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How to Do Breathwork: Step-by-Step Guide for Beginners

At Mastry, we believe that mastering your breath means mastering your life. Breathwork is one of the most effective tools for calming the mind, boosting energy, and enhancing focus. Whether you’re just starting out or looking to refine your technique, this step-by-step guide will walk you through essential breathwork practices that are beginner-friendly yet transformative.

 

Step-by-Step Instructions for Popular Breathwork Techniques

 

  1. Box Breathing (4-4-4-4 Technique)

  • Step 1: Find a comfortable seat, ensuring your spine is straight and shoulders relaxed.
  • Step 2: Inhale deeply through your nose for 4 seconds.
  • Step 3: Hold your breath for 4 seconds.
  • Step 4: Exhale slowly through your mouth for 4 seconds.
  • Step 5: Hold your breath again for 4 seconds before repeating.

 

Why It Works: Box breathing balances the nervous system, helping you feel grounded and focused. It’s a perfect technique to practice before stressful meetings or after a long day.



How it Can Be Used:

A busy entrepreneur starts their day with 5 minutes of box breathing to set a focused, calm tone for her workday. Incorporating this into their routine, they found themselves more productive and less reactive in high-pressure situations.



 

2. 4-7-8 Breathing (Relaxation Technique)

  • Step 1: Inhale through your nose for 4 seconds.
  • Step 2: Hold your breath for 7 seconds.
  • Step 3: Exhale fully through your mouth for 8 seconds.

Repeat: Continue for 4-8 rounds, increasing as you feel comfortable.

 

Why It Works: This technique shifts your body into relaxation mode, making it an ideal evening wind-down ritual.


3. Wim Hof Method (Energizing Technique)

  • Step 1: Sit comfortably and take 30 quick, deep breaths (inhale through the nose, exhale through the mouth).
  • Step 2: After the 30th breath, exhale completely and hold until you feel the urge to breathe.
  • Step 3: Inhale deeply, hold for 15 seconds, and then exhale.

 

Why It Works: This technique is a natural energy boost, perfect for mornings when you need to kickstart your day with focus and vitality.

 

Always make sure to listen to your body.

If you ever feel lightheaded or dizzy, return to natural breathing and rest for a moment. Breathwork should feel empowering, not overwhelming.

 

 

Benefits of Breathwork

  • Reduces Stress: Breathwork triggers the parasympathetic nervous system, helping you unwind and manage stress.
  • Improves Focus: By increasing oxygen flow to the brain, breathwork enhances clarity and concentration.
  • Boosts Energy: Breathwork techniques like the Wim Hof method are energizing, giving you a natural lift without the need for caffeine or sugar.

 

Conclusion

Breathwork is a powerful yet simple tool you can integrate into your everyday life. 

 

Whether you’re looking for stress relief, improved focus, or more energy, these techniques provide an accessible entry point into the world of breath mastery. At Mastry, we support you in manifesting your desires without having stress or limiting beliefs hold you back. By guiding you through a unique method called Hypnobreathwork that blends breathwork, hypnosis and visioning for faster changes you can see within yourself.

 

Start your breathwork journey with Mastry today and explore one of our 80+ Hypno Breathwork® sessions.

 

About the Author

Author, Founder & CEO of HypnoBreathwork® & mastry