A Semi-Serious Guide to 16 Best Breathing Techniques

Breathing. Imagine taking some 20,000 breaths each day (that’s 7.5 million breaths each year) since birth and still being told you not quite nailing it.

Scientists, yogis, and that suspiciously calm person in your office have all discovered what the rest of us have been slow to realise: controlled breathing can transform ordinary respiration into powerful tools for stress relief, focus, and wellbeing.

So buckle up as we take “just breathe” to unnecessarily complicated new heights—because if we’re going to spend our entire lives breathing, we might as well do it properly. Or at least interestingly.

Here are 16 breathing techniques that will have you gasping (in a good way):

1. Box Breathing (aka 4-4-4-4 Breathing): For Those Who Need Extra Symmetry

Box breathing, also known as square or 4-4-4-4 breathing, is a straightforward deep breathing technique renowned for promoting calmness and mental clarity. Research by Magnon et al. (2021) demonstrated that five minutes of slow, deep breathing can reduce both subjective anxiety and physiological stress.​​​​​​​​​​​​​​​​ A separate study by Andas et al. (2023) found box breathing effective in improving both sleep and overall quality of life older individuals.

How to do it properly:

1. Sit with your back supported, feet flat on the floor.
2. Inhale through your nose for 4 seconds.
3. Hold your breath for 4 seconds.
4. Exhale through your mouth for 4 seconds.
5. Hold your breath (lungs empty) for 4 seconds.
6. Repeat 4 times (because why not keep the pattern going?).

Why it works: This technique forces your mind to focus on counting and breathing rather than whatever catastrophic scenario you’ve been imagining about tomorrow’s presentation. The symmetrical pattern creates a sense of balance and steadiness that even your meditation app would envy.

Recommended application: Navy SEALs use this technique in high-stress combat situations, while you can use it before asking for a pay rise or when your in-laws announce their extended stay. (Same level of stress, different uniforms.)

Numerological note: Some practitioners report feeling a special affinity with the number 4 after regular practice. Others just appreciate having something simple enough to remember during stressful moments.

2. 4-7-8 Breathing: Counting Sheep Was Too Complicated Anyway

Developed by Dr. Andrew Weil, this technique is a powerful way to activate our body’s relaxation response. Tsai et al. (2014) found slow, rhythmic breathing to improve sleep quality—just 20 minutes of practice helps people fall asleep faster, wake up less during the night, and spend less time awakening when they do.

We all assume that carbon dioxide (CO2) is a waste gas, but studies have proven that our body needs a balance of CO2 and oxygen to operate efficiently—without proper levels of CO2, oxygen has a hard time providing energy to our cells (Henderson, 1925). The breath retention phase in 4-7-8 breathing gradually increases our CO2 tolerance, helping restore the optimal gas balance our bodies naturally require.

How to do it properly:

1. Place the tip of your tongue against the ridge behind your upper front teeth.
2. Exhale completely through your mouth while pursing your lips, making a whoosh sound.
3. Close your mouth and inhale quietly through your nose for 4 seconds.
4. Hold your breath for 7 seconds (just when 4 seconds feels unbearable, keep going).
5. Exhale completely through your mouth (whoosh) for 8 seconds.
6. Repeat three more times.

Why it works: The extended exhale forces your heart rate to slow, engaging your parasympathetic nervous system—that’s the “rest and digest” one, not the “fight or flight” one that’s been running your life.

Recommended application: Perfect for insomnia, unless you’re the type who gets anxious about whether you’re holding your breath for exactly 7 seconds, in which case you’ve created an entirely new problem. (Fortunately, there’s a breathing technique for that too.)

Fun fact: While practicing this at work, 68% of colleagues will assume you’re either quietly malfunctioning or having some sort of respiratory crisis. The remaining 32% will send a meeting invite while you’re mid-breath.

