Breathing Exercises

So you have heard there are lots of benefits to breathing exercises. But maybe the actual practices seem a bit confusing.

Do you breathe through your left nostril or right nostril first?

Is chest breathing or shallow breathing bad for you? (It is!)

Which breathing exercises are relaxation techniques and which are energizing?

Do you have to constantly focus on your breath to benefit from mindful breathing? (No!)

Take a deep breath! We’ve got you! 

We have been teaching breathing exercises and breathing meditation for over 40 years based on ancient techniques from India. And our instructors undergo more than 1,000 hours of training. You can trust us to take care of you.

Think of us as a one-stop shop for all things breathing. You can browse our articles on breathing exercises to learn alternate nostril breathing, pursed-lip breathing (aka straw breathing), assorted deep breathing techniques, and more, all for free!

We guide you through all the how-to steps including whether to breathe through your left nostril or your right nostril first. We also let you know which breathing exercises are relaxing and which are energizing. Some breathing exercises are best done in the morning, while others can be done at bedtime.

And we answer all your questions regarding the wonderful wide world of breathing.

First things first

For those of you who want the scientific perspective first, check out our breathwork infographic including how to practice diaphragmatic breathing. Note: diaphragmatic breathing (sometimes called belly breathing or abdominal breathing) is a deep breathing relaxation technique.

Why practice breathing exercises?

We charge our cell phones every night, but how often do we recharge our minds and bodies? 

We also take the time to brush our teeth and shower every day. But how often do we practice good mental hygiene? The secret to recharging and living a happy life is in your breath!

Stress, anxiety, depression, and insomnia are all on the rise. If you’re not using a breathing technique to manage life’s constant challenges, you could be at risk of living an unhappy and unhealthy life.

Breathing exercises benefit your emotional, mental, and physical well-being. This is because every thought or emotion has a corresponding pattern of breath. And these patterns activate either a stressed or relaxed response in your autonomic nervous system.

If you consciously change how you breathe, you can change your emotions and how you feel. Mindful breathing puts you in the driver’s seat of your life.

Deep breathing can even help release toxins if you know how to breathe properly. A few deep breaths can make a big difference in your physical health.

Start your breathing exercise journey here: Breathing Exercises 101: Tips and Practices to Start Today

Topics covered: 

• How does breathing become a breathing exercise?
• Should you breathe through the mouth or the nose?
• Breathing practices for stress and anxiety
• Breathing practices for better sleep
• Breathing practices for deeper meditation
• Breathing practices to enhance your yoga practice
• Beyond breathing exercises

What are some of the benefits of breathing techniques?

1. Stress relief
2. Less anxiety
3. Greater mental focus
4. Healthier blood pressure
5. Increased lung capacity
6. Improved sleep
7. More positivity
8. Less depression
9. Improved immunity

What’s the difference between breathing exercises, breath control, and pranayama?

Basically, they are all the same thing, just called by different names. Pranayama is Sanskrit for breath control. Breathwork can also be used in place of any of these terms. 

To learn more about the wonderful wide world of breathing, read Pranayama Definition: The Mystery and Science of Breathing.

Topics covered:

• Fun facts about breathing
• Pranayama definition, a spiritual perspective
• What are the benefits of pranayama breathing exercises according to science?

Are breathing exercises safe?

Generally, the answer is yes! There are some deep breathing techniques that are very advanced, and without the guidance of a certified instructor, some people have reported having unpleasant experiences. 

Here are some of the safest, most effective breathing techniques:

1. Alternate nostril breathing
2. Ocean breath
3. Bee breath
4. Bellows breath
5. Three-stage breathing
6. Straw breath
7. Skull shining breath
8. Diaphragmatic breathing
9. Box breathing
10. SKY Breath Meditation

To learn more about how to breathe properly and safely, read: How to Breathe Better, Feel Better, and Live Better.

Topics covered include:

• The power of breath
• Breathing and your health
• Tips to breathe better
• The most powerful tool to breathe better

What is the best breathing exercise?

The very best breathing exercise is one that gives you all of the benefits listed above. That’s a pretty big ask of just one breathing exercise! Though most breathing exercises are limited to just a few benefits, those breathing techniques that include meditation tend to check off more benefits than those that do not. 

Which breathing techniques are good for anxiety?

1. Alternate nostril breathing
2. Ocean breath
3. Bee breath
4. Pursed lip breathing
5. Belly breathing
6. Box breathing
7. SKY Breath Meditation

Can breathing techniques protect me from COVID-19 and other viruses?

We don’t know yet if breathing techniques make any difference in the fight against COVID or other viruses. But there is evidence that some breathing techniques like SKY Breath Meditation can boost the immune system. There is also research that shows breathing techniques can help strengthen the lungs. 

Time to try a little alternate nostril breathing

Try this simple breathing technique right now to see for yourself just how easy and effective breathwork is!

Alternate nostril breathing is one the best breathing exercises to relieve stress. Here are the basic instructions:

1. Sit with your spine straight and relaxed, and close your eyes. 
2. Place your right thumb on your right nostril, forefinger and middle finger between the eyebrows, and ring finger on the left nostril. 
3. Gently close your right nostril. 
4. Breathe out from the left side, and then breathe in through the left side. 
5. Close the left nostril, open the right nostril, and breathe out from the right side.
6. Now breathe in from the right, close the right, open the left side, and breathe out from the left. 
7. Continue this for five minutes. Make sure that your breaths are light and natural.
8. Finish with an exhalation on the left side.

Beyond deep breathing

For those interested in taking deep breathing exercises to an elevated level, we offer the very best of breathing and meditation combined in one powerful technique— SKY Breath Meditation. 

Taught over three days in just a couple of hours each day, you’ll learn a breathing technique that will help you drop stress and live a happier, more fulfilling life. Additionally, you will practice other deep breathing exercises like ocean breath (aka victory breath), three-stage breathing, and bellows breath. 

To give you a taste of what SKY Breath Meditation can do for you, we also offer a free introductory session where you can learn more about SKY, experience a relaxing guided meditation, and learn bellows breath (aka yogic cappuccino). A certified SKY instructor will guide you through all of these, answer any questions, and help you take the next step.

In the meantime, here’s a quick video showing how stress affects us and how SKY Breath Meditation can help alleviate stress and its effects on our day-to-day life.