Breathwork is the practice of consciously changing the way you breathe to influence how you feel. By slowing, deepening or patterning the breath, people use it to relax, focus, lift their mood and connect with their body, often in just a few minutes a day.
Last updated: 31 October 2026
Reading time: about 14 minutes
How we wrote this guide: this guide was written by Saj Ali. Every claim below links to peer-reviewed research, the official sites of the teachers who created each technique, or their own videos.
Quick answer: what is breathwork?
- It is conscious breathing. Breathwork means deliberately changing how you breathe to influence how you feel.
- The research is encouraging. A 2023 meta-analysis linked breathwork with lower stress, anxiety and depressive symptoms (Fincham et al., Scientific Reports, 2023).
- Five minutes can help. Daily five-minute cyclic sighing improved mood in a Stanford study (Balban et al., Cell Reports Medicine, 2023).
- There are many styles. Box breathing, 4-7-8, cyclic sighing, Buteyko, Wim Hof and Holotropic Breathwork are among the most popular.
- It is free and portable. You can practise anywhere, in a few minutes, with no equipment.
Contents
- What Is Breathwork?
- Where Breathwork Comes From
- Popular Breathwork Techniques
- How to Practise Breathwork: A Step-by-Step Guide
- How Breathwork Works
- What the Research Says
- What People Use Breathwork For
- Breathwork Compared with Similar Methods
- Tips for Getting the Most from Breathwork
- Watch, Listen and Learn
- Frequently Asked Questions About Breathwork
- Key Takeaways
- Explore More on Self Help Supermarket
- Sources
What Is Breathwork?
Breathwork is a broad name for practices that use deliberate control of the breath to change how you feel. Breathing is unusual among the body’s functions: it happens automatically, yet you can also take control of it at any moment. Breathwork uses that control as a simple, always-available tool for calm, energy and focus.
Public interest has grown rapidly. A team of researchers from the universities of Sussex and Oxford describe breathwork as having received an “unprecedented surge in public interest” (Fincham et al., Scientific Reports, 2023). Practices range from a single slow breath before a meeting to guided sessions lasting an hour or more.
Breathwork at a Glance
| What it is | Consciously changing the pace, depth or pattern of your breathing |
| Roots | Ancient contemplative traditions, including pranayama in yoga, plus modern methods |
| Popular styles | Belly breathing, box breathing, 4-7-8, cyclic sighing, Buteyko, Wim Hof, Holotropic |
| Time | From one minute to an hour; five minutes a day is a good start |
| Cost | Free to practise on your own; classes, apps and retreats are optional |
| Helps with | Stress, anxiety, mood, focus, sleep and relaxation |
For a broader look at how breathing works and how to breathe well every day, see our breathing guide.
Where Breathwork Comes From
Working with the breath is one of humanity’s oldest wellbeing practices. Yoga’s pranayama, breath-focused meditation in Buddhist traditions and breathing exercises in qi gong have been passed down for centuries. In the twentieth century, a series of teachers built new methods on these foundations.
- Buteyko Method. The Ukrainian-born doctor Konstantin Buteyko, born in 1923, developed a method built on nasal breathing, slowing down the breath and slightly reducing air intake (Buteyko Clinic International, About Dr. Buteyko).
- Holotropic Breathwork. Created by Stanislav and Christina Grof, it combines accelerated breathing with evocative music in a supportive setting, usually lying on a mat with eyes closed (Grof Transpersonal Training, About Holotropic Breathwork).
- 4-7-8 breathing. Popularised by the American physician Andrew Weil as a simple relaxing breath (Dr. Weil’s 4-7-8 Breath).
- Wim Hof Method. The Dutch athlete Wim Hof combined rounds of deep breathing and breath retention with cold exposure and commitment (Wim Hof Method breathing exercises).
Science journalist James Nestor brought breathwork to a huge new audience with his book Breath, which his site says has sold three million copies and been translated into 44 languages (James Nestor, Breath).