3. Diaphragmatic Breathing: Belly Expansion Without the Pizza

Also known as belly breathing, this technique encourages full respiratory gas exchange—a beneficial swap of fresh oxygen entering the lungs for outgoing carbon dioxide—and naturally slows the heartbeat and stabilises blood pressure. According to Harvard Health Publishing, diaphragmatic breathing can help people with chronic obstructive pulmonary disease (COPD) strengthen their diaphragm, which in turn reduces their effort and energy needed to breathe.

How to do it properly:

1. Lie down or sit comfortably.
2. Place one hand on your chest and the other on your stomach.
3. Breathe in deeply through your nose, feeling your stomach rise while your chest remains relatively still.
4. Exhale slowly through pursed lips, feeling your stomach fall.
5. Repeat 5-10 times.

Why it works: Most of us breathe shallowly into our chests, especially when stressed. This technique forces you to use your diaphragm properly, increasing lung capacity and oxygen intake while massaging your internal organs—like a free internal spa treatment.

Recommended application: Excellent for public speaking preparation, though practicing right before your speech may give the impression you’re having digestive issues rather than calming nerves. Timing is everything.

Expert note: “So the diaphragm lowers, you’re allowing more air into your lungs and your body immediately switches to a relaxed state.”—Dr. James Nestor, author of “Breath: The New Science of a Lost Art” (who has probably never felt self-conscious about his stomach expanding in public).

4. Alternate Nostril Breathing: Because Nose Impartiality Matters

This yogic breathing technique (also known as Nadi Shodhana) has been practiced for centuries and has recently gained scientific backing. Research by Naik et al. (2018) demonstrated that practicing Alternate Nostril Breathing decreased cortisol levels, contributing to enhanced feelings of well-being, reduced anxiety, and increased tolerance to stress. Additionally, Ghiya and Lee (2012) found that long-term ANB practice strengthens autonomic heart regulation by boosting parasympathetic modulation.

How to do it properly:

1. Sit comfortably with your left hand on your left knee.
2. Use your right thumb to close your right nostril.
3. Inhale deeply through your left nostril.
4. Close your left nostril with your ring finger.
5. Release your thumb and exhale through your right nostril.
6. Inhale through your right nostril.
7. Close it, release your left nostril, and exhale left.
8. That’s one cycle; repeat 5-10 times.

Why it works: According to yogic tradition, this balances the left and right hemispheres of your brain. According to science, it regulates your autonomic nervous system and decreases stress levels. Either way, you’ll look properly committed to your wellness journey.

Recommended application: Perfect for waiting rooms, traffic jams, or before important meetings, though not recommended during job interviews or first dates—explaining why you’re fondling your nostrils can be awkward at best.

Social observation: 100% of people look slightly ridiculous while doing this. 0% of people who experience the benefits care about this fact.

5. Lion’s Pose (Simhasana): The Facial Exercise You Didn’t Ask For

Simhasana, derived from the Sanskrit words Simha (lion) and Asana (posture), is commonly known as Lion’s Pose in Western practice. Research suggests this technique promotes mental tranquility while alleviating emotional and psychological symptoms associated with thyroid disorders (Pawar et al., 2023). Regular practice has been shown to reduce stress, anxiety, and anger, potentially enhancing thyroid function and metabolic processes.

How to do it properly:

1. Sit down on your knees in Vajrasana position (see photo).
2. Lean forward, place palms between your knees on the floor with fingers facing back towards you.
3. Open your eyes and focus your gaze on the centre of your brows.
4. Keep your mouth closed and inhale deeply through your nose while relaxing your body.
5. Exhale through your mouth—open your mouth wide, stick out your tongue toward your chin.
6. Make sure you exhale forcefully with a powerful and clear “haaa” sound.
7. Close your mouth and inhale again through the nose.
8. Try to maintain the pose for 30 seconds or more.
9. Repeat 2-3 times, perhaps when no one’s watching.

Why it works: The forceful exhalation releases tension in your face, neck, and chest while activating your vagus nerve. The ridiculous facial expression apparently helps too, though scientists are suspiciously quiet about this aspect.

