Breathwork is a simple way to manage daily stress in just five minutes. By consciously controlling your breathing, you can reduce anxiety, improve focus, and feel calmer. This guide introduces three easy techniques: diaphragmatic breathing, box breathing, and alternate nostril breathing. Each method helps relax your body and mind, and you can practice them anywhere - at work, during your commute, or before bed. Here’s what you’ll learn:
- Diaphragmatic Breathing: Focuses on deep belly breathing to relax the nervous system and lower stress.
- Box Breathing: A structured pattern (inhale, hold, exhale, pause) to calm scattered thoughts and improve focus.
- Alternate Nostril Breathing: Balances the mind and reduces anxiety by alternating breaths through each nostril.
Start small with one technique for 5 minutes daily. Pair it with your routine - like morning coffee or winding down at night. Guided apps and reminders can help you stay consistent. These practices are easy, effective, and accessible for anyone looking to find calm in a busy day.
Box Breathing Relaxation Exercise | 5 Minutes Beginner Pace | Anxiety Reduction Pranayama Technique
Setting Up Your Breathwork Session
Creating the right setup for your breathwork practice can make all the difference. It’s not about having a flawless environment or fancy tools - just a few thoughtful tweaks can turn any space into your personal sanctuary for stress relief.
Choose a Comfortable Position
The key to effective breathwork is finding a position that supports a straight spine and keeps your body stable. Whether you're sitting with back support and your feet flat on the ground, lying down with your limbs relaxed, or standing with a slight forward lean, the goal is to keep your posture open and natural. Make sure to remove any tight clothing that might restrict your breathing.
"What has to be taught first, is the breath." - Confucius
Create the Right Environment
Your surroundings play a big role in how immersive your breathwork session feels. Start by adjusting the lighting to a level that feels calming, and reduce distractions by either using noise-canceling headphones or playing soothing background sounds. Clear away any visual clutter to help your mind focus. Simple touches like a cozy blanket, neutral decor, or even a subtle hint of aromatherapy can add to the comfort.
If you're in a busy or shared space, grounding exercises can help you center yourself before starting. Try the "5-4-3-2-1" technique: notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This quick mindfulness exercise can help you shift your focus inward.
Practice Regularly for Best Results
Breathwork has been shown to reduce stress, improve mental health, and support better autonomic function. To make the most of these benefits, aim for a consistent, daily practice. Start small - use guided apps and set reminders to help you establish a routine that feels manageable.
"People eager to achieve the benefits of breathwork may be tempted to dive in with complicated, time-consuming, or advanced practices. Instead, it's best to start with small shifts or additions to your current habits." - Nina Kaiser, Clinical Psychologist
"The more we can become aware of our breath, the more we can do something about it." - Kimberly Faith, Breathwork Practitioner
3 Simple 5-Minute Breathing Techniques
Settle into your space and give these three five-minute breathing exercises a try to help ease stress and find calm.
Diaphragmatic Breathing
Sometimes called belly breathing, diaphragmatic breathing focuses on strengthening the diaphragm and encourages a full exchange of oxygen. This method helps regulate your nervous system, reduces blood pressure, lowers stress hormone levels, and even enhances core stability.
"Abdominal breathing helps to control the nervous system and encourages the body to relax, bringing about a range of health benefits." - Better Health Channel
How to practice diaphragmatic breathing:
- Find a comfortable position: either lie flat with your knees bent or sit with back support. Let your shoulders, head, and neck relax.
- Place one hand on your upper chest and the other on your belly, just below your ribcage.
- Breathe in through your nose, letting your belly rise while keeping your chest still.
- Tighten your abdominal muscles as you exhale through pursed lips, allowing your belly to fall back to its starting position.
- As you continue, your breathing will naturally slow down, becoming smooth and steady.
A 2020 study published in Medicines found that diaphragmatic breathing activates the parasympathetic nervous system while reducing sympathetic activity. It also has the potential to improve core muscle stability. For the best results, aim to practice this technique for 5–10 minutes, three to four times a day, ideally at the same time each day to establish a routine.
Once you've tried this, you can move on to Box Breathing for a more structured rhythm.
Box Breathing
Box Breathing, also known as square breathing, introduces a structured four-step rhythm to help you calm your mind and body. It's a simple and effective way to slow your breathing and ease nervous system tension.
"Box breathing bleeds off excess stress and gives you a handy, on-demand tool to avoid taking on any more stress than you can handle." - Mark Divine
How to practice box breathing:
- Sit with your back supported and feet flat on the floor, or lie down if that's more comfortable. Close your eyes to focus.
- Inhale through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four.
