Diaphragmatic Breathing
Also known as belly breathing or deep breathing. Focus on breathing deeply into your diaphragm rather than shallow chest breathing. This foundational technique helps you build awareness of your natural breath rhythm and supports relaxation.
How to practice: Place one hand on your chest and one on your belly. Breathe in slowly through your nose, feeling your belly rise while your chest stays relatively still. Exhale slowly. Start with 5-10 breaths.
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Coherent Breathing
Also called paced breathing or resonant breathing. Breathing at a steady, comfortable rhythm - typically around 5-6 breaths per minute. This structured practice helps you find your natural breathing rate and build consistency.
How to practice: Breathe in for 5 counts, breathe out for 5 counts. Maintain this steady rhythm. If 5 counts feels uncomfortable, adjust to 4 or 6. Practice for 5-10 minutes.
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Box Breathing
Also known as Sama Vritti Pranayama or square breathing. Equal-length inhale, hold, exhale, and pause. A structured practice for building steady breathing patterns and supporting focus.
How to practice: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, pause for 4 counts. Repeat for 5-10 rounds. Adjust the count length to your comfort level.
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4-7-8 Breathing
A calming breathing sequence with specific timing: inhale for 4, hold for 7, exhale for 8. This pattern may help you wind down before sleep or during moments when you want to feel calmer.
How to practice: Breathe in through your nose for 4 counts, hold your breath for 7 counts, exhale slowly through your mouth for 8 counts. Repeat 4-8 times. Practice sitting or lying down.
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Alternate Nostril Breathing
Known as Nadi Shodhana or Anuloma Viloma in yoga. Breathing through alternating nostrils to support balance and calm. A traditional pranayama technique practiced for centuries.
How to practice: Close right nostril, inhale through left. Close left nostril, exhale through right. Inhale through right. Close right, exhale through left. This is one round. Start with 5-10 rounds.
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Pursed Lip Breathing
Breathing in through the nose and out through pursed lips, as if blowing out a candle. This technique helps slow down your breathing and may support relaxation.
How to practice: Inhale slowly through your nose for 2 counts. Purse your lips as if whistling. Exhale slowly through pursed lips for 4 counts. The exhale should be twice as long as the inhale.
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Ujjayi Breathing
Also called ocean breath or victorious breath. Breathing with a gentle constriction in the back of the throat, creating a soft sound. A foundational yoga breathing technique for focus during practice.
How to practice: Slightly constrict the back of your throat (like fogging a mirror). Breathe in and out through your nose, creating a soft ocean-like sound. Maintain steady, controlled breaths.
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Kapalabhati
Skull shining breath. A more active breathing technique with forceful exhales and passive inhales. This is an intermediate-to-advanced practice that should be learned with proper guidance.
How to practice: Sit comfortably with straight spine. Take a deep breath in. Exhale forcefully through your nose by contracting your abdomen. Let the inhale happen passively. Start with 20-30 breaths. Not for beginners.
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Bhramari
Bee breath or humming bee breath. Making a humming sound during exhale. The vibration and sound may support relaxation and help you focus inward.
How to practice: Sit comfortably. Inhale deeply through your nose. As you exhale, make a low-pitched humming sound like a bee. Feel the vibration in your head. Repeat 5-10 times.
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Breath Holds
Holding your breath after inhale or exhale for specific durations. An advanced technique that should be practiced gradually and with awareness. Not recommended for beginners without guidance.
How to practice: Start with short holds (2-3 seconds) after comfortable breaths. Never force or strain. Stop if you feel dizzy or uncomfortable. Progress gradually over weeks and months.
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