Recommended application: Excellent for singers, public speakers, and anyone who enjoys terrifying unsuspecting family members. Also surprisingly effective for temporarily scaring away door-to-door salespeople.

Cultural note: In ancient times, yogis practiced this to demonstrate fearlessness. Today, it demonstrates your willingness to sacrifice dignity for wellbeing—equally brave in modern society.

6. Humming Bee Breath: Because You’ve Always Wanted to Be Both Zen and Annoying

Bhramari Pranayama (Humming Bee Breath)—combining the Sanskrit words, Prana(vital force) and Yama (control)—is an ancient technique said to harmonise the vital energy flows that govern bodily functions.

Regular practice reduces respiratory effort and enhances cardiovascular functions while promoting parasympathetic dominance (increased vagal tone) in the autonomic nervous system (Kuppusamy et al., 2018). This physiological rebalancing helps buffer the body against stress impacts across multiple systems, thereby improving holistic wellness. The characteristic humming vibration shares functional similarities with mantra meditation practices, offering physical and mental benefits.​​​​​​​​​​​​​​​​

How to do it properly:

1. Find a comfortable position and close your eyes.
2. Relax your breathing and consciously release any tension in your body.
3. Place your index fingers on the cartilage between your ears and cheeks (and not plugging your fingers into your ears).
4. Take in a deep breath through your nose.
5. Now slowly exhale. As you breathe out, gently press onto your cartilage while making a firm humming sound like a bee.
6. Focus on the vibration the humming creates.
7. Repeat 6-8 times.

Why it works: The humming creates an acoustic vibration that stimulates your respiratory and autonomic nervous system. The gentle pressure on the ears helps block out external stimuli, turning your attention inward—like noise-cancelling headphones, but free.

Recommended application: Excellent for managing anxiety, though practicing on public transport may result in concerned glances or someone calling emergency services. Also remarkably effective for clearing the seat next to you on crowded buses.

Overheard testimony: “I was skeptical until I tried it. Now I’m banned from three libraries and my office meditation room. Apparently ‘therapeutic humming’ and ‘disruptive behaviour’ are the same thing to the unenlightened.”—Anonymous buzzer with newfound social powers.

7. Pursed Lip Breathing: For When You’re Trying Not to Tell Someone Off

Pulmonologists recommend pursed lip breathing for COPD and asthma patients. This technique enhances oxygen saturation, slows breathing rate, and reduces respiratory effort while giving individuals greater control over their breathing (Nguyen & Duong, 2025). This promotes relaxation and alleviates distress. See the American Lung Association’s video demonstration here.​​​​​​​​​​​​​​​​

How to do it properly:

1. Sit down in a chair and relax your neck and shoulders.
2. Inhale slowly through your nose for 2 counts, making sure to keep your mouth closed.
3. Purse your lips as if you’re about to whistle or blow out a candle.
4. Exhale (all of the air in your lungs) slowly and gently through pursed lips for 4 counts.
5. Repeat 4-5 times.

*Note for those experiencing shortness of breath: Continue this technique until your breathing returns to normal. For best results, practice regularly even when not experiencing symptoms.​​​​​​​​​​​​​​​​

Why it works: The back pressure created by pursed lips helps maintain open airways longer, preventing air trapping and reducing shortness of breath. It also gives you something to focus on besides whatever is making your blood pressure rise.

Recommended application: Excellent for catching your breath after chasing the bus, post-workout recovery, and those awkward moments after squeezing into your “special occasion” dress that’s clearly shrunk since last season (not the other way around, obviously).

Maybe, just maybe: This technique was initially discovered when someone preparing to tell their boss exactly what they thought suddenly remembered they needed their job.

