00

4. Alternate Nostril Breathing: This exercise involves closing one nostril and inhaling through the other, followed by switching nostrils for the exhale. It's a bit more complex but helps in relaxing the body and can reduce stress when practiced regularly 3 .

These exercises can be practiced anywhere and take only a few minutes. They are beneficial for a wide range of people, from those needing stress relief to those looking to enhance their overall health 4 .