Types of breathwork: the common styles explained

Fast-paced styles

1. 1Wim Hof: in and out through the mouth, lips in an O as if through a straw, continuous deep breaths followed by a hold.
2. 2Alkaline: in through the nose, out through the mouth, at a fast, strong pace.
3. 3Power breathing: in through the nose, out through the nose.
4. 4Breath of fire: short, sharp exhales through the nose only; the inhale follows on its own.
5. 5Dual Flow: Ed's own style, combining variations of Wim Hof, alkaline and power breathing.

Slow styles (pranayama)

1. 14-7-8: in for 4, hold for 7, out for 8.
2. 2Coherent breathing: about 6 seconds in and 6 out, even and without pauses.
3. 3Box breathing: in, hold, out, hold, 4 seconds each.
4. 4Alternate-nostril breathing: close one nostril at a time with your fingers and alternate sides.
5. 5Sun breathing (Surya Bhedana): in through the right nostril, out through the left.

Picking your first

For the daytime, start with a 5-minute Wim Hof session; to slow down in the evening, start with 4-7-8. Not sure? Do one short session and see how it feels.

Read this first

1. 1Sit or lie down somewhere safe. Never practise standing.
2. 2Never practise while driving, riding, bathing, swimming or near water.
3. 3If you can't hold your breath any longer, breathe in. This is not a contest.
4. 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
5. 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.