Your breath is a remote control for your nervous system — and it works in under a minute. These are the three patterns we teach first in every Breathwork class, each for a different moment of the day.
The slow-exhale reset (for frazzled afternoons)
Breathe in through the nose for four counts, out through the mouth for six to eight. Longer exhales signal safety to the body. Six rounds — about ninety seconds — is enough to walk back into a meeting feeling like a different person.
Box breathing (for focus before hard things)
In for four, hold for four, out for four, hold empty for four. The counting occupies the planning mind while the rhythm steadies the heart rate. Athletes, surgeons, and our Power Yoga teachers all use this one before go-time.
4-7-8 wind-down (for the last hour of the day)
In for four, hold for seven, release for eight. The long hold and extended exhale make eyelids heavy — do four cycles in bed and put the phone across the room. Most students are asleep before cycle six.
A note on dizziness
New patterns can make you lightheaded — always practice seated or lying down, breathe through the nose if the mouth feels too much, and return to normal breathing the moment anything feels off. Breathwork should feel like relief, never effort.