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breathing basics

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Most breathwork techniques require no special equipment, making them accessible to almost anyone. While equipment can enhance the experience, the essence of breathwork lies in the conscious control of your breath, which requires nothing more than your awareness and intention.

Basic equipment-free techniques:

  • Diaphragmatic breathing
  • Box breathing
  • 4-7-8 technique
  • Harmonic Breathwork

These can be practiced anywhere, anytime, with no tools needed.

Optional items that some find helpful:

  • Yoga mat or comfortable cushion for seated practices
  • Timer or smartphone app for timed breathing exercises
  • Guided audio recordings for instruction and pacing, preferably with headphones
  • Essential oils, candles, cushions and blankets, reduced lighting – anything that creates a soothing and comfortable atmosphere for you

For specific practices:

  • Neti pot for nasal cleansing (often used before certain pranayama techniques)

The duration of a breathwork session can vary widely depending on the technique and purpose:

  • Quick stress-relief techniques: 1-5 minutes Examples: Harmonic Breathing, Box breathing, 4-7-8 technique.
    Useful for immediate calming in stressful situations
  • Daily practice sessions: 10-20 minutes: Suitable for techniques like diaphragmatic breathing or alternate nostril breathing
    Often integrated into meditation or yoga routines
  • Intermediate sessions: 20-40 minutes: May include a combination of techniques or more focused practices
    Common in group classes or guided sessions
  • Extended sessions: 60-90 minutes: Often used for more intensive techniques like holotropic breathwork
    May include preparation and need a period of integration.
  • Workshops or retreats: Several hours to multiple days
    Deep dive into various techniques, often combined with other practices

The key is to start with shorter durations and gradually increase as you become more comfortable. Even brief sessions can be beneficial, especially when practiced consistently. For beginners, 5-10 minute daily sessions are often recommended to build a sustainable practice.