When we think about wellness, our minds often go straight to workouts, nutrition, or sleep. But there’s something even more fundamental that shapes our health, focus, and energy — our breath. Practicing breathing techniques for wellness can boost energy and calm. These daily breathing exercises boost energy, calm stress, and sharpen focus.
I recently read James Nestor’s book Breath: The New Science of a Lost Art, and it completely changed the way I view something I’ve been doing unconsciously my whole life. Breathing isn’t just automatic- how we breathe makes a powerful difference for our health, mood, and overall well-being.
Why Breathing Techniques for Wellness Deserve More Attention
The way we breathe influences nearly every aspect of life:
Sleep quality — Mouth breathing can disrupt rest, leaving us tired and unfocused.
Stress levels — Deep, slow breathing activate’s the body’s relaxation response and reduces anxiety.
Energy — Oxygen-rich breathing fuels the body, helping us feel more awake and alert.
Focus– Practicing mindful breathing improves mental clarity and concentration.
I realized that while I was busy focusing on nutrition and workouts, I was overlooking something just as powerful: the simple act of breathing well.
The Habits That Hold Us Back
Most of us breathe in ways that actually work against our bodies without realizing it. Three common habits are:
1. Mouth breathing – dries the airways, disrupts sleep, and can leave us feeling tired.
2. Chest breathing – shallow, rapid breaths signal stress to the body and keep us in the “fight or flight” mode.
3. Over-breathing – taking in too much air, which ironically reduces oxygen efficiency and can make us feel lightheaded or anxious.
The good news? Simply becoming aware of these habits is the first step toward changing them.
Four Breathing Techniques for Wellness That Actually Work
The best part about breathwork is that it doesn’t require hours of practice. Just a few minutes a day can have a powerful impact on your energy, focus, and overall well-being. Here are four techniques I use and love:
🌿 Nose Breathing
Whenever possible, breathe through your nose. Nasal breathing filters and warms the air, improves circulation, and helps the body use oxygen more effectively.
Try this: Take 5 minutes today to focus only on slow, gentle nasal breathing. Notice how much calmer and clearer you feel.
⏳ The 5.5 Breath
Science shows the body thrives at about 5.5 breaths per minute. That’s about a 5.5-second inhale followed by a 5.5-second exhale. This gentle rhythm helps balance oxygen and carbon dioxide in the body, creating a sense of calm and clarity.
Tip: Try the 5.5 breath as a mid-day reset whenever your energy dips or your mind feels scattered.
🔲 Box Breathing
Box breathing is a simple yet powerful technique often used by athletes and even the military to stay calm under pressure. Breathe in for 4 counts, hold for 4, exhale for 4, hold again for 4- like moving around the sides of a box.
Best for: moments of stress, overwhelm, or when you need to sharpen focus. Use it before a big meeting, after a tough workout, or anytime you need to recenter.
🌙 The 4-7-8 Method
Known as the “relaxing breath”, this method is magic for winding down. Inhale for 4, Hold for 7, exhale for 8. Repeating this cycle just a few timespan slow your heart rate and quiet your nervous system, preparing you for deep rest.
Tip: use this technique before bed to fall asleep faster and improve sleep quality.
Making Breathing Techniques Part of Your Life
The easiest way to stick with breathwork is to weave it into things you already do.
• During a workout, focus on nasal breathing to boost endurance.
• At your desk, pause for 5 minutes of box breathing between tasks.
• At night, try 4-7-8 breathing to transition into restful sleep.
• Set a reminder to pause and take 10 slow breaths each day.
Breathing isn’t just a practice- it’s a lifestyle shift that supports energy, calm, and focus every single day.
Final Thought
Breathing is free, simple, and always within reach, yet we often overlook its power. Since reading Breath by James Nestor, I’ve been experimenting with these different breathing techniques and I can honestly say they’ve transformed how I feel everyday.
So here’s my invitation to you: pause right now. Inhale slowly through your nose, hold for a moment, and exhale with ease. Simple, right? That’s the first step to breathing better, and ultimately to living better.