The Wellness Center's Blog

Try These Helpful Breathwork Exercises

By: Chelsea Wellness Center Staff

June 17, 2025, 10:00 am - Categories: Fitness Tips

If you’re feeling overwhelmed, tired, or burnt out, you’re not alone. Luckily, there are ways that we can help ourselves combat these feelings. Breathwork is a powerful tool that can help reduce stress, increase focus and promote a sense of calm. Whether you’re new to breath work or looking to expand your practice, these three simple exercises are a great place to start.

Box or four-square breathing.

Settle into a comfortable position and close your eyes. Breathe in for a count of four and hold that breath for four. Then, exhale for four and hold again for four. Repeat this cycle for a few minutes or until you feel more relaxed or clear-headed. This exercise can help regulate your nervous system and can quickly bring a sense of clarity.

The 4-7-8 breathing technique.

This technique is especially helpful for easing anxiety and promoting sleep. Again, to begin, you will want to start in a comfortable position with your eyes closed. If you want to use this technique to help yourself sleep, you can practice it lying down. Start by resting your tongue gently on the roof of your mouth. Then, inhale through your nose for a count of four. Hold your breath for seven and exhale slowly through your mouth with your lips pursed for a count of eight. Repeat the cycle up to three more times.

Alternate nostril breathing.

This breathing exercise may help to lower your stress levels and improve your overall well-being. To begin, sit comfortably with your back straight. With your right thumb, close your right nostril and inhale through your left nostril. Then, close your left nostril with your right ring finger as you open your right nostril and exhale. Inhale through the right nostril, close it and exhale through the left. Repeat the cycle for as long as you’d like.

These breathing exercises can be a simple and effective way to reset your mind and body. Take a moment throughout the day to practice, whether you’re at your desk, winding down for sleep, or just waking up. In the morning, you can also incorporate these helpful tips to have a more productive morning routine.

REFERENCE: British Heart Foundation. “3 breathing exercises to reduce stress.” BHF. December 11, 2023. www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises.