Breathwork for Beginners: 4 Easy Techniques with Big Benefits

Breathing is something we all do — without thinking. But what if you could breathe with purpose and use it as a tool to feel better, manage pain, reduce stress and increase your energy?

That’s exactly what breathwork is all about.

Breathwork involves conscious breathing techniques that influence your nervous system, calm your mind and support your physical and emotional well-being. It’s simple, free, and available to you any time.

 

What is breathwork?

Breathwork refers to a wide range of controlled breathing practices that support healing and mental clarity. Each breathwork style has its own rhythm and focus, but all involve intentional, deep breathing to shift your body into a more balanced state.

Some techniques are energising, while others are calming. Many people find that breathwork helps them feel grounded, centred and more aware of their body and emotions.

When practised regularly, breathwork can become a powerful wellness tool for improving both mental and physical health.

Proven Benefits of Breathwork

The benefits of breathwork are well-documented and growing in scientific interest. Studies suggest that breathing exercises may positively influence the nervous system, immune function, emotional balance and pain response.

Here are some of the potential health benefits of regular breathwork:

• Reduces stress and anxiety quickly
• Helps process emotional trauma and pain
• Lowers blood pressure and supports heart health
• Eases symptoms of depression and PTSD
• Strengthens the immune system
• Improves focus and clarity
• Supports addiction recovery and emotional regulation
• Boosts confidence and self-esteem
• Improves relationships through self-awareness
• Helps manage chronic pain and physical discomfort
• Encourages positive thinking and emotional resilience

Many people report feeling lighter, calmer and more in control after just one session.

👉 Studies (1) (2) (3) (4) (5) (6) 👨⚕️

👉 Related Article: How Positive Thinking Can Change Your Life

 

Is breathwork safe for everyone?

For most people, breathwork is safe, gentle and easy to learn. However, some techniques can be intense and may cause tingling, dizziness or light-headedness — especially those involving rapid or deep breathing.

If you’re just starting out, stick with simple techniques and take it slow. If you have health conditions like asthma, COPD, arrhythmia, or other lung or heart issues, speak with your doctor before practising breathwork.

 

Breathwork for Beginners: 3 Techniques to Try at Home

You don’t need any special tools or equipment to start. Just find a quiet space, sit or lie down in a comfortable position, and allow yourself a few minutes to slow down and breathe with intention.

 

1. Diaphragmatic Breathing (Belly Breathing)

This is the most natural and calming breathwork practice.

How to do it:

• Sit or lie comfortably. Place one hand on your belly.
• Inhale slowly through your nose. Feel your belly rise.
• Exhale gently through your mouth. Feel your belly fall.
• Repeat for 2–5 minutes.

Benefits: Reduces stress and anxiety, improves lung function, relaxes the body and mind.

 

2. Box Breathing (Square Breathing)

Used by athletes and first responders to stay calm and focused.

How to do it:

• Inhale through your nose for 4 seconds
• Hold for 4 seconds
• Exhale through your mouth for 4 seconds
• Hold again for 4 seconds
• Repeat for 4–5 minutes

Top tip: Increase to 6–6–6–6 as you build confidence.

Benefits: It balances the nervous system, improves focus, eases tension, and boosts clarity.

 

3. Alternate Nostril Breathing (Nadi Shodhana)

A yoga-based breathwork practice that calms and balances.

How to do it:

• Use your thumb to close your right nostril
• Inhale through the left nostril
• Close the left nostril with your ring finger
• Exhale through the right nostril
• Inhale through the right
• Close and exhale through the left
• Repeat for 2–5 minutes

Benefits: Clears the mind, supports energy balance, reduces anxiety and improves focus.

 

Bonus Technique: 4-7-8 Breathing

Perfect before bed or during stressful moments.

How to do it:

• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale slowly for 8 seconds
• Repeat 4+ times

Benefits: Slows the heart rate, improves sleep, and eases nervous tension.

Does Breathwork Help with Inflammation?

Yes — breathwork may help reduce inflammation in several ways:

• Lowers stress which reduces inflammation-related hormones
• Improves oxygen flow to support healing and cell repair
• Boosts circulation to carry away toxins and support immune health
• Activates the relaxation response to calm the body’s stress signals

Breathwork works best when combined with a healthy lifestyle, calming herbs, and plenty of rest.

 

Why breathwork matters now more than ever

Many of us live in a constant state of low-grade stress — rushing, scrolling, and always “on.” Breathwork invites us to pause. It gives your body and mind space to heal and reset. It’s simple, free, and effective.

While breathwork has become more popular recently, it’s not new. Breath-based practices have been part of traditional healing systems like yoga, Ayurveda and Chinese medicine for thousands of years.

Final thoughts on breathwork

Breathwork is real. It’s more than just deep breathing — it’s a way to reconnect with your body, reduce stress, and feel better naturally.

Whether you’re trying to manage anxiety, improve sleep, reduce pain or simply find moments of peace in your day, breathwork offers a gentle but powerful solution.

At Empathy Herbal, we believe small daily practices lead to big changes. Pair your breathwork routine with grounding teas, soothing herbs or a quiet moment in nature — and begin to notice the difference.