Popular Breathwork Techniques
There are many styles of breathwork. These are some of the most popular, from gentle to energising.
| Technique | How it works | Good for |
|---|---|---|
| Belly (diaphragmatic) breathing | Slow breaths that expand the belly rather than the chest | Everyday calm, beginners |
| Box breathing | Breathe in, hold, breathe out and hold for equal counts, often four seconds each | Focus under pressure |
| Cyclic sighing | A double inhale through the nose followed by a long, slow exhale | Quick mood lift, winding down |
| 4-7-8 breath | In through the nose for 4, hold for 7, out through the mouth for 8 | Relaxation, bedtime |
| Slow or resonance breathing | A slow, even pace of around five or six breaths a minute | Relaxation, heart rate variability |
| Buteyko-style breathing | Gentle nasal breathing with a slightly reduced volume of air | Calm, nasal breathing habits |
| Wim Hof Method | Rounds of 30 deep breaths followed by a breath hold | Energy, resilience |
| Holotropic Breathwork | Faster breathing with music in a guided group setting | Deep inner exploration |
Details are from Balban et al., Cell Reports Medicine, 2023, Dr. Weil’s 4-7-8 Breath, Buteyko Clinic International, About Dr. Buteyko, Wim Hof Method breathing exercises and Grof Transpersonal Training, About Holotropic Breathwork.
Box breathing
Box breathing uses four equal phases: inhale, hold, exhale and hold. It was one of the three techniques tested in a Stanford University study (Balban et al., Cell Reports Medicine, 2023). Former Navy SEAL Mark Divine is one of its best-known teachers, and he demonstrates it in this video (Box Breathing and Meditation Technique with Mark Divine, Barbell Shrugged).
Cyclic sighing
Cyclic sighing, sometimes called the physiological sigh, emphasises a long exhale. In the Stanford study, five minutes a day of cyclic sighing produced greater improvement in mood than the same amount of mindfulness meditation (Balban et al., Cell Reports Medicine, 2023). Neuroscientist Andrew Huberman explains it in a short clip (Reduce Anxiety and Stress with the Physiological Sigh, Andrew Huberman).
The 4-7-8 breath
Dr. Weil’s method is to rest the tip of your tongue behind your upper front teeth, breathe out fully through your mouth, then breathe in quietly through your nose for four, hold for seven and breathe out with a whoosh for eight. That is one breath, and he suggests four breaths in total (Dr. Weil’s 4-7-8 Breath).
Wim Hof breathing
The Wim Hof Method uses rounds of 30 deep breaths, followed by holding the breath out until you feel the urge to breathe, then a recovery breath (Wim Hof Method breathing exercises). The official site advises always practising seated or lying down, never in or near water or while driving (Wim Hof Method breathing exercises). See our Wim Hof Method guide for more.
How to Practise Breathwork: A Step-by-Step Guide
This simple ten-minute session is a gentle introduction for complete beginners. It draws on belly breathing, slow breathing and the techniques above (Ma et al., Frontiers in Psychology, 2017; Zaccaro et al., Frontiers in Human Neuroscience, 2018; Balban et al., Cell Reports Medicine, 2023).
- Find a comfortable position. Sit upright in a chair or lie on your back, somewhere quiet. Loosen anything tight around your waist so your belly can move freely.
- Notice your natural breath. For about a minute, simply watch your breath without changing it. Notice where you feel it most: the nose, chest or belly.
- Breathe into your belly. Place one hand on your chest and one on your belly. Breathe in gently through your nose so the lower hand rises more than the upper hand. This is diaphragmatic, or belly, breathing.
- Slow the rhythm. Gradually make each breath slower and smoother. Many people find a gentle count of four or five in and four or five out comfortable.
- Lengthen the exhale. Let each out-breath become a little longer than the in-breath, for example in for four and out for six. A longer exhale tends to feel calming.
- Add one technique. Once you feel settled, practise one simple pattern for two to five minutes, such as box breathing, cyclic sighing or 4-7-8 breathing.
- Return to normal breathing. Let the technique go and breathe naturally for a minute. Notice how your body and mind feel compared with when you started.
- Make it a daily habit. Practise at the same time each day, such as after waking, before work or before bed. Five minutes a day is a good start.
Prefer to be guided? Dr. Weil walks you through the 4-7-8 breath in a short video (How To Perform the 4-7-8 Breathing Exercise, Andrew Weil, M.D.).
How Breathwork Works
Breathing links the body’s automatic systems with conscious control. A systematic review by researchers at the University of Pisa found that slow breathing techniques increase heart rate variability and are linked with greater comfort, relaxation, pleasantness and alertness, along with reduced arousal, anxiety and anger (Zaccaro et al., Frontiers in Human Neuroscience, 2018). The same review reported changes in brain activity, including increased alpha waves, which are associated with relaxed wakefulness (Zaccaro et al., Frontiers in Human Neuroscience, 2018).
