How to Breathe

Before you try to understand your thoughts or patterns, you need to learn how to regulate your body. Breathing is the simplest way to influence your body, mind, and energy. Yet most people are doing it in a way that keeps them in stress. Shallow, restricted breathing signals danger to your nervous system, even when nothing is wrong. Keeping you in cycles of anxiety, fatigue, and tension. Before anything else, we fix that.

First, your belly should expand on the inhale and contract (pull inward) on the exhale.

If that is not how you are currently breathing, do not go past this section.

Your first practice is simply learning to inhale (belly expands) and exhale (belly contracts inward). Master this before moving on. Spend 1–5 minutes per day practicing this pattern with the sole intention of letting your belly expand and contract.

Many of us were taught to suck in our stomachs. I used to do this too, pulling my belly in even on the inhale, which keeps the body in a subtle state of tension. Letting your belly expand again may feel uncomfortable at first, but it is one of the most important shifts you can make for your nervous system and your ability to feel safe in your body.

Once that pattern feels natural, you can begin working with these 10 evidence-backed breathing practices. Try a few and see which ones fit your energy, mood, or situation. You’ll know this is working when your reactions slow down and you feel more at ease before choosing to respond to a new stressor or old situation.

10 Practices to Calm, Energize, and Reclaim Your Nervous System

1. Diaphragmatic Breathing (Belly Breathing)

How: Inhale through your nose for 4 counts, letting your belly expand. Exhale for 6 counts, letting it soften.
Why: Activates the parasympathetic nervous system (rest-and-digest), reducing stress hormones and lowering heart rate.
When: Daily, before bed, or anytime you feel tense.

2. Box Breathing

How: Inhale 4 counts → Hold 4 → Exhale 4 → Hold 4. Repeat.
Why: Balances oxygen and carbon dioxide levels, stabilizing heart rate variability (HRV) and calming the nervous system.
When: Before a stressful meeting or public speaking.

3. 4-7-8 Breathing

How: Inhale 4 counts → Hold 7 → Exhale 8. Repeat 4–6 cycles.
Why: Slows breathing, relaxes the vagus nerve, and prepares the body for deep sleep.
When: Nighttime, insomnia, or moments of overwhelm.

4. Alternate Nostril Breathing (Nadi Shodhana)

How: Close right nostril, inhale left. Close left, exhale right. Inhale right → close right, exhale left. Repeat.
Why: Balances sympathetic and parasympathetic activity, calms the mind, and improves focus.
When: Midday anxiety, study sessions, or before meditation.

5. Resonant Breathing (Coherent Breathing)

How: Inhale for 5–6 counts, exhale for 5–6 counts, aiming for ~5–6 breaths per minute.
Why: Optimizes HRV, synchronizing heart and breath. Boosts calm, emotional regulation, and resilience.
When: Chronic stress, emotional processing, or grounding sessions.

6. Stimulating Breath (Kapalabhati / Breath of Fire)

How: Short, forceful exhales through the nose, passive inhales. Start with 20–30 cycles.
Why: Increases oxygenation, energizes the body, and clears mental fog.
When: Morning wake-up, low-energy moments, or before exercise.

7. Extended Exhale Breathing

How: Inhale naturally, exhale twice as long. Example: Inhale 4 → Exhale 8.
Why: Longer exhalation triggers parasympathetic dominance, lowering stress and calming racing thoughts.
When: Anxiety, panic, or stressful conversations.

8. Pursed-Lip Breathing

How: Inhale through the nose, exhale slowly through pursed lips (like blowing out a candle).
Why: Improves oxygen exchange, slows breathing, and relieves tension in the chest.
When: Shortness of breath, post-workout recovery, or mild panic.

9. Humming Breath (Bhramari)

How: Inhale deeply → exhale slowly while humming. Repeat 5–10 cycles.
Why: Vibrations stimulate the vagus nerve, increasing calm and emotional resilience.
When: Overwhelm, irritability, or before sleep.

10. Three-Part Breath (Dirga Pranayama)

How: Inhale into lower belly → mid-chest → upper chest. Exhale in reverse order.
Why: Promotes full lung capacity, oxygenates the brain, and engages the parasympathetic nervous system.
When: Morning energy boost, meditation prep, or stress release.

Quick Tips for Beginners

• Start small: 1–5 minutes per practice is enough to feel the effect.

• Consistency > intensity: Daily practice rewires your nervous system more than occasional long sessions.

• Body awareness matters: Notice tension, shifts, or subtle changes in your body as you practice.

Breathing isn’t just a reflex—it’s your most accessible tool for self-regulation and grounding.

So please, if this feels difficult or unnatural, stay here. Everything else in this work builds on your ability to regulate your breath and body.

With consistent practice, your nervous system begins to recognize safety, and your body becomes a place you can actually return to for peace.

Something gets much easier to do once you’ve learned how to get out of your head.

Want access to our breathwork video library: Join Tier 1