Three Conscious Breathing Techniques That Will Change Your Life
Three Conscious Breathing Techniques That Will Change Your Life
March 20, 2023
By Stef Ziegler
Conscious Breathing (aka Breathwork) has blown up in popularity over the past few years, thanks to breathwork masters like Wim Hof, new research by renowned Stanford neuroscientist Dr. Andrew Huberman and others—not to mention a swell of viral videos on TikTok and Instagram.
But the buzz about breathwork isn’t just hype. In some cultures, breathwork practice (like Pranayama in yoga) have been used for thousands of years as a way to promote relaxation, reduce stress, increase focus and concentration, improve physical health, and enhance spiritual awareness. And the data supports these claims with new studies that show breathwork can have a positive impact on mental health, emotional well-being, and even physical health—for example, reducing blood pressure or improving lung capacity.
As a certified yoga instructor, I’ve taught numerous variations of breathwork over the years. Here are my three favorite techniques to help you feel more grounded, connected, and happier.
Alternate Nostril Breathing (Nadhi Sodhana)
This is a classic type of breathwork found in most yoga practices. In yoga, we call the control of the breath “pranayama.” This breathing technique can help reduce blood pressure, manage stress and anxiety, and improve lung and brain function. It can be done anywhere and is a great and fast way to trigger your body’s natural relaxation response.
Here’s how to do it:
Start by lying down or sitting in a chair/on the ground.
Place the tips of your right index finger and middle finger between your eyebrows. (Or whatever part of your body is most easily accessible to close one nostril at a time).
Close your eyes.
Place the tips of the right ring and little finger on the left nostril.
Next, place the tip of your thumb on your right nostril.
Close your right nostril with your thumb, and breathe out the left nostril.
Now breathe in through the left nostril.
Close the left nostril with the right ring and little finger.
Breathe in through your right nostril.
Breathe out through your right nostril.
Repeat for at least three minutes.
This technique may sound a lot harder than it is. Watch the video below as I demonstrate it.
Box Breathing
Box Breathing is a technique that’s easy to access and HIGHLY effective. It was developed in India as part of Ayurvedic traditions and yoga and was later used by the United States military. In fact, it’s practiced by the Navy Seals as a way to destress before and after combat.
It can help with feelings of panic, stress, anxiety, and even hyperventilation. I use it whenever I notice my breath is shallow or that I’m feeling anxious or stressed.
Here’s how to do it:
Breathe in through your nose for 4 counts.
Hold the breath in your lungs for 4 counts.
Exhale through your nose for 4 counts.
Hold your breath empty for 4 counts.
Repeat for 5 minutes.
This technique can be subtly practiced anywhere. Watch the video below as I demonstrate it.
4-7-8 Breathing
This is my go-to breathing technique when I can’t fall asleep. It was developed by Dr. Andrew Weil, who describes it as a "natural tranquilizer for the nervous system.” Let me tell you from personal experience that it absolutely is! If you are suffering from insomnia or a racing mind at night, this is a must-try.
Here’s how to do it:
Exhale all the way through your mouth. Make a whooshing sound and completely empty your lungs.
Close your mouth. Count in your head to 4 as you inhale through your nose.
Now it’s time to hold your breath for a count of 7.
Exhale all the way through your mouth counting to 8 (in your head). Make the same whooshing sound as you exhale completely.
Now inhale and repeat the cycle for at least 4 more times.
If you are using this to fall asleep, I suggest doing it until you doze off (you might be surprised by how quickly that happens). Watch the video below for a quick demonstration.
Try these three conscious breathing techniques today and see the difference they make in your life. You will be sure to notice a shift to feeling more calm, centered, and grounded.
