Breath Techniques
Resonant Breath
WHAT IT’S FOR
This breath can bring your whole nervous system into balance. Breathing at a slow, even rhythm, around 5–6 breaths per minute, syncs your heart rate, blood pressure, and nervous system into what researchers call "resonance." It's the most studied breath pattern for steadying mood and lowering stress over time.
WHO IT’S FOR
Anyone who feels generally wound up, anxious, or just wants a daily reset. A wonderful one to return to outside of class, at your desk, before bed, anytime.
THE TECHNIQUE
Inhale 5.5 sec · Exhale 5.5 sec.
No holds. Just an even, continuous wave, in for 5.5 seconds, out for 5.5 seconds.
Let the breath move like a gentle tide.
4-7-8 Breathing
(Relaxing breath)
WHAT IT’S FOR
Popularized by Dr. Andrew Weil, this pattern combines a held breath with a long exhale, creating a strong calming effect on the nervous system. The hold gives your mind something to focus on, which is part of why it works so well for racing thoughts.
WHO IT’S FOR
Especially good before sleep, during moments of acute stress or worry, or any time you need your whole body to feel like it's exhaling.
THE TECHNIQUE
Inhale 4 sec · Hold 7 sec. · Exhale 8 sec.
Inhale quietly through the nose for 4 counts. Hold the breath for 7 counts. Exhale completely through the mouth for 8 counts, making a soft whoosh sound. This completes one breath.
Square (Box) Breathing
(Sama Vritti Pranayama)
WHAT IT’S FOR
Four equal sides, like drawing a box with your breath. The holds are where this one really lives — short pauses that train the nervous system toward steadiness and focus, rather than urgency.
WHO IT’S FOR
Great before something that requires focus or composure, such as a hard meeting, a performance, a moment that needs your nervous system steady rather than reactive.
THE TECHNIQUE
Inhale 4 sec · Hold 4 sec. · Exhale 8 sec. · Hold 4 sec.
As if tracing the four equal sides of a box, Inhale quietly through the nose for 4 counts. Hold the breath for 4 counts. Exhale through the nose for 4 counts. Hold the breath for 4 counts. Repeat.
3-Part Breath
(Dirga Pranayama)
WHAT IT’S FOR
This is less about a count and more about sensation through filling the breath fully through three distinct areas of the torso. It teaches the body what a complete breath actually feels like, since most of us only use a fraction of our lung capacity day to day.
WHO IT’S FOR
Beautiful for beginners learning to feel their breath for the first time, or anyone who feels disconnected from their body and wants to come back into it slowly.
THE TECHNIQUE
Belly · Ribcage · Chest
Inhale into the belly first, letting it rise. Continue the same inhale into the ribcage, feel it widen. Finish the inhale into the upper chest. Exhale slowly, releasing chest, then ribs, then belly, in reverse order.
Extended Exhale
WHAT IT’S FOR
When the exhale is longer than the inhale, it directly signals your parasympathetic nervous system, the "rest and digest" side, that it's safe to let go. This is one of the fastest ways to downshift out of fight-or-flight.
WHO IT’S FOR
Use this when your mind won't stop racing, before a hard conversation, or anytime you need to come down quickly from a spike of stress or adrenaline.
THE TECHNIQUE
Inhale 4 sec · Exhale 8 sec.
Inhale through the nose for a count of 4. Exhale slowly through the nose or mouth for a count of 8, at least 2 counts longer than the inhale. Repeat for several rounds.
Alternate Nostril Breathing
(Nadi Shodhana)
WHAT IT’S FOR
A balancing technique that moves breath through both channels of the body in turn. Early research suggests it may help balance the nervous system's two sides, and alternating the fingers gives the mind something tactile to hold onto.
WHO IT’S FOR
Useful when you feel scattered or pulled in too many directions, or before something that asks for a clear, centered mind, like writing, studying, or a quiet morning practice.
THE TECHNIQUE
Start with your dominant hand. Either take your peace fingers to the space between the eyebrows or curl them in. You’ll alternate closing the left and right nostril with your thumb and ring finger.
Use your ring finger to close the nostril.
Inhale through the thumb side.
Close both briefly, hold the breath for 1-2 counts.
Release the ring finger, exhale out that side.
Inhale through ring finger side.
Close both nostrils for 1-2 counts.
Release the thumb, exhale out.
» This is one round «
Continue alternating for 5 rounds then switch hands.
The practices offered here are intended for educational, mindfulness, and wellness purposes only and are not a substitute for medical advice, diagnosis, or treatment. Please consult your physician or qualified healthcare provider regarding any medical or mental health concerns before beginning breathwork, yoga, or mindfulness practices. Participation is voluntary, and you are encouraged to listen to your body and practice within your own comfort and capacity.
Certain breathing techniques may not be appropriate for individuals with cardiovascular conditions, respiratory conditions, pregnancy, epilepsy, panic disorders, or other medical concerns.
If at any point you feel dizzy, distressed, or unwell, gently return to natural breathing and discontinue the practice.