| Diaphragmatic Breathing |
Breathing deeply into the diaphragm. |
30 |
Abdomen |
Easy |
| Box Breathing |
Inhale, hold, exhale, hold for equal counts. |
60 |
Chest |
Moderate |
| 4-7-8 Breathing |
Inhale for 4, hold for 7, exhale for 8 seconds. |
60 |
Mindfulness |
Moderate |
| Alternate Nostril Breathing |
Breathe alternately through each nostril. |
60 |
Nasal passages |
Moderate |
| Belly Breathing |
Focus on expanding the belly while inhaling. |
30 |
Abdomen |
Easy |
| Pursed Lip Breathing |
Inhale through the nose, exhale through pursed lips. |
30 |
Lungs |
Easy |
| Resonant Breathing |
Deep, slow, and steady breathing to promote calm. |
60 |
Whole body |
Moderate |
| Heartbeat Breathing |
Match breath with heartbeat rhythm. |
60 |
Heart |
Challenging |
| Mindful Breathing |
Focus fully on the breath without distractions. |
60 |
Mindfulness |
Easy |
| Progressive Relaxation Breathing |
Integrate breathing with progressive muscle relaxation. |
120 |
Mind-body |
Challenging |
| Yogic Breathing (Pranayama) |
Focused breathing techniques from yoga. |
90 |
Energy flow |
Moderate |
| Visualizations with Breathing |
Combine calming visuals with breathwork. |
120 |
Mindfulness |
Moderate |
| Deep Breathing |
Inhale deeply through the nose and exhale slowly. |
30 |
Chest |
Easy |
| Counting Breaths |
Count each breath to maintain focus and calm. |
60 |
Mindfulness |
Easy |
| Ocean Breathing (Ujjayi) |
Breath sounds like ocean waves, calming the mind. |
90 |
Sound |
Moderate |
| Capacitor Breathing |
Breathe in to fill the body with energy, exhale to release. |
60 |
Energy |
Moderate |
| Expanded Breath |
Inhale deeply while expanding the ribcage. |
60 |
Chest |
Moderate |
| Breath Retention |
Hold breath after inhalation for calmness. |
45 |
Mindfulness |
Challenging |
| Breath of Fire |
Rapid, rhythmic breath to energize and clear the mind. |
60 |
Energy |
Challenging |
| Chakra Breathing |
Focus breathing on different energy centers of the body. |
120 |
Energy flow |
Challenging |
| Calm Breath |
Gentle, slow breaths focused on being present. |
60 |
Mindfulness |
Easy |
| Visualization Breathing |
Inhale while visualizing positive energy, exhale negativity. |
90 |
Visualization |
Moderate |
| Self-Compassion Breathing |
Inhale self-love, exhale self-judgment. |
90 |
Emotional health |
Moderate |
| Environment Awareness Breathing |
Inhale awareness of surroundings, exhale tension. |
60 |
Mindfulness |
Easy |
| Affirmation Breathing |
Combine deep breaths with positive affirmations. |
90 |
Mindfulness |
Moderate |
| Windshield Wiper Breathing |
Move side to side while focusing on breath. |
60 |
Mindful movement |
Moderate |
| Breathing with Guided Meditation |
Focus on breath through a guided meditation. |
300 |
Mindfulness |
Varies |
| Morning Breathing Routine |
Quick deep breath routine to start the day. |
120 |
Energy |
Easy |
| Evening Wind-Down Breathing |
Slow deep breaths to prepare for sleep. |
120 |
Rest |
Easy |
| Calming Breath (Calm Ujjayi) |
Soft and gentle Ujjayi breath for relaxation. |
90 |
Mindfulness |
Moderate |
| Counting down Breaths |
Count down from 10 with each exhale to calm down. |
60 |
Mindfulness |
Easy |
| Nature Connection Breathing |
Breathe deeply while connecting with nature. |
120 |
Mindfulness |
Moderate |
| Relaxing Humming Breathing |
Inhale deeply and hum while exhaling for calm. |
90 |
Sound |
Moderate |
| Emotion Release Breathing |
