How to do breathwork for beginners

A young woman with her eyes closed and hands on her chest is practising breathwork
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Key Points

  • Conscious breathwork may be a helpful tool for relieving stress and mild anxiety.
  • The box breathing technique is a great starting point for beginners.
  • It’s important to speak to a healthcare professional if you need support with your mental wellbeing.

Breathwork has a long tradition of being used to promote relaxation and relieve stress. We spoke with Health Psychologist and Healthylife Advisory Board member Dr Moira Junge to learn more about breathwork and take a closer look at how to do breathwork if you’re a beginner. 

What is breathwork? 

“Breathwork is a term that is used to describe the use of breathing exercises to bring about an improvement in mental, physical, and spiritual health,” shares Dr Moira. 

When we’re stressed, our breathing pattern often shifts – think shorter, shallow breathing. On the flip side, our breath tends to flow gently and evenly when we're relaxed. The potential benefits of breathwork lie in mimicking this calm breathing pattern intentionally. It’s like a gentle nudge to our autonomic nervous system, which handles all the automatic functions in our body and may help to activate your parasympathetic nervous system, helping to counteract the flight-or-fight response.

How to do breathwork when you’re a beginner

As a beginner, start with the basics. If possible, consider joining a class or finding a guide, even if it’s an online resource. “The key is to keep it low-cost or, better yet, free,” shares Dr Moira. “Breathwork shouldn’t break the bank.”

It’s also important to approach breathwork with realistic expectations. While it may help to ease mild anxiety, along with other potential benefits, it’s not a cure-all. If you’re experiencing significant challenges, consider seeking guidance from a healthcare professional as a first step.

A man is sitting on a bed in front of a window practising box breathing, a good breathwork technique for beginners

Box breathing is a simple breathwork technique that’s suitable for beginners

What types of breathwork are suitable for beginners? 

The box breathing technique is a simple one for beginners. Here are some easy steps to guide you:

  • Focus on a square object in front of you (windows, doors, artworks or picture frames can be used – anything with four sides).
  • Inhale slowly through your nose for four seconds while looking at the top left part of the square.
  • Hold your breath for four seconds while looking across at the right side of the square.
  • Exhale slowly through your mouth for four seconds while looking at the bottom right side of the square.
  • Hold your breath for four seconds while looking across at the left side of the square.
  • Repeat for a few minutes.

The purpose of looking at a square object for this breathwork practice is to give your mind something to focus on. You can easily practice this breathing technique without looking at a square object, with your eyes open or closed.

A senior woman with her eyes closed doing breathwork for beginners

If you’re a beginner, start by practising breathwork for five minutes a day

7 tips for practising breathwork 

  1. Keep it simple: When you’re new to breathwork, start with easy techniques. Don’t overcomplicate things.
  2. Take it slow: Begin with just five minutes a day. You can increase the time as you get more comfortable.
  3. Choose what feels right: Use breathwork exercises that make sense to you and don’t seem too hard.
  4. Find a quiet spot: Practice in a peaceful, quiet place to avoid distractions.
  5. Connect to your routine: Link your breathwork to something you do every day, like brushing your teeth. It’ll help you remember.
  6. Be patient: Breathwork takes time to master. Don’t get discouraged if you don’t see immediate results. Keep practising.
  7. No pressure: Don’t stress if your mind wanders during practice. It’s normal. Just refocus and continue.

Just breeeaathee…

Incorporating breathwork into your daily routine can be simple, even if you’re a beginner. Remember, if you need support with your mental wellbeing, please consult a healthcare professional. 

Related:

Dr Moira Junge, a healthylife Advisory Board member, is a registered, practising health psychologist with the added specialty of sleep. She has been in private practice for over 20 years and is the CEO of the Sleep Health Foundation and was a founding member of the Behavioural Management of Sleep Disorders Committee within the Australasian Sleep Association (ASA). Dr Moira was also Chair of the ASA Insomnia and Sleep Health Council (2008-2015) and is a full member of the Australian Psychological Society.

Reviewed by the Healthylife Advisory Board November 2023

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This article is for informational purposes only and does not provide medical advice, diagnosis or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health, you should consult with a health professional.