Heart rate variability biofeedback, which trains people to breathe slowly at a steady rhythm, is thought to work partly by strengthening the body’s blood pressure reflexes, according to a review by Paul Lehrer and Richard Gevirtz (Lehrer and Gevirtz, Frontiers in Psychology, 2014).
Belly breathing has been studied too. In a Chinese study, adults who completed eight weeks of diaphragmatic breathing training showed better sustained attention, less negative mood and lower cortisol levels than a control group (Ma et al., Frontiers in Psychology, 2017).
Energising styles work differently. In a well-known Dutch study, volunteers trained in Wim Hof techniques were able to voluntarily influence their sympathetic nervous system and immune response (Kox et al., PNAS, 2014).
What the Research Says
Research on breathwork has grown quickly, and the results are encouraging.
- Stress and mental health. A 2023 meta-analysis of randomised controlled trials, led by researchers at the University of Sussex with colleagues at the University of Oxford, found that breathwork was associated with lower stress than control conditions, with similar benefits for anxiety and depressive symptoms (Fincham et al., Scientific Reports, 2023).
- Mood in five minutes a day. In a month-long Stanford University study, daily five-minute breathwork, especially cyclic sighing, improved mood and lowered breathing rate more than mindfulness meditation (Balban et al., Cell Reports Medicine, 2023).
- Attention and stress hormones. Eight weeks of belly breathing training improved sustained attention and lowered cortisol (Ma et al., Frontiers in Psychology, 2017).
- Relaxation. Slow breathing is consistently linked with relaxation and greater heart rate variability (Zaccaro et al., Frontiers in Human Neuroscience, 2018).
The authors of the meta-analysis encourage more high-quality studies as the field grows (Fincham et al., Scientific Reports, 2023).
What People Use Breathwork For
- Managing stress. A few slow breaths are a popular way to reset during a busy day. See our stress guide.
- Easing anxious feelings. Long exhales and cyclic sighing are favourite tools for calming down. See our anxiety guide.
- Falling asleep. Many people use the 4-7-8 breath or slow breathing at bedtime. See our sleep guide.
- Focus and performance. Box breathing is popular with athletes, public speakers and anyone working under pressure.
- Energy. Energising styles such as the Wim Hof Method are often used in the morning.
- Emotional release and self-exploration. Longer guided styles such as Holotropic Breathwork are used for deeper inner work (Grof Transpersonal Training, About Holotropic Breathwork).
- Meditation. Breathwork is a natural way to settle the mind before meditation.
Breathwork Compared with Similar Methods
| Method | Main focus | How it relates to breathwork |
|---|---|---|
| Meditation | Training attention and awareness | Often lets the breath be natural, while breathwork changes it |
| Mindfulness | Present-moment awareness | Uses the breath as an anchor for attention |
| Wim Hof Method | Breathing, cold and commitment | A specific energising breathwork style |
| Yoga | Movement, breath and meditation | Includes pranayama, yoga’s breathing practices |
| Qi Gong | Gentle movement and breath | Coordinates slow breathing with movement |
| Relaxation techniques | Calming body and mind | Slow breathing is a core relaxation tool |
Tips for Getting the Most from Breathwork
- Start gently. Slow, easy breathing is the best foundation before you try stronger styles.
- Breathe through your nose. Most calming techniques use nasal breathing, as the Buteyko Method emphasises (Buteyko Clinic International, About Dr. Buteyko).
- Favour the exhale. A longer out-breath is a simple way to feel calmer (Balban et al., Cell Reports Medicine, 2023).
- Keep it short and regular. Five minutes every day is more useful than an hour once a month.
- Link it to a cue. Practise after brushing your teeth, before opening your laptop or when you get into bed.
- Use guidance. Free videos and apps make it easy to keep the right rhythm.
- Notice the effects. Jot down how you feel before and after to see what works best for you.
Watch, Listen and Learn
Learn from some of the best-known breathwork teachers, all free to watch.
Videos
- 5 Ways To Improve Your Breathing with James Nestor, Penguin Books UK – James Nestor shares five simple ways to breathe better.
- How To Perform the 4-7-8 Breathing Exercise, Andrew Weil, M.D. – Dr. Andrew Weil demonstrates his 4-7-8 relaxing breath.
- Reduce Anxiety and Stress with the Physiological Sigh, Andrew Huberman – a short guide to the physiological sigh.
