BREATHWORK
Breathwork: Prāṇāyāma, Qigong, AUM and Better Breathing for Calm and Vitality
Breathwork is used for many purposes. Some techniques are culturally specific, and others serve very specific functions. Tummo breathing, for example, generates body heat — a lifesaver if you’re meditating on a cold Himalayan cliff.
Conversely, Sheetali Pranayama is known as the “cooling breath” and has long been used in warm climates to lower body temperature.
The breath is far more powerful and versatile than most of us knew.
Today, breathwork is gaining popularity as a way to boost energy, sharpen focus, and prepare for meditation.
Here, we’ll focus on breathwork practices with thousands of years of history that are now seeing a resurgence, not just for their calming effects but for the science-backed physiological benefits they bring.
You’ll explore Pranayama, learn how it connects with the chakra system, and discover the healing resonance of AUM (OM)—both chanted aloud and whispered softly in the mind, feeling the vibration inside.
I’ll guide you toward trusted teachers and carefully chosen videos so you can explore safely and with confidence. But ease into it. Looking at all of this at once would overwhelm pretty much anybody.
“Conscious breathing is the most effective tool for reducing stress and enhancing focus available to us—anytime, anywhere.”
— JAMES NESTOR
Author of BREATH
Prāṇāyāma:
Ancient Breathwork for Modern Calm
Prāṇāyāma (prah-NAH-yah-mah) is the ancient practice of working with the breath to steady the mind, energize the body, and clear away mental restlessness. The word comes from Sanskrit: prāṇa (meaning life force or vital energy) and āyāma (to expand or regulate).
Powerful stuff. (But the traditional spelling befuddles some fonts so you'll also see "Pranayama" in places on this site.)
You don’t need to understand Sanskrit to feel the benefits. Even simple techniques can slow your heart rate, balance your nervous system, and shift your mood in just a few minutes.
Some Pranayama practices are stimulating, some deeply calming, and others balance both sides of the body and mind. Start with one or two that feel approachable and let them grow with you over time.
These practices are safe, beginner-friendly, and don’t require much time. Try them out and notice how they affect your energy, mood, and focus.
The Chakra System:
Map to Inner Awareness
A basic understanding of the Chakra System can be helpful here, as practices like Breathwork, Sound Healing, Sacred Geometry, and Yoga Meditation often overlap with this ancient framework.
Rooted in the Vedic tradition, the Chakra System offers a symbolic way to reflect on how energy may move through body and mind. Whether you see it as metaphor or more, it can help you connect with grounding, creativity, willpower, compassion, clarity, intuition, and connection.
Your First Steps Into Practice
Real benefits, immediate benefits, come to you when you practice Pranayama. Even a few minutes a day can sharpen your focus, settle your nervous system, and leave you feeling more alive in your body.
Below, you’ll find a selection of trusted teachers offering safe, beginner-friendly videos.
Start with one practice that calls to you, or explore them all over time. Each has its own unique effect, from calming and cooling to energizing and clearing the mind. If you find a teacher that clicks with you, go ahead and check them out further.
Practice Prāṇāyāma
Nādī Śodhana
(Alternate Nostril Breathing)
Title: Yoga Breathing | Alternate Nostril Breathing
Calms the nervous system, balances the brain’s hemispheres. Adriene is friendly, informal, and dedicated to sharing healing skills.
Length: 10 min
Video by Adriene Mishler (Yoga With Adriene), shared with appreciation.
Ujjāyī
(Victorious Breath) - QUICK INTRO
Title: The Most Powerful Breathing Technique – Victory Breath
Try a quick intro into this warming, focusing breath. or dive deeper into this warming, focusing breath with the next video. High-energy, concise intro for those who want to learn the basics fast. Clear, energetic, and easy to follow.
Creator: WoodyWoodrow
Length: 2 min
Video by WoodyWoodrow, shared with appreciation.
Ujjāyī
(Victorious Breath) - DEEPER DIVE
Title: Ujjayi Pranayama With All Secrets | Ocean Breath
Traditional instruction explaining benefits and technique in depth. A patient, step-by-step guide that honors this powerful practice.
Creator: Prashantj Yoga
Length: 21 min
Video by Prashantj Yoga, shared with appreciation.
Bhastrikā
(Bellows Breath)
Title: Bhastrika Pranayama for Beginners
Safe, clear introduction to this energizing practice. From a free yoga library with many accessible resources.
Creator: Ventuno / Yoga & You
Length: 9 min
Link: Video by Yoga & You, shared with appreciation.
Kapalabhāti
(Skull Shining Breath)
Title: Kapalabhati Pranayama – Shining Skull Breath
Cleansing, energizing, and clear for beginners. Clare’s calm style makes this strong practice approachable.
Creator: Clare Connolly Wellness
Length: 9 min
Link: Video by Clare Connolly Wellness, shared with appreciation.
Bhrāmarī
(Bee Breath)
Title: Bhramari Pranayama | Boosting the Nitric Oxide | Breathing Technique
This calming breath practice involves humming like a bee on each exhale, which soothes the nervous system, supports sleep, and gently stimulates the sinuses—potentially increasing nitric oxide production for overall vitality.
Creator: The Yoga Institute
Length: 3 minutes
Video by The Yoga Institute, shared with appreciation.
