Breathwork is the practice of using deliberate breathing patterns to shift how you feel. Techniques range from very gentle, like slow exhaling, to intense, like rapid cycles with breath holds. This guide covers the most searched ones, how to do them and where to be careful.
What is breathwork?
Your breathing is one of the few body processes that is automatic and also something you can control. Breathwork uses that overlap: change the pace, depth or rhythm, and many people notice a change in how calm, alert or tense they feel.
It is used for general wellbeing, such as winding down, focusing or settling nerves. It is not a treatment for any medical or psychological condition. If you have one, talk to a professional before trying intense techniques.
How does box breathing (square breathing) work?
Box breathing is simple and popular, which is why people search for box breathing technique and square breathing in the same breath. You trace an imaginary square with equal sides.
- Inhale through the nose for 4 counts.
- Hold gently for 4 counts.
- Exhale slowly for 4 counts.
- Hold gently for 4 counts.
- Repeat for 2 to 5 minutes.
If four counts feel strained, use three, or skip the holds and just breathe in and out evenly. The point is steadiness, not pushing. Nuji has a free box breathing timer at /tools/box-breathing-timer/ if you want to follow along with a visual.
What is slow exhale breathing?
This is a good beginner technique. Breathe in through the nose for about four counts, then breathe out slowly for about six. The longer exhale feels soothing for many people. Do it for one to three minutes, sitting or lying down, and keep your shoulders loose.
There is no hold and no strain, so it is easy to use in a queue, before a conversation or at bedtime.
What is somatic breathwork?
Somatic breathwork connects breathing with attention to the body. You might breathe slowly while noticing where the breath moves, where you feel tight, and what shifts when you exhale. Some styles add sound, such as a long hum, or small movements.
It is a gentle wellbeing practice, but body-focused work can bring up strong feelings for some people. Go slowly, keep sessions short, and consider working with a qualified guide if you have a history of trauma.
What is the Wim Hof breathing technique, and who should avoid it?
The Wim Hof style generally involves a round of deep, quick breaths followed by a breath hold. It is more intense than the techniques above and can cause tingling, lightheadedness or even fainting.
- Never practice it in water, while driving, or standing.
- Sit or lie down in a safe place.
- Avoid it during pregnancy, or with high blood pressure, heart conditions, epilepsy or respiratory conditions.
- Stop at once if you feel dizzy or unwell and return to normal breathing.
- Ask a doctor first if you are unsure.
This is general information and not an endorsement or instruction for any specific method. For most people looking for calm, the gentle techniques are the better starting point.
How do you choose a breathwork technique?
- To calm down or sleep: slow exhale breathing or gentle box breathing without long holds.
- To steady yourself under pressure: box breathing with short counts.
- To tune in to your body: a gentle somatic style, with care.
- To feel more alert: intense styles exist, but they carry more cautions, so start with a professional's guidance.
Whatever you choose, you should be able to breathe comfortably and stop at any time. If a pattern makes you anxious, you picked the wrong one for now.
Practicing it in the app
Nuji is a meditation, journaling and self-reflection app for iPhone and Android, with breathwork, journaling, affirmations, daily rituals and a panic button. It includes 15 breathing techniques you can choose by goal, plus a free box breathing exercise. It is a wellbeing tool, not therapy or medical advice.