- Pause for another count of four before beginning the next inhale.
If four seconds feels too long, start with two or three seconds for each phase. Repeat this cycle for about four minutes or three rounds. Regular practice can help improve focus, reduce anxiety, and bring a sense of calm.
Alternate Nostril Breathing
Known in yoga as Nadi Shodhana pranayama, alternate nostril breathing involves breathing through one nostril at a time. This technique is praised for its ability to relax the mind, ease anxiety, and promote overall well-being.
"Alternate nostril breathing is a yogic purification and pranayama (breathing) technique that helps us let go of stress, and calms down the mind." - Nico Sarani, Peloton yoga and meditation instructor
How to practice alternate nostril breathing:
- Sit comfortably with your spine straight. You can cross your legs or sit in a chair. Begin with a few deep breaths to center yourself.
- Form a mudra with your right hand by bending your index and middle fingers so their tips touch your palm. Use your thumb to close your right nostril and your ring finger to close your left nostril.
- Start by exhaling fully. Then, close your right nostril with your thumb and inhale slowly through your left nostril.
- Close your left nostril with your ring finger, release your thumb, and exhale slowly through your right nostril.
- Inhale through your right nostril, close it with your thumb, release your ring finger, and exhale through your left nostril to complete one cycle.
Repeat this process for up to five minutes, always finishing with an exhale on the left side. Studies suggest that regular practice of alternate nostril breathing may reduce perceived stress levels and improve both cardiovascular and respiratory health. Even a few minutes daily can make a difference, so consistency is key.
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Adding Breathwork to Your Daily Routine
Incorporating breathwork into your daily life can bring lasting relief from stress. Even dedicating just five minutes a day to focused breathing can make a noticeable difference. The best part? These short exercises can seamlessly fit into your current schedule without requiring any major changes.
"What's interesting about the breath is that it's right on the edge of conscious control... Most of the time breathing is automatic, like digestion, heartbeat, and other bodily functions, but you can very easily take over and control your breath, which then affects your overall physiology and stress response." - David Spiegel, the Jack, Lulu, and Sam Willson Professor in Medicine and associate chair of psychiatry and behavioral sciences, Stanford Medicine
Pair Breathwork With Everyday Activities
One of the simplest ways to make breathwork a habit is by linking it to something you already do every day. This "habit stacking" approach makes the practice feel effortless and natural.
Think about your daily routines: sipping morning coffee, taking a break at work, commuting, or winding down before bed. These moments are perfect opportunities to integrate breathwork. For instance, box breathing can help you stay calm during a stressful workday, while diaphragmatic breathing before bed may improve your sleep.
"Setting reminders or habit-stacking with something you do consistently (e.g., picking up your phone, sitting down at your computer, etc.) can be helpful in establishing intentional breathwork as a new habit." - Nina Kaiser, Clinical Psychologist and Founder of Practice San Francisco
Leverage Apps for Guided Support
If you’re looking for guidance, apps can be a game-changer. While you can practice breathwork independently, guided apps provide structure, reminders, and tools to track your progress, making it easier to stick with your routine.
- The Mindfulness App: This app offers guided meditation and breathing exercises with clear instructions, helping you stay focused and consistent.
- Reflectly: This AI-powered journal lets you track your emotional patterns and see how breathwork impacts your mood over time.
Both apps work across devices, so you can practice anytime, anywhere. Research suggests that consistent practice can reshape your automatic stress responses, and these tools make it easier to maintain that consistency.
Use Reminders to Stay Consistent
Even with apps, setting reminders can help make breathwork a regular part of your day. Phone or smartwatch notifications are simple yet effective tools for keeping your practice on track. Start small - set one or two reminders daily, such as mid-morning or late afternoon when stress tends to peak.
Tailor your reminders to fit your schedule. For example, if 3:00 PM is a stressful time for you, set a prompt to practice box breathing a few minutes before. A morning reminder can encourage you to start the day with calm and focus.
Begin with just a couple of minutes and gradually increase your practice. A study published in Cell Reports Medicine in January 2025 found that participants who practiced cyclic sighing for five minutes a day over a month reported reduced anxiety, better moods, and lower resting breathing rates. Starting small makes the habit easier to build, and as you experience the benefits, you’ll likely want to practice more often.
To keep things fresh, vary your reminders. A morning alert might say, "Breathe deeply to start your day", while an afternoon one could encourage, "Take a moment to relax." This variety helps prevent the monotony of repeated prompts.
Building any new habit takes time and patience. Some days you’ll hit your goals, and other days you might forget entirely - and that’s okay. The focus isn’t on perfection but on gradually creating a routine that supports your well-being.