Inhale positive emotions, exhale negativity. |
90 |
Emotional health |
Moderate |
| Shared Breathing in Pairs |
Breathe in sync with a partner in meditation. |
180 |
Connection |
Moderate |
| Floating Breathing |
Imagine floating while breathing deeply. |
120 |
Visualization |
Easy |
| Compassionate Breathing |
Inhale compassion for self and others, exhale doubt. |
90 |
Emotional health |
Moderate |
| Slow Breathing using a Metronome |
Inhale and exhale at a steady rate with a beat. |
120 |
Focus |
Moderate |
| Breath Awareness Exercise |
Simply notice your breath and sensations. |
60 |
Mindfulness |
Easy |
| Breathing with Music |
Breathe in rhythm with calming music or beats. |
120 |
Sound |
Moderate |
| Mantra Breathing |
Repeat a calming mantra with each breath. |
90 |
Mindfulness |
Moderate |
| Gratitude Breathing |
Inhale gratitude, exhale resentment. |
90 |
Emotional health |
Moderate |
| Mindful Sipping and Breathing |
Sip tea/water while focusing on breath. |
90 |
Mindfulness |
Easy |
| Breathwork with a Purpose |
Identify a purpose for your breathwork session. |
120 |
Mindfulness |
Moderate |
| Body Scan Breathing |
Scan body while breathing to release tension. |
120 |
Mind-body |
Moderate |
| Awareness through Different Breaths |
Use various breaths to enhance awareness. |
120 |
Focus |
Challenging |
| Breath of Joy |
Inhale deeply, stretch arms out as you exhale with joy. |
90 |
Mindfulness |
Moderate |
| Integrative Breathing |
Incorporate breathing with gentle movements. |
120 |
Mind-body |
Moderate |
| Visualization with Breath Counting |
Count breaths while visualizing calm places. |
120 |
Mindfulness |
Moderate |
| Dr. Andrew Weil's 4-7-8 Breath |
Utilize Dr. Weil's deep breathing technique. |
60 |
Mindfulness |
Moderate |
| Spherical Breathing |
Visualize breathing in a spherical motion. |
90 |
Visualization |
Moderate |
| Slow Breaths for Energy |
Slow breaths to refresh energy levels. |
60 |
Energy |
Easy |
| Breathing with Awareness |
Become aware of each breath occurring. |
60 |
Mindfulness |
Easy |
| Breath Syncing with Heartbeat |
Focus breaths to match heart rate. |
60 |
Mindfulness |
Challenging |
| Grounding Breath |
Focus on the earth beneath while breathing. |
60 |
Mindfulness |
Easy |
| Sticky Note Breathing |
Breathe calmly while looking at sticky notes with reminders. |
90 |
Mindfulness |
Easy |
| Color Breathing |
Visualize colors while inhaling different energies. |
120 |
Visualization |
Moderate |
| Deep and Alternate Breathing |
Integrate deep and alternate nostril breathing. |
120 |
Moderate |
Challenging |
| Balloon Breathing |
Imagine filling a balloon with your breath. |
60 |
Visualization |
Easy |
| Time Capsule Breathing |
Inhale capturing the moment, exhale letting go. |
120 |
Mindfulness |
Moderate |
| Ocean Wave Breathing |
Breathe in sync with waves crashing. |
90 |
Sound |
Moderate |
| Controlled Sighing |
Take deep, dramatic inhales and long exhales like a sigh. |
60 |
Mindfulness |
Easy |
| Future Self Breathing |
Breathe while imagining your preferred future self. |
120 |
Motivation |
Moderate |
| Creative Visualization Breathing |
Use breath to tap into creativity and ideas. |
120 |
Mindfulness |
Challenging |
| Chair Breath |
Practice focused breathing while sitting in a chair. |
60 |
Mindfulness |
Easy |
| Sound Healing Breathing |
Breathe in sync with healing frequencies or tones. |
120 |
Sound |
Moderate |
| Even Breathing Exercise |
