A curated database of breathing practices from ancient pranayama to modern therapeutic protocols. Find techniques for calm, energy, focus, and healing.
Explore 15 scientifically-backed breathing practices for calm, energy, and balance. From ancient pranayama to modern therapeutic protocols.
Essential practices for relaxation and stress relief
Breathing at 5-6 breaths per minute to maximize heart rate variability and bring heart, lungs, and brain into coherence.
A pattern of four equal phases—inhale, hold, exhale, hold—to regulate the nervous system and calm the mind.
A calming practice where the inhale is 4 counts, the breath is held for 7 counts, and the exhale is 8 counts, promoting parasympathetic activation.
Inhaling and exhaling for the same duration (e.g., 4 seconds each) to achieve balance in the nervous system.
Focuses on fully engaging the diaphragm and abdominal muscles to achieve deeper, slower breaths, maximizing oxygen exchange and promoting relaxation.
A quick, sharp double inhale through the nose followed by a prolonged, audible exhale through the mouth. Scientifically proven to quickly relieve anxiety and stress by reinflating collapsed alveoli in the lungs.
Contemporary evidence-based breathing protocols
Breathing at your personal resonance frequency while receiving live heart rate variability (HRV) feedback to maximize respiratory sinus arrhythmia and vagal engagement.
Active practices to boost energy and alertness
A cycle of 30-40 fast, deep breaths followed by a long breath hold (retention) on the exhale, and a final short hold on the inhale. It induces a temporary state of respiratory alkalosis and adrenaline release.
A forceful and rhythmic series of rapid inhales and exhales powered by abdominal contractions, generating heat and increasing energy.
A cleansing and energizing pranayama where the focus is on short, sharp, forceful exhalations driven by the abdomen, with passive, automatic inhalations.
Traditional pranayama for nervous system balance
A technique to alternate breathing between the right and left nostrils, balancing the *pingala* (solar/activating) and *ida* (lunar/calming) energy channels and regulating the nervous system.
A breath practice involving a gentle constriction in the back of the throat on both the inhale and exhale, creating an audible, ocean-like sound. It helps maintain rhythm, focus, and heat.
Sound-based practices for deep calm
A calming practice involving inhaling deeply and exhaling slowly while making a gentle, continuous humming sound (like a bee), which creates vibrations that soothe the nervous system.
Practices to lower body temperature and calm agitation
A cooling breath where the inhale is drawn through a rolled or pursed tongue, followed by an exhale through the nose, lowering body temperature and calming the mind.
A cooling breath used when the tongue cannot be rolled (Sitali). The teeth are gently clenched, and air is inhaled through the small gap with a soft hissing sound, followed by a nasal exhale.
Breathing techniques, or pranayama, have been practiced for thousands of years in yoga and meditation traditions. Modern research shows that controlled breathing can influence the autonomic nervous system, affecting heart rate, blood pressure, and stress levels.
These breathing techniques are for educational purposes only and should not replace medical advice. If you have respiratory conditions, cardiovascular issues, or are pregnant, consult a healthcare provider before practicing new breathing exercises. Stop immediately if you feel dizzy or unwell.