Your breath can be a powerful tool for enhancing your mental, emotional, and physical well-being. Breathwork is a term used for a family of techniques that allow us to manipulate our inhale and exhale to produce a desired outcome. Think of it as a diagnostic to reveal your emotional state and a simple method to calm or energize your mind and body.

This breathwork quiz is designed to understand your unique needs and pair you with the most effective technique. Whether you're looking to reduce stress, boost energy, or find a moment of calm in your busy day, we’re here to help you start breathing your way to a healthier, happier you.

How do you feel right now?

A) A bit distracted

B) Stressed

C) Tired

D) Fine

Which do you struggle with the most?

A) Staying focused and paying attention

B) Dealing with stress and anxiety

C) Having enough energy throughout the day

D) None of the above

Rate your level of breathwork experience.

A) I’m a beginner

B) I know the basics

C) I’m a veteran

D) I’ve never heard of breathwork before

Finally, what are you looking for in your breathwork practice?

A) A way to improve focus

B) A way to de-stress

C) A way to feel more energized

D) I’m not sure

If you answered mostly A: You may benefit from breathwork techniques that improve your focus, attention, and presence. See below: Alternate Nostril Breathing

If you answered mostly B: Explore techniques that relax the nervous system to alleviate stress and anxiety. See below: Straw Breath

If you answered mostly C: Prioritize techniques that can trigger your body to increase blood flow and release stored energy to help you feel more awake and energized. See below: 6:4 Breath

If you answered mostly D or a mix of the above: Begin with mindfulness techniques to start shaping your breathwork practice. See below: Box Breath

Focus & Presence

Breathwork can help improve focus by activating the prefrontal cortex, the area of the brain that regulates emotions. By slowing and steadying the pace of your breath, you can stabilize your nervous system and achieve a state of clear perception and alertness. Alternate nostril breathing is an excellent grounding technique to start with if you want to enhance your focus.

Alternate Nostril Breathing

Technique: Close off one nostril with your finger and inhale deeply. At the peak of your inhalation, close it off and exhale through the opposite nostril. Continue this pattern, alternating nostrils with each breath.

Benefits: This method balances the left and right hemispheres of the brain, reduces stress, and enhances neurological and emotional balance. It’s particularly effective in fostering calm and improving concentration.

Practice: Alternate Nostril Breath w/ Ally M 5 min

Relaxation

There’s a reason upset people are often told to “take a deep breath.” An extended exhale activates the parasympathetic nervous system, which then sends a signal to trigger several calming processes in the body. With each deep breath, the heart rate slows, blood pressure lowers, and more oxygen enters the bloodstream. Ultimately, this sends a message to the brain that it’s time to relax. Straw Breath is one of many breathwork techniques for achieving a state of calm, restfulness, and relaxation in stressful situations.

Straw Breath

Technique: Begin by inhaling deeply through your nose for a count of four, ensuring that you fill your lungs comfortably but fully. Then, exhale slowly and smoothly through pursed lips for a count of eight. Pursing your lips slightly increases airway resistance and helps extend the exhalation.

Benefits: This practice activates the parasympathetic nervous system and reduces stress and anxiety, promoting a deep sense of calm that permeates the body and mind. It trains the lungs and diaphragm to slow breathing, essential for relaxation.

Practice: 4:8 Calm w/ Ally M 6 min

Energy Activation

Activating breathwork practices can be a powerful way to boost your energy without reaching for another cup of coffee. These techniques energize the body and mind by stimulating the sympathetic nervous system to release neurotransmitters and hormones that increase blood flow, release stored energy, and help you feel ready to take on the day. 6:4 Breath is a great technique to start with if you want to increase your energy with the natural power of your breath.

6:4 Breath

Technique: Begin by inhaling deeply through your nose for a count of six. Focus on filling your belly thoroughly, engaging your diaphragm and expanding your chest. Follow this with a controlled exhale for a count of four. This breathing pattern prioritizes a longer inhale than exhale, stimulating the sympathetic nervous system.

Benefits: This practice increases circulation and mental alertness by elevating oxygen levels in the blood. It is particularly effective in preparing the body and mind for tasks that require sustained energy and concentration.

Practice: Anxiety Support w/ Lihi B 5 min

Mindfulness

Breathwork fosters a deeper connection between the mind and body that can help anchor you in the present moment. By focusing on controlled breathing patterns, you can reduce the mind’s tendency to wander and worry. This heightened awareness helps calm the nervous system, reduce stress, and improve emotional regulation. Mindfulness breathwork techniques like Box Breath promote clarity and mental stillness that can inspire a greater sense of inner peace.

Box Breath

Technique: Inhale for a count of four, hold your breath for another four, exhale smoothly for four, and hold again for four before the next breath. This creates a ‘box’ or ‘square’ pattern in the breathing cycle.

Benefits: Box Breath is excellent for stress management and mental focus. It helps stabilize the mind and body, making it particularly useful in high-pressure environments or as a tool to wind down after a stressful event.

Practice: Box Breath w/ Mel M 6min

Refine Your Breathwork Practice With Mental Detox

Ready to take the next step of your breathwork journey? Join Mental Detox – a 14-day guided program to learn how to use your breath to reset your nervous system and cleanse your mind.