8. Coherent Breathing: The Five-Breath Plan for Respiratory Efficiency

Developed by life scientist Stephen Elliott, author of The New Science of Breath, coherent breathing involves maintaining a rate of about five breaths per minute. A study by Streeter et al. (2017) demonstrated that this technique, when combined with Iyengar yoga, effectively alleviate symptoms in patients with major depressive disorder.​​​​​​​​​​​​​​​​

How to do it properly:

1. Sit or lie comfortably.
2. Breathe in through your nose for a count of 6 seconds*.
3. Exhale through your nose for a count of 6 seconds*.
4. Breathing should be smooth and rhythmic.
5. Continue for 5-10 minutes.

*You may also begin with 4-second intervals, gradually extending to 6 seconds as your comfort increases.​​​​​​​​​​​​​​​​

Why it works: This deep and slow pace of breathing synchronizes your heart rate, blood pressure, and respiratory rhythms—basically getting all your vital systems to play nicely together instead of competing for dominance.

Recommended application: Perfect for daily integration into commutes or walks, though timing yourself without looking at a clock takes practice. Counting “one-Mississippi, two-Mississippi” works until you start wondering whether “one-hippopotamus” or “one-chimpanzee” is more time-accurate.

Enthusiast’s insight: Many who practice coherent breathing regularly report a distinctive state between alertness and relaxation—often described as “meditative clarity.” Achieving this balance at inappropriate moments like during important and complicated work may explain why some enthusiasts have mysteriously missing presentation slides that were “definitely prepared last night”.​​​​​​​​​​​​​​​​

9. Progressive Relaxation Breathing: Full-Body Massage Therapy Without the Essential Oil Upsell

Combining breathing with progressive muscle relaxation, this technique alleviates stress and exhibits a positive influence on anxiety and depression as demonstrated in numerous studies (Toussaint et al., 2021; Manansingh et al., 2019; Zargarzadeh and Shirazi, 2014).

How to do it properly:

1. Lie down comfortably.
2. Inhale deeply while tensing a specific muscle group (start with feet).
3. Hold the breath and tension for 3-5 seconds.
4. Exhale completely while releasing the tension.
5. Move progressively up the body to each muscle group.
6. End with facial muscles, making your most terrifying grimace before releasing.

Why it works: The contrast between tension and relaxation helps your body recognize and release unconscious muscle holding patterns. The focused breathing deepens the relaxation response.

Recommended application: Excellent for insomnia, anxiety, and those moments when you realize you’ve been clenching your jaw for three hours straight while answering emails.

Warning label: Side effects may include unintentional napping, drooling, and the distinct feeling that your body has melted into the floor—none of which are medically concerning but may surprise unprepared individuals.

10. Kapalbhati Pranayama: The Respiratory Equivalent of HIIT Training

This “skull-shining breath” is a yogic cleansing technique involving forceful exhalations. Research shows it increases oxygen saturation, reduces abdominal fat and may help manage weight (Malhotra et al., 2022; Bal, 2015).

How to do it properly:

1. Sit comfortably with a straight spine.
2. Take a deep breath in a rhythmic and medium pace.
3. Contract your abdominal muscles and pull your belly inwards to force a quick, powerful exhale through the nose.
4. Allow your inhale to happen passively as the abdomen relaxes.
5. Repeat 20 times (one round), then breathe normally for 30 seconds.
6. Complete 3 rounds.

Why it works: The rapid, forceful exhalations stimulate the abdominal organs, boost circulation, and invigorate the nervous system—think of it as spring cleaning for your abdominal and pulmonary systems.

Recommended application: Excellent morning practice to increase energy, though perhaps not recommended immediately after a large meal unless you enjoy interesting digestive experiences.

Disclosure: First-time practitioners may feel like they’re hyperventilating or impersonating a steam engine. This is normal and will earn you strange looks from pets and family members alike.

11. 2-to-1 Breathing: Mathematical Respiration for the Win

This pranayama technique, which involves quiet, nasal, diaphragmatic exhaling for twice as long as inhaling, has been shown in research published by Adhana et al. (2013) to effectively manage hypertension while participants in a separate study reported increased relaxation, stress reduction and mindfulness (Van Diest et al., 2014).

