10 -20 Minute Breathwork Exercise
Exercise Guidance
Getting set up
Sit upright in a relaxed posture, shoulders relaxed, chest open, feet flat on the floor.
Keep your mouth closed, lips gently together, tongue resting gently on the roof of your mouth — you will be breathing through your nose at all times.
Breathing should be light, slow, and low, down to the diaphragm.
Practice with three pillars of awareness
The gentle flow of air in and out of the nostrils
The awareness of the lower ribs’ gentle expansion
Gentle counting — don’t be too obsessed with exact seconds, just aim for a consistent pattern
Step-by-step breathing sequence
Begin by gradually slowing your regular breathing down. Bring awareness to the breath without forcing.
Take a light, slow and low inhale for 3 seconds.
Exhale slowly and gently for 5 seconds.
Continue this rhythm in and out through the nose until it feels comfortable, controlled, and rhythmic (about 2 minutes).
When ready, further slow the inhale to 4 seconds and the exhale to 6 seconds.
Maintain this reduced pace for around 6–8 minutes, allowing a tolerable air hunger that doesn’t feel suffocating and helps maintain calm.
What to expect
Sensations such as warm hands, excess saliva, or mild air hunger are normal.
If you feel a strong need for more air that disrupts the rhythm, simply increase your pace slightly and return to the timing once comfortable again.
Benefits
Provides a profound sense of calm; assists with anxiety, stress, and panic
Triggers natural nitric oxide in the respiratory system, aiding nasal decongestion and blood flow in the lungs
Improves sleep quality, concentration, and focus through better oxygenation and circulation
Helps lower blood pressure and heart rate via baroreceptor stimulation
Stimulates vagal nerve tone and supports the healing, repair, and restorative rest-and-digest response
Enjoy this practice — it should feel peaceful and therapeutic.
It’s especially useful before bed, helping you transition into a deep, restorative night’s sleep.