Ensure inhaling and exhaling are equal in duration. |
60 |
Mindfulness |
Easy |
| Gratitude and Forgiveness Breathing |
Inhale gratitude, exhale forgiveness. |
90 |
Emotional health |
Moderate |
| Peaceful Afternoon Breathing |
Take a few minutes outside to breathe gently and relax. |
120 |
Mindfulness |
Easy |
| Intuitive Breathing |
Allow the body to guide the breathing pace and depth. |
90 |
Mindfulness |
Challenging |
| Breath Awareness through Movement |
Integrate breath with gentle movements or yoga. |
120 |
Mind-body |
Challenging |
| Deep Belly Breathing in Nature |
Practice deep breathing outdoors, focusing on nature. |
180 |
Mindfulness |
Moderate |
| Guided Breathing for Sleep |
Use a guided audio for breathing before sleep. |
240 |
Rest |
Moderate |
| Breathing with Grounding Objects |
Focus on grounding objects while breathing deeply. |
120 |
Mindfulness |
Moderate |
| Healing Breath Visualization |
Combine breath with healing visualizations. |
120 |
Mindfulness |
Challenging |
| Focused Breath and Noticing |
Inhale and notice your body's sensations deeply. |
90 |
Mindfulness |
Moderate |
| Cloud Visualization Breathing |
Imagine breathing in and out soft clouds. |
120 |
Visualization |
Easy |
| High-Altitude Breathing |
Practice slow and deep breathing as if at high altitude. |
120 |
Mindfulness |
Challenging |
| Belly Breathing with Emotions |
Notice feelings while practicing belly breathing. |
120 |
Emotional health |
Moderate |
| Positive Thinking Breath |
Inhale positivity, exhale negativity. |
90 |
Emotional health |
Moderate |
| Slow Motion Breathing |
Exaggerate the slowness of breaths for calming effect. |
90 |
Mindfulness |
Easy |
| Synchronized Group Breathing |
Breathe together in a group for unity. |
120 |
Community |
Moderate |
| Animal Breath Connections |
Relate breath to a peaceful animal you admire. |
90 |
Visualization |
Moderate |
| Breath Patterns in Nature |
Study and mimic nature's breathing cycles. |
180 |
Mindfulness |
Challenging |
| Joyful Breathing |
Smile while breathing to enhance joy. |
60 |
Mindfulness |
Easy |
| Rhythmic Breathing |
Establish a comfortable rhythm in breathing. |
120 |
Mindfulness |
Moderate |
| Transition Breathing |
Use breath to transition between activities or thoughts. |
90 |
Mindfulness |
Moderate |
| Simple Breath Awareness |
Pay attention to the simplicity of breathing. |
60 |
Mindfulness |
Easy |
| Breathing to Music with Movement |
Combine breath with music and gentle movements. |
180 |
Mind-body |
Moderate |
| Grounding the Breath |
Visualize roots while breathing to ground yourself. |
120 |
Mindfulness |
Moderate |
| Restorative Breathing |
Focus on slow restoration with each breath. |
120 |
Rest |
Easy |
| Resilience Breathing |
Inhale strength, exhale fear. |
90 |
Emotional health |
Moderate |
| Morning Meditation Breathing |
Start the day with a focused breathing meditation. |
180 |
Mindfulness |
Moderate |
| Nature-Inspired Breathing |
Inhale fresh air, exhale stale energy. |
60 |
Mindfulness |
Easy |
| Self-Love Breathing |
Focus on breathing self-acceptance and love. |
90 |
Emotional health |
Moderate |
| Calm Energy Breathing |
Inhale calming energies, exhale negatives. |
90 |
Energy |
Moderate |
| Ocean Deep Breathing |
Inhale deeply as if you are beneath ocean waves. |
120 |
Sound |
Moderate |
| Floating Cloud Breathing |
Inhale envisioning light clouds, exhale negativity. |
120 |
Visualization |
Moderate |