The Hidden Power of Breathwork

January 19, 2026 / Carmen Gazzilli, LPC Associate

What exactly is Breathwork?

Humans throughout civilization have been manipulating their breathing to bring about desired states of consciousness. Breathwork is an umbrella term for many practices, some ancient and some modern. Rooted in Eastern medicine and used in practices such as yoga, it involves intentionally changing your breath’s depth and rhythm to activate the parasympathetic nervous system. This is the “rest and digest” part of our central nervous system, which helps relax our body after a period of stress or danger. This parasympathetic activation counteracts our “fight and flight” response which is activated when we are in danger or feeling stressed. Simply stated breathwork uses intentional controlled breathing techniques to help improve the body’s mental, physical and emotional state.

How Can Breathwork Benefit Me?

Peer-reviewed studies have shown that breathwork can reduce anxiety, depression and increase heart rate variability, which improves overall fitness and mental health. It is a powerful toolkit with a wide range of benefits, such as regulating the nervous system, elevated mood, enhanced relaxation, and a reduction in high blood pressure. It can also be used to improve cognitive functions such as alertness, memory, creativity and help foster quality sleep. One of breathworks main appeals is that it can be done anywhere, it is free and can provide quick results.

4 Types of Breathwork

#1: Box Breathing (4-4-4-4)

Box breathing, which can also be called square breathing, is a technique used to help manage stress and improve concentration. This type of breathwork involves four simple steps: inhaling, holding your breath, exhaling, and holding again, each for a count of four seconds. This method is helpful for calming the nervous system and can be very useful in high-pressure situations or as a relaxation tool before sleep. This technique uses deep breathing that can help regulate the autonomic nervous system, leading to reduced stress, lower blood pressure, and a sense of calm. This technique is beneficial for managing anxiety, depression, PTSD, and insomnia, and can even aid in pain management.

#2: 4-7-8 breath

The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is a simple yet powerful breathing technique designed to promote relaxation and stress reduction. By inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds, this method helps regulate the nervous system and can lead to improved mental and physical well-being. The 4-7-8 breath can be very effective to alleviate anxiety symptoms and support management of stress.

#3: Bumblebee Breath or Bhramari Pranayama

Named after the Sanskrit word for “big black bee,” Bhramari Pranayama or bumblebee breath, is a soothing technique where you exhale with a hum, similar to a bumblebee’s sound. Bhramari Pranayama, or the bumblebee breath, is a calming breathwork technique that involves gently placing the thumbs over your ears, index fingers on your eyes, middle fingers on nostrils, and remaining fingers on closed lips, while you inhale softly and exhale with a humming, or buzzing sound, feeling the vibrations of your own body. This buzzy breath is known for its ability to lower stress and quiet the mind, making it a good practice for promoting relaxation and mental clarity.

#4: Alternate Nostril Breathing

This is a yogic breathing technique can calm the nervous system by alternating inhalations and exhalations through one nostril at a time. First, start sitting in an upright position with a straight back. Then hold your right nostril closed while breathing through the left. Now alternate and hold your left nostril closed while breathing through your right nostril. Relax and focus slowly on your breath. This exercise can help with relaxation, enhance focus and calm your emotions.

Keep in mind that not all breathwork exercises work for everyone. If you try one that does not work, you can simply keep trying until you find the one that is right for you. There are many software applications on phones that offer free guided breathwork exercises. A few of these free applications are: Breathing App, Breathing Zone and Breathwork. If you are new to Breathwork and are not sure how to get started, using one of these free apps may help get you on the right track. Happy breathing!