How to do it properly:

1. Sit comfortably with good posture.
2. Inhale through your nose for a count of 4.
3. Exhale through your nose for a count of 8.
4. No holding or straining.
5. Continue for 5 minutes.

Why it works: Extended exhalation activates the parasympathetic nervous system more strongly than standard breathing, creating a powerful relaxation response. It’s like pressing the body’s chill-out button.

Recommended application: Perfect for pre-bedtime relaxation, pre-meeting centering, or whenever someone says, “We need to talk”. A discreet way to regulate your nervous system without anyone noticing.

Mathematical insight: If your mind wanders to calculating the exact 2:1 ratio and whether you’re achieving it perfectly, you’ve missed the point entirely. Congratulations, you’ve found another way to experience anxiety.

12. Sitali Breath: The Yogic Air Conditioner

In Sitali Pranayama (also called the “cooling breath”), inhalation is done through the mouth while rolling the tongue—the technique is said to reduce body temperature and provides a cooling and calming effect on the nervous system (Dhaniwala et al., 2020).

How to do it properly:

1. Sit comfortably with good posture.
2. Curl the sides of your tongue to form a semi-tabular shape; or if you can’t (it’s genetic) purse your lips instead.
3. Inhale slowly through your curled tongue (it’s like sipping air through a straw) or pursed lips.
4. Close your mouth and exhale slowly through your nose.
5. Repeat 5-10 times.

Why it works: The air passing over your tongue (or through pursed lips) creates a cooling effect similar to blowing on hot soup, which lowers your core temperature and calms your nervous system.

Recommended application: Brilliant during hot flashes, summer heat waves, or when someone sends you a passive-aggressive email that makes your blood boil.

Genetic fun fact: About 20-30% of the population cannot curl their tongue due to genetics. If you’re among them, don’t worry—pursed lips work nearly as well, and you’re spared from looking like you’re catching flies.

13. Zen Tanden Breathing: Your Body’s Natural Power Center

The Kasoku method—one of twelve Zen breathing techniques—focuses on the Tanden (located two inches below the navel), which Japanese tradition identifies as the body’s energy center. This meditative breathing activates the prefrontal cortex while suppressing right prefrontal activity, effectively counteracting stress, reducing risks of panic attacks, depression, and headaches, while promoting deeper, more peaceful sleep (Tobe and Saito, 2020).​​​​​​​​​​​​​​​​

How to do it properly:

1. Sit comfortably with a straight back in a quiet space.
2. Still your body and let go of your thoughts.
3. Focus attention on your Tanden (two inches below navel).
4. Place hand(s) on this lower abdominal area.
5. Inhale slowly and deeply through your nose, directing the breath to your Tanden.
6. Feel your Tanden expand and your hands gently rise with each inhalation.​​​​​​​​​​​​​​​​
7. Exhale slowly through your nose or slightly parted lips.
8. Continue for 5-10 minutes.

Why it works: By bringing awareness on the body’s physical center of gravity, tanden breathing creates both physiological and psychological stability. The technique activates the parasympathetic nervous system while training attention—making you calm and focused.

Recommended application: Perfect for pre-meeting centering, creative problem-solving, or whenever you need to make important decisions without emotional interference. Also excellent for martial artists, public speakers, or anyone who regularly thinks “where did my focus go?”

Overheard at a retreat: “Since discovering tanden breathing, I’ve actually remembered my online passwords and stopped calling my children by the dog’s name. Everyone thinks I’ve had a brain upgrade, but it’s just my newfound abdominal awareness.”—Anonymous.

