Published November 20, 2025 11:44AM
Your breath is pretty much your built-in BFF. Closely linked to your physiology, emotions, and mental state, breath is a force that can bring your body and mind into better balance, which is why familiarizing yourself with simple breathing exercises can improve your mental state and overall quality of life.
Breathing exercises are more than a simple accompaniment to yoga and meditation. Even when practiced alone, a well-chosen breathing technique has the power to clear your mind, alleviate your stress, and quiet symptoms of anxiety. If you’ve practiced breathwork, you can likely attest to the quick and impressive shifts that are possible—after just a few minutes, your world can seem like a more tranquil, and simultaneously more vibrant, place.
In yoga, there’s a lot of mention of pranayama, a Sanskrit term that translates to “breath control.” Prana means “life force,” while ayama translates to “to draw out” (and yama means “control”). Breathwork is as foundational to yoga as asanas (poses) and meditation. It’s through the breath that your practice becomes clear and vital, and that you become truly present.
One of the best parts about breathwork? It’s accessible to anyone, anytime. The key is choosing the right technique for you.
5 Breathing Exercises to Try Today
Most breathing techniques work best in a seated meditation position, which allows for maximum air flow, although you can opt for any comfortable seated position with a straight spine, such as Easy Pose or Thunderbolt (aka kneeling with your hips resting on your heels). Exceptions include Ujjayi and Lion’s Breath, both of which can be easily incorporated into your yoga flow.
1. Equal Breathing
Yes, equal breathing is exactly what it sounds like: matching your inhales to your exhales.
How to: Count along with your deep inhalation. When you’re ready, exhale on the same count. Repeat as many times as you need.
2. Alternate Nostril Breathing
In yogic tradition, alternate or single nostril breathing is thought to unblock energetic pathways, and research suggests that this method may even reduce hypertension when practiced regularly.
How to: Place you index finger on your forehead, using your thumb to seal your left nostril. Inhale through your right nostril. Release your left nostril and seal your right with your pinky, exhaling. Inhale through your left nostril, then seal your left nostril to exhale through your right. Repeat this cyclical pattern for 1-3 minutes.
3. Box Breathing
Box Breathing, or Sama Vritti Pranayama, is all about relying on structure to find release.
How to: Imagine yourself creating a four-sided shape with the count of your breath. Inhale for 4, hold for 4, exhale for 4, hold for 4. If a shorter or longer count feels like a better choice for you, feel free to adjust; the important thing here is the equal lengths and smooth, purposeful repetition.
4. Ujjayi Breathing
Also known as Victorious Breath, Ujjayi is a long, smooth, slightly audible breath that grounds you in the moment while energizing your being.
How to: Think of your breath is a crashing ocean wave. Start by creating a gentle constriction at the opening of your throat, creating a subtle resistance to your natural inhalations and exhalations.
5. Lion’s Breath
This breath asks that you leave your inhibitions and self-judgements at the door. You’re going to be making a silly face and an audible breath, all to perfect your own mindful roar.
How To: It’s simple: take a big breath in through your nose and when you’re ready to exhale, stick your tongue out and sigh it all out your mouth with a “ha” sound. One Lion’s Breath may be enough, but if not, repeat until you feel as energized and empowered as possible.
