Breathwork is having a moment, and it deserves one. The research on controlled breathing is solid — from reducing anxiety to improving sleep. But the sheer number of techniques out there can be paralysing. Wim Hof. Box breathing. 4-7-8. Pranayama. It can feel like you need a qualification just to breathe properly.

Let me simplify things. Here’s how to start at home, without any special equipment or prior experience.

First, understand why it works

Breathing is unique because it operates both automatically and under voluntary control. This gives you direct access to your autonomic nervous system. Breathe slowly and deeply, and you activate the parasympathetic branch (rest and digest). Breathe quickly and shallowly, and you activate the sympathetic branch (fight or flight).

Most of us default to shallow chest breathing that keeps us in a low-grade stress state all day. Conscious breathwork interrupts that pattern.

The only technique you need to start

If you learn nothing else from this article, learn this one: extended exhale breathing.

Here’s how it works:

1. Sit or lie down comfortably. You don’t need to be cross-legged on a cushion — a chair is fine, your bed is fine.
2. Breathe in through your nose for a count of four.
3. Breathe out through your nose (or mouth, if that’s more comfortable) for a count of six.
4. Repeat for two to five minutes.

That’s it. The exhale being longer than the inhale is what triggers the parasympathetic response. Stanford research found that even five minutes of this produced greater anxiety reduction than mindfulness meditation of the same duration.

You don’t need to count perfectly. Just make the out-breath longer than the in-breath. Find what’s comfortable.

When to practice

The beauty of breathwork is that it doesn’t require a dedicated time slot the way a gym session or meditation sit might. You can do it:

• First thing in the morning, before you check your phone, to set a calm tone for the day
• Before a stressful meeting or conversation, to down-regulate your nervous system
• At your desk, during a work break (nobody will even know you’re doing it)
• Before bed, to help transition from wakefulness to sleep
• In the car (parked, obviously), before walking into a situation that makes you anxious

I do some form of breathwork multiple times a day, but it rarely looks like a formal practice. It’s usually 60 seconds of intentional breathing while the kettle boils or while I’m waiting for a class to start.

Building from there

Once extended exhale breathing feels natural, you might want to explore other techniques. Here are two I’d recommend as next steps:

Box breathing

Also called four-square breathing, this was popularised by Navy SEALs but is useful for anyone who needs to stay calm under pressure.

• Inhale for four counts
• Hold for four counts
• Exhale for four counts
• Hold for four counts
• Repeat

The holds add an element of breath control that deepens the calming effect. Start with four rounds and build up.

Physiological sigh

This is the one from the Stanford research mentioned above. It mimics the double inhale your body naturally does when it’s trying to calm down (like the shuddering breath after crying).

• Take a deep inhale through your nose
• At the top, take a second short sniff in to fully inflate your lungs
• Let out a long, slow exhale through your mouth
• Repeat one to three times

This is remarkably effective for acute stress. If you’re about to lose your cool in a meeting, one or two physiological sighs can bring your nervous system back to baseline within seconds.

Common mistakes to avoid

Don’t force it. Breathwork should never feel like you’re suffocating or straining. If a count feels too long, shorten it. The goal is gentle control, not rigid discipline.

Don’t hyperventilate. Advanced techniques like Wim Hof are not beginner practices. Stick with slow, controlled techniques when starting out.

Don’t overthink it. You don’t need the perfect posture or environment. Just breathe with a little more intention than usual.

Don’t expect instant transformation. The benefits accumulate with consistency. After a week or two of daily practice, most people notice they’re calmer and sleep better.

The bottom line

You already know how to breathe. A breathwork practice is simply bringing awareness and intention to something your body already does. Start with one technique. Do it for two minutes. Notice how you feel.

That’s all you need. No app subscription. No certification. No special cushion.

Just you and your breath. It’s always been there. You just have to pay attention to it.