Feeling Overwhelmed? Try Basic Breathwork — It’s Easy, Free, and You Can Do It Anywhere

Feeling stressed or struggling to focus? You don’t need an app, studio, or special equipment to calm down. Your own breath offers a simple, effective way to do it, with techniques backed by science. Here’s a guide on how to use breathwork, including recommendations on what to try and which methods to approach with caution.

Why Breathwork Deserves Your Attention

Even if you are not facing any mental health challenges, everyday struggles often push us to the edge. Our minds race, our bodies tense up, and the smallest tasks can feel impossible. While psychotherapy and mindfulness all contribute to the journey, there are also tools that are incredibly accessible, and our body holds all the clues.

Our breath is one of them: free, science-backed, and accessible anywhere. Whether you’re in therapy or not, building a relationship with your breath can transform the way you respond to stress, reconnect to your body, and reclaim a sense of inner calm. Breathwork is not just a wellness trend — it’s a therapeutic technique rooted in both ancient practices and modern neuroscience. Many psychologists now integrate breathwork into treatment plans for stress and anxiety, trauma, ADHD and depression, with encouraging results.

What Is Breathwork

Breathwork is a broad term that describes intentional breathing practices used to influence mental, emotional, and physical states. While we breathe all day without thinking, breathwork asks us to take conscious control — slowing the breath, changing its rhythm, or holding it for effect. From yogic pranayama to clinical breathing protocols, the core idea is simple: your breath shapes not only your body, but mental state too.

Breathing problems are often connected to mental and behavioral issues — and vice versa. Studies confirm that learning to control your breath can help people think more clearly, manage emotions and behavior better, and improve how they learn.

The History of Breathwork

Breathwork has roots in multiple ancient traditions. In yoga, pranayama (literally “control of life force”) has been practiced for thousands of years, and has been shown to help reduce stress, calm the mind, and improve lung function. Taoist breathing techniques aimed to cultivate inner energy or qi, and practicing Buddhist meditation often begins with breath awareness. In the 20th century, pioneers like Wilhelm Reich and later Stanislav Grof explored how breath could help release psychological tension and trauma.

Today, breathwork has reentered the spotlight through both spiritual and therapeutic channels — from Wim Hof’s cold-breathing method to trauma-informed therapy approaches.

Is It Science-Backed?

Modern research confirms what ancient practitioners long suspected: how we breathe affects how we feel. Studies show that slow, deep breathing reduces sympathetic nervous system activation (the “fight or flight” mode) and stimulates the parasympathetic system (the “rest and digest” mode). This helps lower cortisol levels, regulate heart rate variability, and increase feelings of calm and control.

A study on the effect of slow breathing in regulating anxiety published in March 2025 found that after eight weeks of diaphragmatic breathing practice, participants showed a clear reduction in anxiety, as measured by lower heart rate, breathing rate, and skin conductivity. Breathwork is increasingly used in trauma therapy, especially for PTSD, where regulating the breath helps people safely reconnect with their bodies. Research has shown that breathing-based meditation can reduce post-traumatic symptoms even in military veterans.

How Breathwork Is Used in Therapy

Many therapists now integrate breathwork into sessions, especially when treating:

Anxiety and panic disorders: Breathing helps interrupt spiraling thoughts and physical tension.
ADHD and focus issues: Regulating breath improves attention and self-regulation.
PTSD and trauma: Grounding breathwork can restore a sense of safety in the body.
Depression and low energy: Certain breathing styles stimulate alertness and motivation.

Importantly, breathwork can also empower clients outside therapy. When practiced regularly, it becomes a tool for self-soothing and emotional regulation in real life — not just in the therapist’s office.

How to Start: A Simple Breathwork Routine

You don’t need a guru or expensive course to start. Here’s an easy beginner practice you can try right now.

Box Breathing (4-4-4-4):

Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 4 seconds.
Hold at the bottom for 4 seconds.
Repeat for 3–5 minutes.

This technique is used by Navy SEALs and therapists alike — it’s excellent for calming the nervous system and sharpening focus.

Popular Advanced Breathwork Techniques

Once you’ve built a foundation in conscious breathing, you may be eager to explore more intensive techniques that can deepen your self-awareness, support emotional release, and even alter your state of consciousness.

These practices are sometimes used in therapeutic, meditative, or ceremonial contexts, but they remain under-researched and should be approached with caution — especially for those with a history of trauma, cardiovascular conditions, or other medical concerns.

Hyperventilation-based breathwork

Hyperventilation-based breathwork, rooted in ancient traditions and reimagined in modern practices like Holotropic Breathwork developed by psychiatrist Stanislav Grof, may offer meaningful mental health benefits.

As interest in HVB grows, scientific research is only beginning to explore how it works. Early findings suggest it can influence both the brain and nervous system in ways that may support emotional regulation and psychological healing. However, more high-quality studies are needed to determine when and how hyperventilation-based breathwork should be safely used in therapeutic settings, and it is not recommended for individuals with heart conditions, epilepsy, or severe mental health diagnoses.

Wim Hof Method

Popularized by extreme athlete Wim Hof, this method involves a combination of cold exposure, breathing exercises, and meditation. Although WHM has gained popularity for its supposed benefits, such as boosting immunity, enhancing vitality, or stress and mood regulation, controlled studies do not support those claims, at least in short-term effects.

While components of WHM have shown promise individually, there’s need for long-term research before recommending it as an evidence-based complementary therapy for cardiovascular or mental health.

Rebirthing Breathwork

Created by Leonard D. Orr in the 1960s and 70s, Rebirthing Breathwork uses connected, circular breathing, originally done in water, to help people access and release suppressed emotional memories.

According to breathwork practitioners, it can activate the nervous system and bring up different reactions: some people may feel intense emotions or a sense of urgency (linked to the fight-or-flight system), while others might feel spaced out or disconnected. Many believe rebirthing can help uncover unresolved trauma and lead to emotional healing and insight, but there’s still not much scientific research on how it works and how it should be used in therapy.

Lifehacks for Building a Breathwork Habit

Pair it with daily activities. Practice during your morning coffee, while commuting, or before bed.
Use reminders. Set breath breaks on your phone just like hydration reminders.
Start small. One minute of slow breathing is better than none.
Track your mood. Notice how you feel before and after. Many people report feeling more centered, energized, or emotionally stable after just a few minutes.
Try guided audio. Apps like Othership, Insight Timer, or Calm offer breathwork sessions ranging from energizing to relaxing.
Be patient. It’s normal to feel awkward or distracted at first. Like any practice, it gets easier with consistency.

Tips for Advanced Breathwork Practice

Create a safe environment. Use a quiet space, wear comfortable clothing, and allow time for integration after the session.
Use music intentionally. Sound can guide the emotional arc of your experience.
Track your responses. Journaling or using apps can help you understand patterns.
Don’t force. Advanced doesn’t mean aggressive. Go at your own pace, and respect your body’s signals.
Consider integration therapy. If breathwork brings up intense memories or feelings, a therapist can help process them.