How To Start?

You can begin with something as simple as this: inhale through your nose for four seconds, hold for a second, and exhale through your mouth for six seconds. Try it a few times. You’ll probably notice your body settle a bit. If counting stresses you out, just focus on making your exhale longer than your inhale. That’s enough.

When to Use It

You can use breathwork anytime. In the car before work. Sitting on the edge of your bed. Even standing in line at the store. It doesn’t need to be a full “practice.” It’s more like a quick reset button you always carry.

Examples

If you’ve never tried breathwork, start with something simple so your brain doesn’t turn it into a project. Here are a few easy ways to begin

1. The “4–6 Breath”

This is the easiest one.

• Breathe in through your nose for 4 seconds
• Breathe out through your mouth for 6 seconds
• Do it 5–10 times

2. Box Breathing

Good when you feel tense or overwhelmed.

• Inhale for 4 seconds
• Hold for 4
• Exhale for 4
• Hold for 4

Repeat a few rounds. It slows everything down without you having to think too hard.

3. Hand-on-Chest Breathing

Helpful if counting stresses you out.

• Put one hand on your chest or belly
• Take slow breaths and feel your hand move
• Aim for gentle, steady breathing, not “big” breaths

This keeps you grounded and stops your mind from running.

4. “One Minute Reset”

If you’re in a rush:

• Set a timer for 60 seconds
• Breathe slowly and keep your shoulders relaxed
• Focus on the air going in and out

That’s it. One minute is enough to feel a shift.

Final Thought

Breathwork won’t fix everything, but it gives you a small sense of control in moments when you feel off balance. And sometimes that’s all you need to get through the next part of your day.