Whether you’re looking for a way to calm down before a performance or maintain energy levels so you can show up as your best self during work or sports, breathwork is one of the most powerful and accessible tools that can help you physically and emotionally regulate, making it easier to find flow – the state of mind where we humans both perform and feel our best.
Different techniques offer the ability to calm the nervous system, reduce stress, improve focus, energize the body, and more… all by connecting with the breath! If you’re interested in mastering your mind, unlocking peak potential, or enhancing your moment-to-moment experience, check out these three beginner-friendly breathwork exercises to help reach the flow state.
IMPORTANT: Breathwork is a powerful practice; and like all powerful practices, one that should be eased into. Before practicing, please review the following guidelines and take caution to ensure your practice is safe:
- Always perform breathwork in a well-ventilated, clean environment.
- If heaviness or tightness in the lungs occurs, return to natural breathing immediately.
- Do not perform breathwork while swimming/in water or while sick.
- If you have any medical concerns/conditions or are pregnant, always consult with a medical professional before practicing to ensure breathwork is safe for you.
Kapalabhati Breath
Also known as “Breath of Fire”, Kapalabhati is a yogic breathwork technique, or pranayama, that energizes and creates heat in the body. If you’re feeling sluggish before an important performance (or for example, drained during your work day) this technique can help you feel alert and focused again in preparation for flow.
Benefits: Enhances concentration, improves digestion, relieves stress, stimulates blood circulation
Special Considerations: Do not perform Kapalabhati breath if you have heart disease, high blood pressure, or a hernia.
How to Perform Kapalabhati Breath:
- Find a comfortable seated position
Make the spine long, gently tuck your chin, and relax the shoulders
- Begin to notice your breath
Breathe naturally, inviting awareness to the nostrils, chest, or stomach
- Draw in one long inhale
- Exhale forcefully and quickly, pulling the abdomen muscles toward the spine
This exhale will automatically prompt another inhale without conscious effort
- Continue exhaling forcefully, “pumping” the abdomen for 30-60 breaths
(For intermediate practitioners, 60-120 breaths)
- After the last exhale, draw another long inhale
Hold at the top of the inhale for however long you feel comfortable
- Release the breath with a slow, controlled exhale
Repeat for 2 more rounds and return to natural breathing
Nadi Shodhana
Where kapalabhati breath energizes the body, Nadi Shodhana, another pranayama, has the opposite effect. Also known as alternate nostril breathing, Nadi Shodhana helps calm the nervous system, making it a useful technique for those who struggle with high stress or performance anxiety. Its concentration-enhancing effect also makes this breathwork great before mental flow activities, such as art, meditation, music.
Benefits: Calms the nervous system, improves concentration, reduces anxiety and stress.
Special Considerations: Do not perform Nadi Shodhana directly before intense physical activity.
How to Perform Nadi Shodhana:
- Find a comfortable seated position
Make the spine long, gently tuck your chin, and relax the shoulders
- Begin to notice your breath
Breathe naturally, inviting awareness to the nostrils, chest, or stomach
- Bring your right hand to your nose, plugging the right nostril with your thumb
You may wish to rest your pointer and middle finger at the third eye (in between the eyebrows) for comfort
- With the right nostril plugged, inhale through the left nostril
- Hold at the top of the inhale and use your ring or pinky finger to plug the left nostril
- Release the thumb (keeping the left nostril plugged) and exhale through the right nostril
- Inhale through the right nostril
- Hold at the top of the inhale and plug your right nostril with your thumb again
- Release the ring finger (keeping the right nostril plugged) and exhale through the left nostril
(This completes one full round of nadi shodhana)
- Repeat the cycle for 2 minutes
Box Breathing
Used by yogis and Navy Seals alike, box breathing is a slow, deep breathing technique that conditions breath patterns for better stress management, improved awareness/attention levels, and increased mental control. Use this breathwork to help “get in the zone” before a performance or to help recenter in the face of stress or anxiety.
Benefits: Lowers stress, calms mind, activates parasympathetic nervous system, reduces blood pressure
How to Perform Box Breathing:
- Find a comfortable seated position
Make the spine long, gently tuck your chin, and relax the shoulders
- Begin to notice your breath
Breathe naturally, inviting awareness to the nostrils, chest, or stomach
- Inhale through the nostrils for 4 seconds
- Pause and hold at the top of the inhale for 4 seconds
- Exhale through the nostrils for 4 seconds
- Pause and hold at the bottom of the exhale for 4 seconds
- Repeat for 1-2 minutes
Breathwork is not just a practice but a journey toward unlocking potential within us. By practicing these simple yet profound techniques—Kapalabhati Breath, Nadi Shodhana, and Box Breathing—you’re not only enhancing your physical well-being but also nurturing your mental and emotional health. Each breath you take is a step toward a more balanced, focused, and harmonious state of being.
Remember, the key to accessing the transformative power of breathwork lies in consistent practice and mindful execution. So, take a deep breath, embrace the flow, and witness the positive changes unfold in your life. Whether it’s in sports, work, or daily activities, breathwork is your ally in achieving peak performance and a deeper sense of fulfillment. Happy breathing!
