Breathing Techniques

A collection of simple, effective breathing techniques to support relaxation, focus, and nervous system balance. Start with basic breath awareness and progress into structured methods you can use anytime to calm your mind and body.

Rising Breath

Lift your arms with each slow inhale and lower them with each exhale, moving only as fast as your breath.

Breathing Techniques

Edward Jandras

1 day ago4 min read

Body Scan Breathing

Move your attention from feet to head, one slow breath at a time, with nothing to fix and nothing to force.

Breathing Techniques

Edward Jandras

Nov 14 min read

Five Senses Grounding Breath

A simple technique pairing slow breathing with noticing your senses, one at a time, to calm an overwhelmed mind.

Breathing Techniques

Edward Jandras

Oct 253 min read

Right Nostril Breathing (Surya Bhedana)

A steady, warming breathing technique using only the right nostril to gently lift low energy.

Breathing Techniques

Edward Jandras

Oct 183 min read

Person practicing Heart-Focused Breathing, resting a hand gently on their chest in a warm, calm setting

Heart-Focused Breathing — A Grounding Guide

A slow, grounding breathing technique pairing the breath with gentle attention on the heart center.

Breathing Techniques

Edward Jandras

Oct 113 min read

Left Nostril Breathing (Chandra Bhedana)

A steady, cooling breathing technique using only the left nostril to calm an overheated body and mind.

Breathing Techniques

Edward Jandras

Oct 43 min read

Person practicing So Hum breathing meditation, sitting relaxed with eyes closed in a calm setting

So Hum Breathing — A Quiet Mantra Guide

A silent mantra — "So" on the inhale, "Hum" on the exhale — paired with the natural breath to calm a wandering mind.

Breathing Techniques

Edward Jandras

Sep 273 min read

Person practicing Sitali Breath (Cooling Breath), standing relaxed while inhaling through a curled tongue or pursed lips

Sitali Breath (Cooling Breath) — A Calming Guide

A gentle breathing technique using a curled tongue or pursed lips to bring a cooling, calming sensation to the breath.

Breathing Techniques

Edward Jandras

Sep 203 min read

Physiological Sigh

A fast, simple breathing pattern — two inhales, one long exhale — that quickly signals calm to the body.

Breathing Techniques

Edward Jandras

Sep 133 min read

Person practicing Ujjayi Breath (Ocean Breath), standing relaxed while breathing through the nose with a soft throat sound

Ujjayi Breath (Ocean Breath) — A Calming Guide

A soft, wave-like breathing technique that creates a soothing sound to calm the mind and steady the nervous system.

Breathing Techniques

Edward Jandras

Sep 63 min read

Alternate Nostril Breathing (Nadi Shodhana)

A gentle, no-holds breathing practice that alternates breath between nostrils to bring the mind and body back into balance.

Breathing Techniques

Edward Jandras

Aug 304 min read

Breath Counting

Breath Counting pairs each complete breath with a number from one to five. This beginner-friendly practice supports calm concentration without controlling the breath or using breath holds.

Breathing Techniques

Edward Jandras

Aug 237 min read

Three-Part Breathing technique for gently expanding the breath through the belly, ribs, and upper chest.

Three-Part Breathing: A Gentle Full-Breath Practice

Three-Part Breathing gently guides your awareness through the belly, ribs, and upper chest. This beginner-friendly practice helps the three areas connect into one smooth and comfortable breath.

Breathing Techniques

Edward Jandras

Aug 167 min read

Woman practicing the Humming Breath breathing technique by exhaling with a gentle hum, with soft breath waves and the words “Humming Breathe.”

Humming Breath: A Gentle Breathing Exercise with Sound

Humming Breath combines a gentle inhale through the nose with a soft humming exhale. Learn how to practice this simple breathing technique using sound and vibration.

Breathing Techniques

Edward Jandras

Aug 96 min read

Pursed-Lip Breathing Method

Pursed-Lip Breathing uses a gentle inhale through the nose and a slower exhale through lightly pursed lips. Learn how to practice this simple technique without forcing or holding the breath.

Breathing Techniques

Edward Jandras

Aug 25 min read

A woman sits cross-legged in meditation on a yoga mat, surrounded by candles, singing bowls, plants, and soft light. Text reads, “Equal Breathing / Sama Vritti” and “breathing practice for calm and balance.”

Equal Breathing - Sama Vritti

Equal Breathing, also known as Sama Vritti, is a simple breath practice that uses an even inhale and exhale to create a steady rhythm for calm, balance, and relaxation.

Breathing Techniques

Edward Jandras

Jul 264 min read

Man practicing coherent breathing with hand on chest in a tranquil Japanese garden with a koi pond, alongside the text 'Coherent Breathing: Find a calm, steady rhythm.

Coherent Breathing for Calm and Balance

Coherent Breathing is a simple breathing technique that uses a smooth, balanced rhythm to encourage relaxation and steady breathing. Learn how to practice it and when to use it in everyday life.

Breathing Techniques

Edward Jandras

Jul 193 min read

Box Breathing

Box Breathing is a simple four-part breathing pattern that can help support calm, focus, and mental clarity. Learn how to practice it comfortably with this beginner-friendly guide.

Breathing Techniques

Edward Jandras

Jun 294 min read

EXTENDED EXHALE BREATHING

Extended exhale breathing is a simple technique that encourages a longer, slower exhale to help create a calmer breathing rhythm. Learn how to practice it comfortably and naturally.

Breathing Techniques

Edward Jandras

Jun 283 min read

Deep Belly Breathing

Deep belly breathing is a simple technique that encourages slower, more relaxed breathing by engaging the diaphragm. Learn how to practice diaphragmatic breathing and develop greater breath awareness with this step-by-step guide.

Breathing Techniques

Edward Jandras

Jun 213 min read