Breathwork for beginners: where to start
Breathwork means changing the speed and rhythm of your breath on purpose. You need no equipment or experience, just a voice to follow. This guide explains the common styles so you can pick a session and start.
▶ 5-minute Wim Hof, the shortest start
Three common styles
- 1Fast: continuous, strong breaths, as in Wim Hof and power breathing. Usually best in the daytime.
- 2Slow: a slower pace and longer exhales, as in coherent and 4-7-8 breathing. Gentle, often used to settle down or before bed.
- 3Mixed: slow then fast, with breath holds, as in Shamanic or Sufi breathing.
Your first time
- 1Pick a 5 to 10 minute session and put on headphones.
- 2Get comfortable, lying down or sitting.
- 3Follow the voice's rhythm. It doesn't need to be perfect.
- 4Rest for a moment afterwards, then ease back into normal breathing.
Read this first
- 1Sit or lie down somewhere safe. Never practise standing.
- 2Never practise while driving, riding, bathing, swimming or near water.
- 3If you can't hold your breath any longer, breathe in. This is not a contest.
- 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
- 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
