Published 02 June 2026
Health and wellness culture has grown significantly in recent years, thanks to greater awareness of mental health and stress management, along with easier access to helpful tools.
What might surprise you is that some of today’s most popular practices, like mindfulness and breathwork, have actually been around for thousands of years. They’ve long been used to help connect the body, mind and spirit.
What is breathwork and why practice it?
Breathwork is all about changing how you breathe on purpose to help influence how you feel, both physically and mentally. What makes it so powerful is that breathing is something your body does automatically, but it’s also something you can control. That means it’s one of the simplest ways to help bring your body and mind back into balance.
You might use breathwork to:
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Manage stress and anxiety
When you slow your breathing, it helps shift your body out of “fight or flight” mode and into a more relaxed state.
This happens by activating your parasympathetic nervous system, the part of your body responsible for rest and recovery. It can also improve heart rate variability, which is linked to better stress resilience and emotional regulation.
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Settle your nervous system
Your breath plays a direct role in how your body responds to stress.
Slow, steady breathing can stimulate the vagus nerve, a key connection between your brain and body. This helps lower your heart rate and blood pressure, sending signals that it’s safe to relax.
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Support mindfulness or meditation
Focusing on your breath helps bring your attention back to the present moment.
It can reduce your body’s stress response while supporting parts of the brain involved in focus and emotional regulation, making it easier to feel calm and grounded.
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Improve your mood and emotional balance
Your breathing is closely linked to how you feel.
By slowing your breath, you can influence areas of the brain involved in emotion, helping to reduce reactivity and support a more balanced, steady mood over time.
There’s also growing evidence that breathwork can help with things like focus, concentration and self-awareness.
Why breathwork matters
Life throws us curveballs day in and day out that can make us feel stressed, overwhelmed, burnt out and run down. That’s where breathwork can help. It’s simple, low cost, and something you can do just about anywhere, making it a practical tool to support your wellbeing day to day.
Beginner’s guide to practicing breathwork
The good news is breathwork doesn’t need to be complicated. Here’s a simple 5-minute routine you can try at home, at work, or even between tasks.
As you go, keep your breathing slow, relaxed and comfortable, not forced. If anything doesn’t feel right, pause and come back to your normal breathing.
Step 1
0–1 minute: Get comfortable
- Sit comfortably or lie down, letting your shoulders and jaw relax.
- Place one hand on your chest, and the other on your stomach.
- Let your breathing become natural, to help you feel calm and grounded before you start.
Step 2
1–3 minutes: Slow belly breathing (diaphragmatic breathing)
- Breathe in slowly through your nose, letting your stomach rise (not your chest) with each inhale.
- Breathe out gently through your mouth, letting your stomach fall without forcing or gasping.
- Repeat to activate relaxation and improve breathing efficiency.
Step 3
3–4 minutes: Add 4-second rhythm
- Breathe in for 4 seconds.
- Breathe out for 4 seconds.
- Repeat slowly, making the exhale longer if required.
Step 4
4–5 minutes: Try box breathing, to calm the nervous system and improve focus
- Inhale for 4 seconds.
- Hold for 4 seconds.
- Exhale for 4 seconds.
- Hold for 4 seconds.
- Repeat slowly.
Other breathwork techniques to try
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4-7-8 breathing
Benefits: Helps reduce stress and anxiety by triggering your body’s relaxation response.
How to do it: Breathe in for 4 seconds, hold for 7 seconds, then breathe out for 8 seconds. Repeat.
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Coherent breathing
Benefits: Encourages a steady breathing rhythm that supports relaxation and benefits your cardiovascular system.
How to do it: Breathe in for 6 seconds, then out for 6 seconds, keeping it smooth and even.
Alternative ways of practicing breathwork
There are also plenty of other ways you can build breathwork into your daily routine:
- Follow a guided meditation - there are thousands available on Spotify or you can find expert-led meditations and tools on mental health apps such as Headspace (paid subscription).
- Participate in a yoga class.
- Use a breathing or mindfulness app – try Smiling Mind, Breathwrk or Calm.
- Practice during a walk or while stretching.
It’s not about getting it right, it’s about getting started. Even a few slow, steady breaths can help you feel more in control. Give it a go and see how it feels for you, or check out some other helpful tips below:
This information is general in nature and isn’t intended to replace professional health advice. For support tailored to you, it’s always best to speak with a qualified medical or health professional.
