Breathing practice

Breathing is the one bodily function that runs automatically but can also be brought under conscious control at will, and every major tradition represented on this site — yoga, Ayurveda, Su Jok, meditation — treats that fact as significant. This page collects the breathing exercises that recur most often across those traditions.

A few widely-taught techniques

• Diaphragmatic (belly) breathing — breathing low into the abdomen rather than shallowly into the upper chest; the starting point for almost every other technique.
• Nadi Shodhana (alternate nostril breathing) — breathing alternately through each nostril, closing the other with a finger; widely taught as a calming practice.
• Ujjayi breath — a slight constriction at the back of the throat, producing an audible, ocean-like sound, commonly paired with yoga postures.
• Box breathing — equal counts for inhale, hold, exhale and hold; simple enough to use anywhere, and also taught outside any spiritual tradition, including to military personnel and athletes for stress control.

What the evidence says

Slow, controlled breathing is one of the better-evidenced relaxation techniques available: it reliably shifts the nervous system toward a calmer state, measurably lowers heart rate and blood pressure in the short term, and is used clinically for anxiety and stress management. Claims that specific techniques cure particular diseases go beyond what is established. People with asthma, COPD or other respiratory conditions should check with their doctor before adopting a new breathing practice, since some techniques are not appropriate for every lung condition.