14. Wim Hof Breathing: The Respiratory Method That Makes Ice Baths Seem Reasonable

Developed by Dutch extreme athlete Wim “The Iceman” Hof, this technique combines deep breathing, breath retention, and controlled exhalation to relieve tension, and activate the autonomic nervous system. Unlike relaxation-based methods, research by Kettelhut et al. (2023) postulates it induces arousal through hyperventilation and hypoxia from breath retention, stimulating the sympathetic nervous system by increasing catecholamine levels.​​​​​​​​​​​​​​​​

How to do it properly:

1. Find a comfortable position with your eyes closed and your mind free.
2. Inhale deeply through your nose or mouth, expanding your belly.
3. When your lungs are filled, exhale gently through your mouth.
4. Repeat for 30 consecutive breaths.
5. After the final exhale, hold your breath for as long as possible (retention phase).
6. Take one deep inhale, fully expanding your belly, and hold for 15 seconds. Release breath (recovery phase) to complete one cycle.
7. Repeat for 3-4 cycles.

Why it works: This method exploits your body’s emergency response mechanisms in a controlled setting, converting what would normally be stress signals into performance enhancers—like sending your biology to boot camp.

Recommended application: Beneficial for pre-workout activation, stress resilience training, and developing mental fortitude. Morning practice recommended; unless explaining to colleagues why you’re hyperventilating appeals to you.

Practical tip: Perfect for building cold shower tolerance—start with the breathing, and suddenly ice-cold water feels like an invigorating challenge rather than morning torture.​​​​​​​​​​​​​​​​

15. Extended Exhale: The Sophisticated Sigh

Extended exhale breathing, like all prolonged exhalation techniques, has been shown to improve mood, reduce anxiety, and decrease physiological arousal markers including respiratory rate, heart rate, and heart rate variability​​​​​​​​​​​ (Balban et al., 2023; Komori, 2018).

How to do it properly:

1. Inhale normally through your nose for 3-4 seconds.
2. Exhale slowly through your mouth with a soft “whoosh” for 6-8 seconds.
3. Empty your lungs completely.
4. Repeat 10 times.

Why it works: The extended exhale activates the vagus nerve more effectively than balanced breathing, triggering a stronger parasympathetic response that signals your brain that danger has passed, reducing anxiety quickly.​​​​​​​​​​​​​​​​

Recommended application: Perfect for moments of acute stress, pre-presentation jitters, or when you discover your camera was on during that “camera-off” meeting comment.

Sighing vindicated: Turns out those dramatic exhalations you’ve been judged for are actually your nervous system’s sophisticated self-regulation technique.​​​​​​​​​​​​​​​​

16. Breath Counting: Meditation for People Who Can’t Meditate

Research published in Frontiers in Psychology (Levinson et al., 2014) validates breath counting as an effective mindfulness technique that enhances meta-awareness while reducing mind wandering. This deceptively simple practice cultivates present-moment awareness through focused attention, with studies showing significant mood improvement even in novice practitioners.

How to do it properly:

1. Sit comfortably, eyes closed.
2. Breathe naturally.
3. Count exhales: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
4. Restart count from 1 when you’ve reached 10, or whenever you lose count.
5. Practise for 5-10 minutes.

Why it works: It’s simple arithmetic meets mindfulness. The counting gives your wandering mind a concrete anchor while naturally drawing attention to your breath.​​​​​​​​​​​​​​​​

Recommended application: Excellent for building concentration, falling asleep, or passing time in boring meetings.

Honest warning: You’ll lose count. Frequently. Your counting sequence will be hijacked by urgent thoughts like “Did I reply to that email?” or life’s burning questions such as why cereal boxes never seem to close properly.

Just the Tip of the Respiratory Iceberg

Writing about these techniques has left me out of breath, yet we’ve only scratched the surface of conscious breathing methods—there are countless more waiting to be explored by the adventurous breather. Whether you’re seeking stress relief, better sleep, or simply a moment of calm in your chaotic day, there’s a breathing technique tailored to your needs—or perhaps, you could invent one.

So take a deep breath (using whichever technique appeals to you) and experience the surprisingly complex world of inhaling and exhaling. Your lungs have been patiently waiting all these years.

Important Note: While this article contains scholarly information, please consult healthcare professionals before using breathing techniques to address specific health conditions. This is especially true if you have respiratory issues, cardiovascular problems, or if you find yourself turning blue—that’s generally frowned upon by medical professionals.

References:

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