Breathwork5 min read
Breathwork Basics: Make Space to Reset
Three gentle breathing techniques to help you slow down, from simple counted breaths to a soothing extended exhale.
Written by Anika Shah, Meditation & Breathwork
Breathwork simply means paying deliberate attention to how you breathe. These beginner-friendly techniques are gentle, quiet and easy to remember. Practise them sitting comfortably, and stop if you feel light-headed.
Notice before you change anything
Spend a minute observing your natural breath. Is it fast or slow? High in the chest or low in the belly? There is no right answer; you are just gathering information.
Three techniques to try
Choose one technique and stay with it for two to five minutes.
Counted breath
Breathe in for a count of four and out for a count of four. Keep the breath soft and quiet, adjusting the count to suit you.
Longer exhale
Breathe in for four and out for six. Many people find a longer exhale feels settling, which makes it a lovely choice in the evening.
Box breathing
Breathe in for four, pause for four, breathe out for four, pause for four. Skip the pauses if they feel uncomfortable.
Bringing it into your day
Link your practice to something you already do, such as waiting for the kettle or sitting down at your desk. A few rounds at a regular moment are more useful than an occasional long session.
Breathwork is not a replacement for medical care. If you have a respiratory or heart condition, or are pregnant, check with a healthcare professional before trying new techniques.
This article offers general wellbeing information and is not medical advice. If you have a health condition, please speak with a qualified professional before starting a new practice.
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