- Box Breathing and Meditation Technique with Mark Divine, Barbell Shrugged – Mark Divine teaches box breathing.
- Guided Wim Hof Method Breathing, Wim Hof – Wim Hof’s own guided breathing session.
Podcasts
- Feel Better, Live More with James Nestor – Dr Rangan Chatterjee talks to James Nestor about daily breathing techniques.
- Feel Better, Live More with Patrick McKeown – Dr Rangan Chatterjee and Buteyko teacher Patrick McKeown on the benefits of nasal breathing.
Books
- Breath: The New Science of a Lost Art – James Nestor. The international bestseller on how we breathe and how to do it better.
- The Oxygen Advantage – Patrick McKeown. A practical guide to Buteyko-based breathing for health and fitness.
- The Wim Hof Method – free breathing instructions on Wim Hof’s official site.
Frequently Asked Questions About Breathwork
What is breathwork?
Breathwork is any practice in which you consciously change your breathing pattern to influence your physical, mental or emotional state. It ranges from simple slow breathing and box breathing to longer guided sessions.
What are the benefits of breathwork?
A 2023 meta-analysis of randomised controlled trials found that breathwork was associated with lower levels of stress, anxiety and depressive symptoms than control conditions. Studies of slow breathing also link it with relaxation and greater heart rate variability.
Which breathwork technique is best for beginners?
Belly breathing, box breathing and cyclic sighing are all simple and gentle. A 2023 Stanford study found that five minutes of daily cyclic sighing, a double inhale followed by a long exhale, improved mood more than the same time spent in mindfulness meditation.
How long should I do breathwork each day?
Five minutes a day is a good start. In the Stanford study, participants practised for just five minutes daily over a month.
What is box breathing?
Box breathing uses four equal phases: breathe in, hold, breathe out and hold, each for the same count, often four seconds. It is popular with athletes, the military and busy professionals.
What is the 4-7-8 breath?
Dr. Andrew Weil’s technique: breathe in quietly through your nose for four counts, hold for seven, then breathe out through your mouth with a whoosh for eight. He suggests four breaths per round.
Is breathwork the same as meditation?
They overlap but are different. Meditation usually trains attention and often lets the breath be natural, while breathwork actively changes how you breathe. Many people combine the two.
Key Takeaways
- Breathwork means consciously changing your breathing to influence how you feel.
- Slow breathing is linked with relaxation and greater heart rate variability.
- A 2023 meta-analysis found breathwork associated with lower stress, anxiety and depressive symptoms.
- Five minutes of daily cyclic sighing improved mood in a Stanford study.
- Popular styles include belly breathing, box breathing, 4-7-8, cyclic sighing, Buteyko, Wim Hof and Holotropic Breathwork.
- A short daily practice of five to ten minutes is an easy way to start.
Explore More on Self Help Supermarket
Use these guides alongside this one:
- Breathing – how to breathe well every day
- Wim Hof Method – breathing, cold and commitment
- Wim Hof Method hub – videos and resources
- Meditation – calm the mind
- Mindfulness – present-moment awareness
- Yoga – movement and pranayama
- Qi Gong – gentle movement and breath
- Relaxation – calm body and mind
- Stress – ease pressure and worry
- Anxiety – calm anxious feelings
- Sleep – rest more deeply
- Browse all self-help techniques – compare every method on Self Help Supermarket.
Sources
- Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13, 432. https://doi.org/10.1038/s41598-022-27247-y
- Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
- Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
- Ma, X., Yue, Z.-Q., Gong, Z.-Q., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
- Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756. https://doi.org/10.3389/fpsyg.2014.00756
- Kox, M., van Eijk, L. T., Zwaag, J., et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. PNAS, 111(20), 7379–7384. https://doi.org/10.1073/pnas.1322174111
- Weil, A. Breathing Exercises: 4-7-8 Breath. DrWeil.com. https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
- Wim Hof Method. Breathing exercises. https://www.wimhofmethod.com/breathing-exercises
- Grof Transpersonal Training. About Holotropic Breathwork. https://www.holotropic.com/holotropic-breathwork/about-holotropic-breathwork/
- Buteyko Clinic International. About Dr. Buteyko. https://buteykoclinic.com/pages/about-dr-buteyko
- Nestor, J. Breath: The New Science of a Lost Art. https://www.mrjamesnestor.com/breath
Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.
