Master your breath, master your mind. Science-backed techniques for stress relief, better sleep, and peak performance.
Breathwork is one of the most accessible yet powerful tools for managing stress, improving mental health, and cultivating inner peace. Research shows that controlled breathing can significantly reduce anxiety, lower blood pressure, and enhance emotional regulation.
Stanford Study: Just 5 minutes of daily breathwork produced greater improvements in mood and reduced respiratory rate more effectively than mindfulness meditation.
Best for: Stress relief, focus, calming anxiety
1. Inhale through nose for 4 counts
2. Hold for 4 counts
3. Exhale through mouth for 4 counts
4. Hold empty for 4 counts
5. Repeat for 5-10 minutes
Why it works: Used by Navy SEALs and athletes. Lowers cortisol, improves focus, and activates your calm nervous system.
Best for: Falling asleep, anxiety relief
1. Exhale completely through mouth
2. Inhale through nose for 4 counts
3. Hold breath for 7 counts
4. Exhale forcefully through mouth for 8 counts (whoosh sound)
5. Repeat 4 times
Why it works: The extended exhale slows your heart rate and signals your brain to relax. Many fall asleep within minutes!
Best for: Beginners, daily stress relief
1. Lie down or sit comfortably
2. Place one hand on chest, one on belly
3. Breathe deeply through nose into belly
4. Feel belly rise (not chest)
5. Exhale slowly through mouth
6. Continue for 5-10 minutes
Why it works: Stimulates the vagus nerve, activating your body's natural relaxation response.
35% reduction in stress, 32% reduction in anxiety, 40% reduction in depression symptoms
9% reduction in heart rate, 7% reduction in blood pressure, 56% improvement in heart rate variability
Fall asleep faster, improve sleep quality, reduce nighttime anxiety
Enhanced concentration, better athletic performance, improved cognitive function
For: Energy boost, immune system, mental toughness
⚠️ Advanced technique - requires training and medical clearance
35 deep breaths followed by breath hold. Creates temporary stress followed by deep relaxation. Research shows 24% reduction in depression and 27% reduction in anxiety.
For: Balance, focus, nervous system regulation
1. Close right nostril, inhale through left
2. Close left nostril, exhale through right
3. Inhale through right
4. Close right, exhale through left
5. Repeat for 5-10 rounds
NEVER practice breathwork:
Consult a doctor before practicing if you have:
Stop immediately if you experience:
Week 1: Foundation
Start with 5 minutes of belly breathing daily. Morning or before bed works best.
Week 2: Build Consistency
Add box breathing when stressed. Practice 4-7-8 breathing before sleep.
Week 3+: Explore & Expand
Try different techniques. Increase session length to 10-15 minutes. Notice the changes!
Follow along with these music-guided breathwork sessions at different paces
Perfect starting point for your breathwork journey. This gentle slow-paced session helps you build a strong foundation with conscious breathing. Ideal for beginners, stress relief, and deep relaxation.
Step up your practice with a progressively faster breathing rhythm. This intermediate session builds energy, improves focus, and prepares you for more advanced techniques. Great for mid-day energy boosts.
Intense, rapid breathing session for experienced practitioners. This advanced practice builds mental resilience, increases energy, and can create altered states of consciousness. Maximum vitality and peak performance.
💡 Tip: Start with the slow pace to learn proper technique, progress to increasing pace once comfortable, then try fast pace when you're ready for advanced practice!
Practice these breathing techniques with our guided apps. Perfect for pre-workout focus, post-workout recovery, or evening relaxation.
Breathe in for 4, hold for 4, exhale for 4, hold for 4. Perfect for calming the nervous system.
30 breaths followed by breath retention. Energizing and stress-reducing.
⚠️ Do NOT use while driving or in water
Want to incorporate breathwork into your training routine?
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