8 Breathwork Exercises That Will Calm You Down

No matter what you are doing or what time of the day it is, you are breathing whether you actively concentrate on it.

As a result, many people assume that they don’t need to think about their breathing. Nevertheless, it should be known that while it’s not necessary to think about your breathing when you do, it can lead to spectacular results.

Breathing Exercises and Why Are They Important

Conscious breathing has the power to change your lifestyle. It can alter how people think and process their feelings as it helps them get a clear head, stabilize their blood pressure,  and even the risks of acquiring chronic diseases.

The majority of people are unaware of the numerous benefits that breathing exercises can provide for optimal living. They become believers quickly after implementing some of the techniques as we’ve outlined for you below. Breathing exercises help people attain a calmer state of mind, which is why many people find them relaxing.

There are many different kinds of exercises, including lung expansion exercises, calming exercises, oxygen advantage exercises, breath control exercises, and anxiety exercises that people can use. Below are eight such helpful breathwork exercises that you can learn about today!

Breathwork exercices to calm down

Deep Breathing

Deep breathing has the potential to impact and refresh overall health, from the nervous and cardiovascular systems to the single cells. The neurological and cardiovascular systems are activated when people engage the breath. With every inhalation and exhalation , the breath regulates, recovers, and restores the body.

 The physics underlying deep breathing is a strong reminder of how robust and amazing our organ systems are by nature. They can also help with anxiety and panic attacks.

Alternate Nostril Breathing Exercise

Alternate nostril breathing is a well-known technique that involves breathing slowly. You can practice alternate nostril breathing on your own, but it’s a good idea to have a fitness instructor show you how to do it to be sure you’re doing it properly. Maintaining a slow, smooth, and consistent breathing pattern is important. You can recall where you are in the process by paying attention to your breath. All through practice, one should be able to inhale and exhale easily.

Breathwork for Anxiety

When signs arise as a result of a very stressful experience, this is known as an acute stress response. It can be lowered with breathwork exercises. While our natural breathing pace is 2 to 3 seconds per breath, controlled and conscious breathing (a frequent practice in yogic traditions) slows our breathing and exhales to 4 seconds, 5 seconds, and beyond. This breath aims to raise the heart rate variability, which can improve heart rate, digestion, focus, energy, sleep, and stress reaction by calming the body. 

Bhramari Pranayama Breathing Exercise

In a study conducted in 2020, individuals with respiratory disorders, such as bronchial asthma, had the most positive outcomes by practicing Pranayama. It also helped people with cancer and cardiovascular disease minimize fatigue, worry, and other emotions and feelings.

Breathing exercises such as the Pranayama can help reduce stress as they use breathing to calm down your nerves and help attain a peaceful mind. To perform this technique, start with closing your eyes and sit up straight in a quiet spot.

Then begin to notice your body’s sensations. Next, place your index fingers on ears, between the cheek and ear. Then, take a big breath in and softly press the space between the ear and cheek as you exhale. Next, take a nice big deep breath and continue breathing in this pattern until you feel your body and mind completely relax.

Andrew Weil MD Breathing Exercises

Dr. Andrew Weil’s 4-7-8 Breathing exercises are commonly used to help people fall asleep and wake up feeling more rested. It is based on the yogi method of Pranayama, which is concerned with breath control. Breathing in for 4 seconds through the nose, holding for 7 seconds, then exhaling for 8 seconds is how this approach works.

Granted that many other lung exercises can induce calm breathing, some cases require special attention. There are specific paralyzed diaphragm exercises and COPD exercises that need to be properly learned before practice for maximum benefits.

As shown in a 2014 study, persons who take medicine to treat their asthma generally sustain a low quality of life. According to the study’s findings, individuals with persistent asthma may benefit from breathing exercises.

Diaphragmatic Breathing Exercises

This requires a person to engage their diaphragm purposefully to take deeper breaths during deep breathing exercises. This is also an abdominal breathing technique. The rise and fall of a person’s belly will be noticeable. Instead of only their shoulders and chest, they will experience an extending or straining sensation in their abdomen. Diaphragmatic breathing requires fully activating the abdomen, abdominal muscles, and diaphragm when they breathe. With each inhale of breath, they must deliberately pull the diaphragm downwards. In this approach, diaphragmatic breathing aids in the proper filling of the lungs.

Wim Hof Breathing

Human beings have significantly reduced the natural thrill of their bodies by wearing clothing and consciously manipulating the warmth at home and work, withering away the age-old systems related to our survival and the functioning of the human body. Investigators confirmed the feasibility of using a single Wim Hof breathing method session before repeated sprinting, and a few researchers investigated immediate effects. Around three-quarters reported feeling better, with less weariness, increased energy, and improved breathing.

The Wim Hof Method is built on the foundation of breathing. We all breathe constantly, but we are unaware of its great potential most of the time. Improved oxygen levels bring a slew of new benefits, which the Wim Hof Method’s unique breathing practice reveals. These include increased energy, less stress, and a more effective immune system that can quickly deal with infections.

Figure 8 Breathing

Following the pattern of figure-eight while inhaling thoroughly is the goal of this practice. As a person inhales slowly for three seconds, they trace one-half of the eight. As they exhale slowly for the next three seconds, they outline the other half of the eight.

Mindfulness breathing exercises include many other best breathing exercises and meditation exercises to help people stabilize their breathing. So, which breathwork exercise are you looking most forward to practicing? There are so many options, experiment and find the ones that are best for you.

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