Breathing Exercises for Beginners
If you've never done structured breathing exercises before, the number of techniques can feel overwhelming. The truth is simple: all breathwork works by slowing your breathing rate, which activates your parasympathetic nervous system. The specific pattern matters less than the act of deliberate, controlled breathing.
Start with the simplest technique (extended exhale — just breathe out longer than you breathe in) and practice for 3-5 minutes daily. Once that feels natural, try triangle breathing or coherence breathing. Save box breathing and 4-7-8 for when you're comfortable with breath holds.
Recommended Techniques
Simplest possible technique — just make your exhale longer than your inhale. No holds, no complex timing. Start here.
Introduces a gentle breath hold. Three equal phases are easy to remember and follow. A natural step up from extended exhale.
Equal inhale and exhale with no holds. The rhythm becomes meditative quickly. Great for building a daily practice.
Not a sustained practice, but the most useful single breath you can learn. Use it anytime you need instant calm.
Frequently Asked Questions
What is the easiest breathing exercise?
Extended exhale breathing — just breathe out for twice as long as you breathe in. Try 3 seconds in, 6 seconds out. No holds, no complex counting. If you can count to 6, you can do this technique.
How long should a beginner breathe for?
Start with 3-5 minutes. Most beginners feel the effects within 2 minutes. Gradually increase to 10-15 minutes as it becomes comfortable. Consistency (daily short sessions) matters more than duration.
Can you do breathing exercises wrong?
The only real mistake is forcing it. If you feel dizzy, lightheaded, or anxious, you're either breathing too fast or holding too long. Reduce the intensity, shorten the holds, and breathe at a pace that feels comfortable.
Do I need an app for breathing exercises?
No. A visual timer helps maintain rhythm (that's what this tool provides), but you can also practice with just a clock or by counting in your head. The key is maintaining a consistent pace.
All Breathing Techniques