You do it every day. You can’t live without it. And yet, most of the time, you don’t think about it at all.

We're talking about breathing.

Breathing is an automatic function, but it’s also something we can control. That conscious control, when used intentionally, is called breathwork, and it can unlock powerful physical, emotional, and mental benefits.

What Is Breathwork?

Breathwork refers to a range of breathing techniques that involve conscious, controlled breathing to influence your physical, emotional, and mental state.

Have you ever been told to “just take a deep breath” when you're stressed? That’s a basic form of breathwork. But the practice goes far beyond that. Breathwork includes a wide range of exercises that can reduce anxiety, ease trauma and PTSD, improve mental clarity, and promote relaxation.

Whether you're looking to reset your nervous system, improve focus, or release emotional tension, breathwork gives you the tools to shift your state of mind with something as simple as your breath.

Why and Where Is Breathwork Practiced?

Most breathwork sessions are done lying down or seated in a quiet space. Through rhythmic, mindful breathing, you bring awareness to the present moment—similar to meditation.

People practice breathwork for personal growth, stress relief, emotional healing, and even spiritual insight. You can work with a trained breathwork facilitator or follow guided sessions on your own. Either way, having the right guidance at the start can build a strong foundation for your practice.

The Origins of Breathwork

While it may feel like a modern wellness trend, breathwork has ancient roots.

Evidence of breath-focused practices dates back to India (3000 B.C.E.), China (2700 B.C.E.), Japan, and Tibet. Many of these traditions emphasized controlled breathing as a path to better health, balance, and enlightenment.

Modern breathwork now combines these ancient techniques with new scientific understanding, making it a widely accessible and evidence-based tool for mental and physical health.

Types of Breathwork

Because breathwork has evolved over thousands of years, there are many different styles. Here are some of the most commonly practiced forms:

1. Shamanic Breathwork

A meditative breath technique designed to promote spiritual healing and emotional clarity. Often practiced lying down during longer sessions.

2. Holotropic Breathwork

Combines rapid breathing with music in a controlled setting. It can induce altered states of consciousness and must be done with a trained facilitator due to the risk of hyperventilation.

3. Transformational Breathwork

Involves a continuous, deep breathing pattern that begins in the belly. Often guided by an instructor, this technique is recognized for its ability to facilitate emotional breakthroughs and self-discovery.

4. Clarity Breathwork

Combines therapeutic counseling with breath practices to help release stress, pain, and fear. Popular among women, including for support during childbirth.

5. Rebirthing Breathwork

Developed in the 1960s, this method focuses on clearing subconscious emotional patterns, particularly from childhood, through continuous breathing.

How To Practice Breathwork

If you're new to breathwork, it’s best to start with a guided session—either online or in person. Over time, you’ll be able to explore techniques on your own.

Here are a few beginner-friendly breathwork exercises to try:

1. Box Breathing

Used by Navy SEALs to stay calm under pressure.

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
• Repeat for 5 minutes.

Try it with Open: Box Breath w/ Mel M (9min)

2. 4-7-8 Breathing

Ideal for falling asleep.

• Inhale through your nose for 4 seconds
• Hold for 7 seconds
• Exhale through your mouth for 8 seconds
• Repeat for 3–8 cycles.

Try it with Open: 4-7-8 Sleep Well w/ Lihi B (10min)

3. Alternate Nostril Breathing

Great for balance and focus.

• Close one nostril and inhale
• Close both nostrils and hold
• Exhale through the other nostril
• Repeat the cycle for 5–10 rounds

Try it with Open: Alternate Nostril Breath w/ Ally M (5min)

Benefits of Breathwork

Breathwork offers a wide range of physical and emotional benefits. While the experience can vary by person, the positive effects are well-documented.

Physical Benefits

• Reduced blood pressure
• Improved posture
• Enhanced oxygen flow
• Boosted immune response

Emotional & Mental Benefits

1. Reduces Stress

Focusing on your breath anchors you to the present, reducing anxiety and calming the mind.

2. Regulates Fight-or-Flight Response

Breathwork helps shift your body from a state of stress to a state of calm, enabling clearer thinking and more informed decision-making.

3. Increases Self-Awareness

By tuning into your breath, you develop deeper awareness of your thoughts, emotions, and behaviors.

4. Restores Emotional Balance

Breathwork clears mental clutter and can help you feel more grounded, especially during times of transition or stress.

5. Helps Process Emotions

Intentional breathing facilitates emotional release and makes it easier to navigate difficult emotions.

5 Breathwork Practices To Try Today

Here are five great options to get started:

Energizing Breath W/ Ally M (6min)

4:8 Calm W/ Ally M (6min)

Box Breath W/ Mell M (9min)

Circular Energy W/ Lihi B (9min)

4:8 Release W/ George R (9min)

Final Thoughts

What is breathwork? It’s a centuries-old practice with modern relevance. From stress relief and better sleep to emotional clarity and deeper self-awareness, breathwork is a powerful and accessible tool for personal transformation.