What if the secret to serenity was right under your nose? We’re putting a spotlight on the science behind breathwork, and revealing the different types of breathing exercises that could support you

“The simple things are also the most extraordinary things, and only the wise can see them.” Novelist Paulo Coelho put it beautifully with these words, and it’s a sentiment that couldn’t ring more true than with our breath.

It’s something we do around 17 to 20 times a minute – or 20,000 times a day – and yet, we hardly ever think about it. Of course, we know that we need to breathe to stay alive, but most of us aren’t always conscious of how we’re breathing, and the impact it has on our physiology.

From mouth taping to moon piercing breath, a new breathing trend emerges on my social feed almost every week, and many of them are certainly worth exploring. But, what is breathwork exactly, and is it something we should all be practising for better health?

What is breathwork?

As a hypnotherapist and meditation teacher, I explain breathwork as the simple process of taking control of our breath to feel better. And, it’s easy to forget that in a world of wellness hacks, feeling better is often less intricate, and certainly more intuitive, than it first seems.

Long, deep belly breaths can sometimes be enough to pull us back into our body, where the stillness of the here and now feels enough. By focusing on the moment, we can set distractions aside, and tune out the chaos of the everyday world. That’s certainly how it feels for me, anyway. But what does science say?

The research behind it

Picture this: it’s Monday morning, your to-do list is huge, and you’re already thinking about how long this week is going to feel. Without realising, you may start to hold your breath, or take shorter breaths, telling your body that it’s in danger, even if it isn’t in a literal sense.

When we breathe in this way, our cells can’t work as efficiently, and, over time, this can affect our entire body, including the brain, blood, and immune system. According to an analysis published in Neuroscience & Biobehavioral Reviews, even small and short-term drops in blood oxygen levels can lead to reduced cognitive performance and memory recall. Additionally, a 2022 study, published in Frontiers in Psychology, noted that faster, shallower breathing was associated with impaired fine motor and task performance.

In contrast, slower breathing had beneficial effects, such as increased calmness, but that’s not all. Participants in a previous 2017 study, also published in Frontiers in Psychology, showed lower levels of cortisol (the stress hormone) after diaphragmatic breathing training (also known as belly breathing).

Types of breathing exercises

So, we know that holding our breath can hold us back, but let’s take a closer look at the various beneficial breathing practices you can try, depending on your goal.

3-4-5

To reduce stress and induce calm:

If you want to feel calmer, try the 3-4-5 breath, as championed by doctor and author Dr Rangan Chatterjee. Simply breathe in through your nose for three counts, hold for four counts, and breathe out through your nose for five counts.

When our exhale is longer than our inhale, the vagus nerve, which is a key part of the parasympathetic nervous system, is activated. This ‘rest-and-digest’ part of our nervous system counteracts the effects of stress, helping us feel more relaxed.

As the fight-or-flight stress response turns off, the 3-4-5 breath is a great practice to try at bedtime to support better sleep, helping us switch off at the end of a hard day.

Box breathing

To improve mood and address overwhelm:

The ever-popular choice of box breathing, which, according to a study published in Cell Reports Medicine, improves mood levels, is an easy one to start with.

Breathe in through your nose for four counts, gently hold the breath for four, exhale through your nose for four, and then hold your breath for the same number of counts before starting the cycle over again.

The equal aspect of this slow, controlled nasal breathing practice helps reduce mental chatter and create a sense of balance. You can use this at any time of day, but I mostly love it when I need to break away from my computer screen or when things get too much.

Breath of fire

To improve focus and clear your mind:

One of my favourites, that I learnt in my yoga class, is the Breath of Fire (or Kapalabhati), which involves inhaling softly, and exhaling forcefully through the nose, while contracting the abdominal muscles, as a way to clear the mind.

A study, published in the Journal of Clinical and Diagnostic Research, showed that fast pranayama – which is a breath technique originating from

Diaphragmatic breathing

This is a simple belly breathing practice for reducing stress:

  • Find any position that’s comfortable for you.
  • Rest one hand on your belly, and the other on your chest.
  • Take a deep breath in through your nose, allowing the air to expand your belly fully.
  • Let the hand on your chest remain as still as possible, without being uncomfortable.
  • Exhale through pursed lips, allowing your belly to contract.
  • Practise for a few minutes each day for the best results.

Lion’s breath

This is an active pranayama breathing practice that can help you gain a sense of release:

  • Get comfortable, preferably either kneeling or crossed-legged.
  • Close your eyes, or keep them open with a soft gaze.
  • Inhale through your nose, and exhale through your mouth.
  • As you exhale through your mouth, stick your tongue out toward your chin, making a ‘ha’ sound.
  • When you make this sound on the exhale, it will sound similar to that of a roaring lion.
  • Repeat a few times, or for as long as feels right.
  • Find your natural breath before going back to your day.

Breathing freely

So, it turns out, having a toolbox of breathing techniques at hand can be really beneficial for your mind and body. The best part is that you can pick whichever practice you want, depending on how you want to feel: calmer, clearer, or happier. But, whatever your goal, the most important takeaway here is that there is genuine power in giving your breathing some extra care, because often the uneventful practices are the ones we should focus on the most.

So, perhaps, we could all do so with that extra little nudge on how to breathe a bit better throughout the day; a calendar notification works a treat, by the way. That reminds me, deep breath in…

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If you have specific health concerns, such as heart or respiratory problems, or are pregnant, please consult a medical professional before breathwork practice.