Breathe

Breathwork has been a staple of meditation for thousands of years.

It began in India, where yogis learned to sync their breathing with their movements — a practice called pranayama that was meant to center the mind and bring a sense of calm.

Today, you’ll find breathwork in a wide variety of settings. Pranayama is still practiced in yoga studios across the world. Psychologists teach breathwork to help people manage anxiety. Navy SEALs use breathwork in the field to stay relaxed and alert.

Wim Hof, a Dutch athlete, used his breathing technique to train his body to withstand extreme cold. He hiked Mount Kilimanjaro wearing only shorts — and then taught several dozen other people to do the same, using nothing but their breath. Even the 1990s Chicago Bulls used breathwork. They say pregame breathing exercises kept them in-sync as a team, helping them win six championships in eight years.

Breathwork can help you cultivate mental clarity and calm your central nervous system, slowing your heartbeat and leaving you in a state of relaxed focus. Consider trying one of the three following techniques. You might be surprised by how different you feel after just a couple minutes of paying attention to your breath.

BOX BREATHING

This is the simplest breathing technique. It has four simple steps:

1. Breathe in for 3 seconds

2. Hold for 3 seconds

3. Breathe out for 3 seconds

4. Hold for 3 seconds

Repeat this pattern as many times as you’d like. You can start with 3 seconds and work your way up.

Box breathing is great for instant relaxation and stress relief.



WIM HOF BREATHING

This is the breathing technique that Wim Hof used to climb Mount Kilimanjaro in shorts, set the world record for swimming under ice, run a half-marathon barefoot in the Arctic Circle, and more.

1. Take 30 deep, rapid breaths in through your nose and out through your mouth. Inhale deeply and exhale only partially for these breaths. You want to build up as much oxygen in your system as possible.

2. Take a deep breath in, then exhale until your lungs are empty. Hold for as long as you can.

3. When you’re out of air, take a big breath. Hold for 10 seconds, then exhale.

Repeat this exercise as many times as you’d like. Twice is a good place to start.

Wim Hof breathing is great for focus and mental clarity.

BELLY BREATHING

Belly breathing is a simple meditation technique that you can do anywhere.

1. Sit or stand comfortably with your back straight.

2. Take a deep, slow inhale into your belly.
   Your belly should expand as you inhale and your chest shouldn’t move much, if at all.

3. Exhale slowly and evenly through your nose.

A few minutes of belly breathing before bed will help your body wind down. It also pairs nicely with your morning coffee.