Morning Breathwork — Elevate Your Energy & Focus
1. Energising Breath of Fire (3–7 minutes)
Best for: Activating your energy, boosting clarity, increasing vibration
How to do it:
- Sit upright with a straight spine.
- Inhale and exhale rapidly through the nose.
- Focus on sharp, rhythmic exhales (your inhale will happen automatically).
- Pull your belly in with each exhale like a pump.
Pace: ~2–3 breaths per second
Mantra (optional): Mentally repeat “I rise” or “I expand” as you breathe.
Benefits:
- Detoxifies and oxygenates
- Activates your solar plexus (personal power)
- Wakes up your mind and body
2. 4-4-4-4 Box Breathing (3–5 minutes)
Best for: Grounding your energy while staying alert and calm
How to do it:
- Inhale through the nose for 4 counts
- Hold for 4 counts
- Exhale through the nose or mouth for 4 counts
- Hold for 4 counts
- Repeat for several cycles
Benefits:
- Enhances focus and presence
- Resets the nervous system
- Great before meditation or journaling
Evening Breathwork — Calm, Cleanse, and Unwind
3. Oceanic Breathing (Ujjayi Breath) (5–10 minutes)
Best for: Calming the nervous system, slowing the mind, deepening relaxation
How to do it:
- Inhale slowly through the nose, slightly constricting the throat
- Exhale with a whisper-like sound, also through the nose
- The breath should sound like gentle ocean waves
- Let each breath be long, slow, and even
Mantra (optional): Mentally repeat “I release” on exhale, “I receive peace” on inhale
Benefits:
- Soothes anxiety and restlessness
- Prepares body for deep sleep
- Creates a meditative state
4. Extended Exhale (2:1 Ratio) (5–8 minutes)
Best for: Releasing tension, triggering the parasympathetic system
How to do it:
- Inhale for 4 counts
- Exhale for 8 counts
- (Adjust to 3/6 or 5/10 based on comfort)
- Focus on relaxing more deeply with each breath
Benefits:
- Lowers heart rate
- Releases stored emotional stress
- Supports deep, restful sleep
5. Alternate Nostril Breathing (Nadi Shodhana) (4–8 minutes)
Best for: Balancing energies, clearing mental fog, promoting inner peace
How to do it:
- Use your thumb and ring finger to close one nostril at a time.
- Close right nostril, inhale through left
- Close left, exhale through right
- Inhale through right
- Close right, exhale through left
- That’s one cycle. Repeat 5–10 times.
Benefits:
- Harmonises masculine/feminine energy
- Clears emotional residue
- Resets your internal rhythm before sleep
Bonus Tip — Breathwork + Intention = Transformation
Add intention to your breathwork by silently repeating affirmations with each inhale and exhale:
Exhale: “I release fear / tension / doubt / fatigue.”
Inhale: “I invite peace / love / energy / clarity.”
