The number 1 tip for starting a breathwork practice
Build up your concentration power.
Breathwork is a tool for boosting your respiratory health, attention span, and overall energy.
A consistent practice will improve your physical, emotional, and mental well-being.
There are virtually unlimited techniques and programs available, so starting can feel overwhelming.
The secret to success? Begin with simplicity and consistency.
This approach not only helps you build a sustainable habit but also allows you to explore your goals and tailor your practice over time.
Why simplicity matters
The best way to start breathwork is to focus on small, manageable steps. Avoid overcomplicating your practice. Avoid straining yourself.
For instance, setting aside just 60 minutes a week to practice can help condition your respiratory system without overworking it. Sessions don’t have to be all at once—break them up into three 20-minute practices each week.
This gentle approach helps you stay consistent while building confidence in your abilities.
Begin with concentration exercises
Concentration exercises build up your ability to focus on what you choose.
This is critical when starting your breathwork practice. Without concentration, you can’t practice effectively. Even worse, you risk injuring yourself.
The best way to begin is with breath observation exercises, humming, light breath control, slow rhythmic breathing, and breath holds.
I remember when my friend Danny and I started practicing rhythmic breathing using the Wim Hof app. We’d feel light-headed. Sometimes our chest would hurt.
The lesson here is to start small and stay focused. Don’t overdo it.
I’ll break down four different techniques you can mix into your practice in the next section.
Beginner breathwork techniques
Humming
Humming during exhalation stimulates the vagus nerve, promoting relaxation and reducing stress.
It’s as simple as inhaling deeply through your nose, filling the bottom of your lungs, then the top, and exhaling while making a humming sound.
I recommend starting with four slow hums at the beginning of your practice. If you want to go deeper, you can practice for up to five minutes.
There’s no faster way to clear the mental chatter in your mind and root yourself in the present moment. This is a fun one to practice with a friend—you’ll sync up.
🔹 This practice is pretty straightforward, but I have a video demonstration going into more detail for paying subscribers below.
Box breathing
This technique can be used in various situations, from managing anxiety and panic attacks to improving focus and promoting relaxation. But you need to practice before those situations happen—it’s easier to prevent a panic attack than it is to breathe one away.
The core of box breathing involves four equal phases, each lasting for a specific count. Begin with four seconds, but adjust to your comfort level.
Inhale – Slowly inhale through your nose for a count of four. Filling the bottom of your lungs, then the top.
Hold – Suspend your breath for a count of four, keeping your lungs full.
Exhale – Slowly exhale through your nose for a count of four.
Hold – Suspend your breath again for a count of four with empty lungs.
Repeat for five minutes.
📱 You can practice this using a free metronome app set to 60 BPM. I also have a video demonstration for our paid subscribers below.
Breath counting meditation
For this technique, focus on your breath by counting each complete cycle—inhale and exhale—up to ten, then start over.
If you lose track, gently bring your attention back to one.
Pay attention to where you feel the breath most clearly—the tip of your nose, the rise and fall of your chest, or the expansion and contraction of your belly.
The key is to choose a spot, stick with it, and when you become distracted, bring your awareness back to your breath.
If possible, practice this exercise using only nasal breathing.
I covered this exercise last week in our newsletter because I can’t emphasize enough how important it is.
Rhythmic breathing and breath holds
Rhythmic breaths
Inhale deeply through your nose, filling your lungs from bottom to top.
Exhale gently through your nose.
Repeat this rhythmic inhale/exhale cycle 30 times at a steady pace.
Empty lung hold (suspension)
After your 30th breath, exhale completely, emptying your lungs.
Suspend your breath with your lungs empty for as long as you comfortably can.
Do not push to the point of extreme discomfort.
Recovery breath
When you feel the need to breathe, inhale deeply
Then inhale a little more on top of that first inhale (double inhale).
Hold this double inhale for approximately 15 seconds.
Release the breath slowly.
Practicing 1 round during your breathwork session is a great place to start. Build your way up to four rounds over time.
Key points:
Consistency – Maintain a steady rhythm throughout the 30 breaths.
Comfort – The breath holds should be challenging but not painful.
Focus – Pay attention to the sensations in your body during the exercise.
Environment – Perform this exercise lying down with your head slightly propped on a pillow and a cushion under your knees. Be in a safe and comfortable space. Never near water—you could pass out.
Listen to your body – If you feel dizzy, stop and return to normal breathing.
Caution – This type of breathing exercise can induce lightheadedness or tingling sensations. Those with cardiovascular issues or other medical conditions should consult with a doctor before attempting this. This is for informational purposes only. Please practice at your own risk.
I have a video demonstration going into more detail for paying subscribers below.
Aligning breathwork with your goals
Your goals significantly influence the direction of your breathwork journey:
Stress relief – Humming calms the parasympathetic nervous system.
Improved focus – Breath counting meditation and box breathing enhance concentration and mental clarity.
Physical performance – Rhythmic breathing and breath holds optimize oxygen efficiency.
Emotional regulation – All of these techniques, combined with mindfulness, help you connect with your emotions by noticing how your breath changes in response to stress or relaxation.
Better sleep - humming or rhythmic sighing, which I’ll cover in our upcoming newsletters, can greatly help you rest better at night
Understanding your goals, such as relaxation, improving focus, promoting better sleep, or boosting physical health, allows you to choose the right breathwork techniques for you.
Staying consistent
Consistency is key to reaping the benefits of breathwork. Start small—just an hour per week—and gradually increase duration as you become comfortable.
To stay motivated:
Incorporate breathwork into your existing routines – Treat it like a daily habit.
Experiment with different techniques – Find what resonates with you.
Join live online sessions – paying subscribers get notified about our online sessions and access to chat with me and our community.
Final thoughts for everyone
Breathwork doesn’t need to be complicated to be effective.
By starting simple—whether it’s humming, breath counting, or slow rhythmic patterns—you’ll build a strong foundation for long-term growth.
Remember, consistency is key.
Over time, this practice will help you connect more deeply with yourself while achieving your unique wellness goals.
Best of luck on your journey.
- Jake Twomey
Video demonstrations:
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