Breathwork 101: A Beginner’s Guide to Yogic Breathing Techniques

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Setting up – space, environment
internally and externally.

A gentle breathwork practice – Part One

If you’re practicing at home, set up a safe space and environment where you will not be disturbed. Perhaps, burn your favourite incense, or light a candle (I always like to make a spiritual safe space before meditating or doing breathwork).

(When using candles – always make sure naked flames are in a safe space away from anything flammable and never left unattended)

Sit comfortably, perhaps on a cushion and focus on the breath.

(Read our blog post for guidance on how to sit comfortably in Meditation or for Breathwork here).

Focus on the breath as you inhale & exhale – observe the lungs and the ribcage, what is happening?

Start to slow the breath down for a count of four as you inhale and exhale, perhaps elongating the exhale a little longer.

Place your hand on your chest and complete 10-20 rounds breathing like this.

Return to a normal breath, pause and reflect – how does the body and mind feel after this short exercise?

Part two: Four Part Box Breath

How to practice:

Four Part Box Breath

1. Inhale for a count of four, from the base of the spine to the crown of the head.
2. Retain the breath for a count of four.
3. Exhale for a count of four, from the crown of the head to the base of the spine.
4. Retain the breath for a count of four.
5. Complete as many rounds as you feel comfortable doing, remembering this is your practice. Take normal breaths when needed then come back to the practice. Complete 3-4 rounds.
6. Return to a normal breath, pause and observe. How does the body feel? How does the mind feel?

Guided breathwork practice video: