By now, in our Breathe Well journey together, you've learned about the remarkable things your breath can do — from supporting your energy and sharpening your focus, to quieting a racing mind and preparing the body for rest. Along the way, we've practised a few simple techniques together.
In this sixth article, we're going to take a step back and look at the broader landscape of breathing techniques — the named practices that have been used and refined over many years by wellness educators, breathing researchers, and everyday people who simply wanted to feel better. Some of these names you may have heard before; others may be new to you entirely.
We'll look at four well-known techniques in depth, explore when each one shines brightest, and help you find the approach that feels most natural and enjoyable for you. Because the truth is, there's no single "best" breathing technique. There's simply the one that works best for you.
All of the techniques in this article are gentle and suitable for most adults. However, if you have any respiratory conditions, heart concerns, or feel dizzy or uncomfortable at any point during a breathing exercise, please stop and rest — and do speak with your healthcare provider before continuing. Your comfort and safety always come first.
Four Beloved Breathing Techniques — Explored Gently
The 4-7-8 breath is perhaps the most widely known named breathing technique in the wellness world, and for good reason — it's beautifully simple, deeply calming, and requires no equipment whatsoever. The numbers refer to the count of each phase of the breath.
How to practise it:
- Sit comfortably or lie down. Rest the tip of your tongue gently on the roof of your mouth, just behind your upper front teeth — and keep it there throughout.
- Breathe out fully through your mouth to begin, making a soft whooshing sound.
- Close your mouth and breathe in quietly through your nose for a count of 4.
- Hold your breath gently for a count of 7. (If this feels too long at first, use a count of 3 or 4 instead — comfort is the priority.)
- Breathe out fully through your mouth for a count of 8, making that soft whooshing sound again as you release.
- That is one complete cycle. Start with just two or three cycles and gradually build to four as it becomes more familiar.
Pursed lip breathing is wonderfully simple and incredibly effective — particularly for anyone who sometimes feels short of breath, or who tends to breathe in a fast, shallow way when anxious or busy. Respiratory therapists have recommended it for decades, and it's as gentle as breathing techniques come.
The technique involves breathing in through the nose and then exhaling slowly through lips that are gently pursed — as if you're about to blow out a birthday candle very, very slowly, or cooling a warm drink.
How to practise it:
- Sit in a comfortable chair with your shoulders relaxed — not hunched or tense.
- Breathe in slowly through your nose for a count of 2. You don't need a deep breath — just a comfortable, easy inhale.
- Pucker your lips gently — as if whistling or blowing softly on something warm.
- Breathe out slowly through your pursed lips for a count of 4 — twice as long as the inhale. Keep it steady and unhurried.
- Repeat for five to ten cycles, keeping your shoulders soft and your face relaxed throughout.
This beautiful technique comes from the ancient yogic tradition and has been practised for thousands of years. Its name describes exactly what it involves — breathing in and out through one nostril at a time, alternating between left and right. Despite sounding unusual at first, most people find it surprisingly pleasant and deeply settling once they try it.
Many people describe alternate nostril breathing as leaving them feeling balanced, centred, and quietly clear-headed — which makes it a lovely morning practice or a midday reset.
How to practise it:
- Sit comfortably with your spine gently upright. Rest your left hand in your lap.
- Bring your right hand to your face. Rest your index and middle fingers gently on your forehead between your brows. Your thumb will close your right nostril; your ring finger will close your left.
- Close your right nostril with your thumb. Inhale slowly through your left nostril for a count of 4.
- Close both nostrils briefly — a gentle pause at the top of the breath.
- Release your thumb and exhale slowly through your right nostril for a count of 4.
- Inhale through your right nostril for a count of 4.
- Close both nostrils briefly, then exhale through your left nostril for a count of 4. That completes one full cycle.
- Repeat for five to eight cycles, keeping the breath gentle and the face relaxed.
Resonant breathing — also called coherent breathing or the 5-5 breath — is wonderfully uncomplicated. You simply breathe in for five counts and out for five counts, creating a slow, even rhythm of roughly five to six breaths per minute. This gentle pace has been shown in research to create a state of harmony between the heart, lungs, and nervous system.
How to practise it:
- Sit or lie comfortably. Close your eyes if that feels good, or soften your gaze downward.
- Breathe in through your nose slowly and steadily for a count of 5 — neither rushing nor forcing. A gentle, even flow.
- Breathe out through your nose for a count of 5 — the same pace, the same ease.
- Continue for ten minutes if you can, or for as long as feels comfortable. Even five minutes a day can make a meaningful difference over time.
At a Glance — Which Technique Is Right for the Moment?
Each technique has its own character and its own best use. Here's a friendly summary to help you remember which one to reach for:
| Technique | Best Used When… | Time Needed |
|---|---|---|
| 4-7-8 Breath | You want deep relaxation or help easing into rest | 2–3 minutes |
| Pursed Lip Breathing | You feel breathless, anxious, or need to slow down quickly | 1–2 minutes |
| Alternate Nostril | You want to feel balanced, focused, and centred | 5–8 minutes |
| Resonant (5-5) Breath | You want a daily practice for lasting calm and steadiness | 5–10 minutes |
Don't feel you need to master all four techniques at once. Choose just one this week — whichever calls to you — and practise it gently for a few days before trying another. Think of it like trying on a comfortable jumper: some will feel immediately like yours, and others may take a little longer to appreciate. Both are perfectly fine.
Making Techniques Your Own
One of the loveliest things about breathing techniques is how adaptable they are. The counts and rhythms described above are starting points — invitations, not rules. If a count of seven feels too long during the 4-7-8 breath, shorten it. If five counts feels too slow or too fast in the resonant breath, adjust to whatever feels most natural in your own body.
Your breath is uniquely yours — shaped by your lung capacity, your pace, your nervous system, and your own personal rhythm. The best breathing practice is always one that feels genuinely comfortable and that you actually look forward to returning to each day.
There's a quiet joy in discovering that something so effortless and always-available as your breath can become one of your most reliable sources of comfort, calm, and vitality. We hope you're beginning to feel that for yourself.
📖 Coming up in Part 7: We'll explore a connection that surprises many people — the relationship between your posture and the quality of your breathing. Small, gentle shifts in how you sit and stand can open up your breathing in ways you might not expect.
🌸 Your Breath Is Always There for You
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