As we begin 2025, many of us are reflecting on how to settle into the new year with less stress and more balance. The demands of our day-to-day lives can leave us feeling overwhelmed, but one of the most powerful tools for managing stress is right under your nose—your breath. And no, we don’t mean “Just take a breather!” when you’re stressed out. We’re talking about breathwork, the transformative wellness practice that will help you reset, refocus and recharge.
This powerhouse technique can energize you, reduce anxiety, improve sleep, and offer a sense of calm in your daily routines. The best part is it can be done anywhere, anytime!
Here’s how to start incorporating breathwork into your wellness practice, helping you leave stress in 2024. Let’s go!
What is Breathwork?
First things first: let’s get into what breathwork actually is. Simply put, it’s the practice of consciously controlling your breathing to influence your mental, emotional, and physical state. While it may seem like another wellness trend, it has roots in ancient traditions like yogic pranayama, Taoist breathing, and shamanic breathwork. Modern methods like Wim Hof breathing and holotropic breathwork have also gained traction, offering more intense, altered states of consciousness.
Breathwork techniques range from slow, calming breaths for relaxation to fast, rhythmic breathing designed to boost energy or release emotional tension. The type you’ll want to use depends on your specific goal for the day, and we’ll get into that, so keep reading!
What are the Benefits of Breathwork?
The benefits of breathwork are as varied as the techniques themselves. Here’s a quick breakdown of what you can expect:
- Stress & Anxiety Relief: Techniques like 4-7-8 breathing activate the parasympathetic nervous system, helping you shift from “fight or flight” to “rest and digest.”
- Improved Sleep: Breathwork before bed can calm the mind and body, making it easier to drift off to sleep.
- More Energy & Focus: Need a jolt of energy without coffee? Wim Hof breathing or breath of fire can leave you feeling sharp and ready to tackle the day.
- Emotional Clarity & Healing: Breathwork like holotropic breathing releases stored emotional trauma.
- Physical Health: Regular practice strengthens the lungs, increases oxygen flow, and even supports immune function.
With benefits like these, it’s easy to see why breathwork deserves a spot in your daily wellness routine. But how do you fit it in without feeling like you’re adding another “to-do” to your already packed day?
How To Get Into Breathwork
Our trick for making breathwork a daily habit is through task association. When you link breathwork with something you’re already doing (like brewing your morning coffee or getting ready for bed), it becomes a natural part of your routine!
Here are some clever ways to work it in:
- Morning Coffee Ritual: While you’re waiting for your coffee to brew, practice box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4). Do this for 5 minutes. It sets a calm, intentional tone for the day ahead and is ideal for busy people short on time but big on optimization.
- Post-Workout Cool Down: This one is for fitness enthusiasts, pilates princesses or anyone who’s adding stretching to their day. After you’ve finished your movement for the day, practice diaphragmatic breathing (deep belly breathing) for 5-10 minutes. This method helps the body shift from “go mode” to “rest mode,” promoting recovery.
- Afternoon Energy Boost. Office warriors will thank us for this style of breathwork. When that 2 PM slump hits, do a quick round of Wim Hof breathing (30-40 deep breaths, breath hold, then inhale and hold for 15 seconds). It offers an instant, natural boost of energy—no caffeine required!
- Walks & Errands: We’re all for getting many things done at once, so how about getting your breathwork done when you’re out and about? From walking to the store for groceries or taking your dog around the block, you can practice nasal breathing (in through the nose, out through the nose) to increase oxygen flow. You’ll enhance your oxygen efficiency and boost your endurance, so give this one a go!
- Pre-Sleep Wind-Down: When you settle into bed for the evening, don’t grab your phone! Instead, try to practice 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8) for 5-10 minutes. Ideal for insomniacs and overthinkers, this method helps quiet racing thoughts and signals your body to fall asleep.
Looking for a quick reference point for which breathwork to try out? Here are a few techniques to experiment with, depending on your goals:
For Stress & Relaxation
- Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.
- 4-7-8 Breathing: Inhale for 4, hold for 7, exhale for 8.
For Energy & Focus
- Wim Hof Breathing: 30-40 deep breaths, breath hold, inhale and hold for 15 seconds.
- Breath of Fire: Quick, rhythmic exhales like “sniffing” through your nose.
For Emotional Clarity
- Holotropic Breathwork: Intense circular breathing (best with a guide).
- Rebirthing Breathwork: Continuous breathing with no pause between inhale and exhale.
Just Breathe!
If the idea of adding “one more thing” to your daily schedule feels daunting, remember that breathwork doesn’t require extra time. Pair it with daily activities you’re already doing, like making your morning coffee, preparing dinner or sitting in traffic.
Once you’ve paired breathwork with everyday tasks, you’ll notice it becomes second nature, trust us!
One last piece of advice? Start small. Breathe intentionally for 5 minutes a day. As it becomes part of your lifestyle, you’ll notice a difference in your energy, focus, and ability to manage stress. Whether you’re looking for a calming daily ritual or an energy boost at 2 PM, there’s a breathwork technique for you!