Sītalī
(Cooling Breath)
Title: Sheetali Pranayama – The Cooling Breath
Cooling and calming; ideal for hot climates or warm days. Vasant Lad is a respected Ayurvedic teacher who teaches with heart.
Creator: Vasant Lad (The Ayurvedic Institute)
Length: 6 min
Video by The Ayurvedic Institute, shared with appreciation.
“When the breath is unsteady, the mind is unsteady. When the breath is still, the mind is still.”
— HATHA YOGA PRADIPIKA
c. 15th Century
AUM: The Sound
That Breathes
Chanting AUM is part breathwork, part sound healing, and part stillness — that’s why it’s so effective. Its long, steady exhale calms the nervous system, while its vibration resonates through the body, creating balance and focus.
If you’ve ever wanted a reliable way to center yourself, this is one.
“Prāṇa is verily the life of beings. It is called the universal principle, the power of all powers.”
— CHĀNDODYA UPANISHAD
(c. 800 BC)
Why So Many Ways to Breathe?
If you check out breathwork online you’ll come across breathwork videos with so many different patterns from various traditions. It can be overwhelming. But it isn't random. Care to be in the know?
The Big Picture: It’s All the Same Instrument
Imagine you’re learning to play piano. You could be playing classical, jazz, or pop — but it’s still 88 keys. Breath is your instrument, and all these styles are different compositions using it.
To find success with breathwork you want to know your intent, be consistent, and listen to your body:
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Your goal: Do you want to calm down, energize, or focus?
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Your consistency: The real magic comes from practicing any technique regularly.
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Your body’s feedback: Some techniques will resonate more than others, and that’s okay.
A Unifying Principle: Breath Regulates the Nervous System
Breath is like a dial. You can turn it to energize, to calm down, to balance, or to focus — depending on what you need.
At the most practical level, nearly all breathwork techniques — whether from Pranayama, Qigong, Tai Chi, or modern stress reduction methods — serve a common purpose: To influence your nervous system in a desired direction — either to calm, energize, balance, focus, or clear.
The key is simple:
Different breath patterns bring different effects on your nervous system.
All breathing techniques break down into these core levers:
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Inhale length
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Exhale length
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Retention after inhale
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Retention after exhale
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Breathing pace
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Breathing pathway (nose vs. mouth)
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Breathing location (chest vs. belly)
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Body movements
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Sounds or no sound expressed
INHALE, EXHALE, and HOLD are key.
Ratio Tweaks
= Subtle Effect Changes
Changing the timing slightly (say, a 4-4-6 vs. 4-4-8) shifts how the parasympathetic and sympathetic systems respond. For example:
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Longer exhales tend to activate the vagus nerve and promote calm.
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Longer inhales can stimulate alertness.
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Breath holds (retention) increase CO₂ temporarily, affecting oxygen uptake and mental clarity.
In the Pranayama section we just came through we used various combinations of the elements to calm, energize, balance, focus, or clear the mind. Western traditions employ techniques for many of the same purposes.
Breathing Across Traditions
Similar techniques from other cultures overlap:
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Box breathing (4-4-4-4) used by Navy SEALs is functionally similar to Sama Vritti Pranayama from yoga.
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Triangle breathing (Inhale–Hold–Exhale) has direct parallels in both Qigong and Yoga, even if the names differ.
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4-7-8 breathing popularized by Dr. Andrew Weil is a modern variation of classic breath retention (kumbhaka) techniques from Pranayama.
Breathwork Emerging in the West
4-7-8 Breathing: Health Benefits & Demonstration | Andrew Weil, M.D.
Once you develop this breathing technique by practicing it every day, twice a day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension..
Creator: Andrew Weil, M.D.
Length: 5 min
Video by Andrew Weil, M.D., shared with appreciation.
Box Breathing (Square Breathing) in 1 Minute. Take a BREATH
Also known as Navy SEAL breathing or 4-4-4-4 breathing, this simple technique follows a steady rhythm to help slow your heart rate and ease stress. In just one minute, you’ll learn how to practice box breathing — a practical method to calm anxiety, regulate your breath, and bring yourself back to center. Follow along for a clear, guided demonstration you can use anytime you need a reset.
Creator: Priory
Length: 1 min
Video by Priory; shared with appreciation.
“Breath is the remote control of the mind.”
— AMIT RAY
Breathe Better, Live Better
We’ve explored breathwork as a way to guide the mind and body into calmer, more focused states. Yet the way we breathe in ordinary moments may matter even more. Subtle habits of breath influence our posture, energy, and long-term vitality — often without our awareness.
Up next, science writer James Nestor reveals what modern research is teaching us about breathing well — and how a few simple adjustments can transform the way we feel and function every day.
5 Ways To Improve Your Breathing
with James Nestor
Creator: Penguin Books UK
Length: 11 min
Video by Penguin Books UK, shared with appreciation.
“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.”
— ANDREW WEIL, M.D.
Qigong:
Breath in Motion
Breath can do more than calm your mind—it can wake up your whole body. In Qigong, breath and movement work together to clear tension, boost energy, and leave you feeling grounded yet alive.
If you’re curious about how breath shapes this ancient practice, start with a quick Introduction to Qigong on our Qigong page. Once you know the basics, look for the Qigong Breathing videos there to learn how mindful breathing makes every movement more powerful.