Start Your Breathwork Practice Today
Now that you’ve got the basics down, it’s time to dive into breathwork and make it part of your daily routine. These techniques can help you quickly ease stress and handle life’s challenges with a sense of calm, anytime you need it.
"Breathwork helps us with focus and energy, which can lead to a better quality of life where there's space for joy and fun. If we're constantly in a state of stress and tension, it's very hard to find those important qualities in life." - Melissa Young, MD, Functional and integrative medicine specialist
What makes breathwork so powerful is how simple and accessible it is. You don’t need fancy equipment or a specific setting. Whether you’re stuck in traffic, racing to meet a deadline, or winding down before bed, a quick 5-minute breathing session can bring instant relief.
A Quick Review of the 3 Breathing Techniques
Let’s revisit the three techniques you’ve learned, so you can choose the one that best suits your needs:
- Diaphragmatic breathing: This method taps into your body’s natural relaxation system, making it great for easing stress and preparing for restful sleep.
- Box breathing: With its structured rhythm, this is perfect for moments when your mind feels scattered or overwhelmed.
- Alternate nostril breathing: A balancing technique that helps you feel centered and grounded.
Studies show that practicing breathwork regularly can do more than just calm your nerves. It can improve your mood, lower high blood pressure, sharpen focus and memory, and even boost creativity. Over time, it can help you sleep better, manage emotions, and reduce symptoms of anxiety and depression. The best part? These benefits grow stronger the more you practice.
Start Small: Choose One Technique
Instead of trying to juggle all three techniques at once, start with the one that feels most natural to you. For beginners, diaphragmatic breathing is often the easiest to pick up, as it forms the foundation of many other breathing practices. If you’re looking for something simple and structured, box breathing is another great option.
Begin with just 2 minutes before bedtime for one week. Find a quiet spot where you can relax without interruptions, and focus on consistency rather than duration. Even short, regular sessions can make a big difference.
As you grow more comfortable, you can gradually increase your practice time and explore other techniques. Taking it one step at a time ensures you won’t feel overwhelmed and helps you build a strong foundation for long-term success. If you’re looking for extra guidance, consider using tools to support your journey.
Guided Help With Growth Bundle Apps
While it’s possible to practice breathwork on your own, guided support can make it easier to stay consistent and track your progress. Growth Bundle offers apps like The Mindfulness App and Reflectly, which provide step-by-step guidance and help you monitor your improvements over time. These tools are designed to fit into your life seamlessly, whether you’re at home, at work, or on the go.
Start with a single conscious breath. Choose a technique, dedicate just 5 minutes, and feel the immediate relief that breathwork can bring.
FAQs
How can I fit breathwork into my daily routine if I’m always on the go?
Incorporating breathwork into a busy schedule doesn't have to be complicated. Start with brief, intentional sessions at regular times - like right after you wake up or just before bed. These moments are ideal for grounding yourself, preparing for the day ahead, or unwinding at night.
For those jam-packed days, quick exercises that take just 30 seconds to a few minutes can make a big difference. Try box breathing during your coffee break or even while waiting at a red light. Breathwork can also serve as a quick "reset" when stress creeps in - just pause and take a few deep, focused breaths.
The secret is keeping it simple and consistent. Even these small moments can ease stress and sharpen your focus, making breathwork a handy tool you can use anytime, anywhere.
What are the advantages of using guided apps for breathwork, and how can they help you stay consistent?
Guided breathwork apps bring a lot to the table, making it simpler to stick with your practice while getting the most out of it. These apps often come with structured routines, gentle nudges to keep you on track, and tools to monitor your progress - perfect for maintaining consistency, even on hectic days.
Many of these apps also create a calming atmosphere with features like soothing soundscapes and step-by-step guidance, turning each session into a relaxing, enjoyable experience. Over time, they can help you integrate breathwork into your daily life, boosting stress relief and emotional well-being in a way that feels natural and sustainable.
Are there any health conditions or situations where breathwork might not be safe?
Breathwork is generally considered safe for most people, but it’s not the right fit for everyone. If you have conditions like cardiovascular disease, glaucoma, epilepsy, severe asthma, aneurysms, or have undergone recent abdominal surgery, it’s important to approach breathwork with caution. Similarly, pregnant individuals or those with lung-related issues should consult a healthcare provider before diving into these practices.
Some techniques, particularly more intense ones, may lead to side effects such as dizziness, tingling sensations, or an irregular heartbeat. If you feel any discomfort during a session, stop immediately and reach out to a medical professional. The key is to put your safety first and pay close attention to how your body responds to these exercises.