Breathing Exercises

Box Breathing

BeginnerStress ReliefFocus+1

Equal duration for inhale, hold, exhale, and hold. Used by Navy SEALs for stress management.

Pattern: 4s inhale → 4s hold → 4s exhale → 4s hold

4-7-8 Breathing

BeginnerSleepAnxiety+1

Inhale for 4, hold for 7, exhale for 8. Helps with sleep and anxiety.

Pattern: 4s inhale → 7s hold → 8s exhale

Wim Hof Method

IntermediateEnergy BoostImmune System+1

Deep inhales and passive exhales without holding. Repeat 30-40 times followed by a retention.

Pattern: 2s inhale → 2s exhale

Coherent Breathing

BeginnerBalanceStress Relief

Slow, equal breathing at about 5-6 breaths per minute to balance the autonomic nervous system.

Pattern: 5s inhale → 5s exhale

Diaphragmatic Breathing

BeginnerRelaxationLung Capacity

Deep belly breathing that engages the diaphragm fully. Good for relaxation and lung capacity.

Pattern: 4s inhale → 6s exhale

Alternate Nostril Breathing

IntermediateFocusBalance+1

Traditional yogic breathing that alternates between nostrils. Good for balance and focus.

Pattern: 4s inhale → 4s hold → 4s exhale

4-4-6-2 Breathing

IntermediateSleepRelaxation

Extended exhale with short holds. Great for relaxation and sleep.

Pattern: 4s inhale → 4s hold → 6s exhale → 2s hold

Sitali Breath

IntermediateCoolingStress Relief

Cooling breath technique with inhale through curled tongue and exhale through nose.

Pattern: 6s inhale → 8s exhale

Bhastrika (Bellows Breath)

AdvancedEnergy BoostMental Clarity

Rapid, forceful breathing that energizes the body. Similar to hyperventilation.

Pattern: 1s inhale → 1s exhale

Skull Shining Breath (Kapalabhati)

AdvancedEnergy BoostCleansing

Short, forceful exhales and passive inhales. Energizing and cleansing.

Pattern: 1s inhale → 1s exhale

Ujjayi Breath (Ocean Breath)

IntermediateFocusMeditation+1

Breathing with a slight constriction in the throat, creating an ocean sound.

Pattern: 4s inhale → 1s hold → 6s exhale → 1s hold

Resonant Breathing (5.5 BPM)

BeginnerHeart HealthBalance

Breathing at about 5.5 breaths per minute, which resonates with heart rate variability.

Pattern: 5.5s inhale → 5.5s exhale

Lion's Breath

BeginnerStress ReliefVoice Health

Inhale through nose, exhale forcefully through mouth with tongue extended.

Pattern: 4s inhale → 1s hold → 2s exhale → 1s hold

Breath Counting

BeginnerMeditationFocus

Count each exhale up to 10, then restart. A meditation technique.

Pattern: 4s inhale → 6s exhale

Breath of Fire

AdvancedEnergy BoostCore Strength

Rapid, rhythmic breathing with active exhale and passive inhale.

Pattern: 1s inhale → 1s exhale

Square Breathing

BeginnerAnxietyFocus

Visualize tracing a square as you breathe. Similar to box breathing.

Pattern: 4s inhale → 4s hold → 4s exhale → 4s hold

2:1 Breathing

BeginnerRelaxationSleep

Exhale twice as long as inhale. Activates parasympathetic nervous system.

Pattern: 4s inhale → 8s exhale

Humming Bee Breath (Bhramari)

BeginnerStress ReliefAnxiety

Inhale, then exhale while making a humming sound. Calming for mind.

Pattern: 6s inhale → 8s exhale

Stimulating Breath

IntermediateEnergy BoostAlertness

Rapid breathing through nose with closed mouth. Energizing.

Pattern: 0.5s inhale → 0.5s exhale

Morning Breathing

BeginnerEnergy BoostMorning Routine

Bend forward, inhale as you straighten up, exhale as you bend down.

Pattern: 5s inhale → 5s exhale

Progressive Relaxation Breath

BeginnerRelaxationStress Relief

Focus on relaxing different body parts with each breath cycle.

Pattern: 4s inhale → 1s hold → 6s exhale → 1s hold

Pursed Lip Breathing

BeginnerLung HealthRelaxation

Inhale through nose, exhale slowly through pursed lips. Good for COPD.

Pattern: 2s inhale → 4s exhale

Buteyko Breathing

AdvancedAsthma ReliefHealth

Reduced breathing technique aimed at breathing less, not more.

Pattern: 2s inhale → 1s hold → 4s exhale → 6s hold

Papworth Method

IntermediateStress ReliefAnxiety

Relaxed breathing through nose, matching breath to activity level.

Pattern: 3s inhale → 4s exhale

Extended Exhale Breathing

BeginnerRelaxationStress Relief

Longer exhales than inhales for relaxation and stress reduction.

Pattern: 4s inhale → 7s exhale

Equal Breathing (Sama Vritti)

BeginnerBalanceMeditation

Equal duration for inhale and exhale. Classic yogic technique.

Pattern: 4s inhale → 4s exhale

Three-Part Breath (Dirga Pranayama)

IntermediateRelaxationYoga

Fill belly, ribs, and chest in sequence when inhaling.

Pattern: 6s inhale → 6s exhale

Retention Breathing

AdvancedPerformanceStamina

Extended holds after inhale to increase CO2 tolerance.

Pattern: 5s inhale → 15s hold → 10s exhale

7-4-7 Breathing

IntermediateBalanceFocus

Inhale for 7, hold for 4, exhale for 7. Good for balance and focus.

Pattern: 7s inhale → 4s hold → 7s exhale

Rhythmic Breathing

IntermediateExercisePerformance

Breathing in rhythm with physical activity, like walking or running.

Pattern: 3s inhale → 3s exhale