3 Breathwork Exercises I Use to Increase My Focus, Energy, and Relaxation
Breathwork is so easy to learn. Everybody should have a few exercises in their toolbox.
Breathwork is a way to use our breath to influence moods and energy levels.
I’ve tried many breathwork exercises, but I found the ones below to be the most valuable.
I only need 5 minutes a day to see results from breathwork.
Here are 3 breathwork exercises that help me in different situations.
Focus: Box Breathing
Famously done by navy seals, box breathing helps me stabilize my breath and focus on what’s in front of me.
Steps:
Breathe in for 4 seconds
Hold my breath for 4 seconds
Breath out for 4 seconds
Hold my breath for 4 seconds
It’s called box breathing because we can use the image of a box to guide our breathing.
This is my go-to breathwork method.
It can be done anytime to help me be more mindful and focused.
Energy: Wim Hof Method
Wim Hof, AKA the Iceman, developed a unique method that helped him function under extreme conditions.
He broke superhuman world records using this method, but people all around the world use it to increase their energy levels and improve their immune system.
Before you try it, be careful. The first few times I did it I got dizzy and almost fainted.
Steps:
Inhale deeply and exhale fully.
Repeat step one 30 times.
Fully exhale & hold your breath for 1 minute.
Fully inhale & hold for 15 seconds.
Repeat this cycle 3 times.
Use this video for an easier version to follow:
I do this exercise every morning, and I get so energized it feels like a drug.
Relaxation: The 4-7-8 Method
I use this method to calm down after experiencing a stressful situation or any time I’m trying to relax.
An important principle in breathing is the longer the exhale, the greater the relaxation. That is what we do here.
Steps:
Breathe in for 4 seconds
Hold your breath for 7 seconds.
Breath out for 8 seconds
Doing this a few times is a total game-changer.
Bonus: Andrew Huberman Breathing Technique
Not really an exercise but a cool trick I learned from Andrew Huberman.
A scientific way to quickly relax is:
Taking a deep breath.
Trying to inhale again as much as you can.
Long exhale.