Breathwork for Anxiety, Calm, and Clarity: 3 Beginner-Friendly Techniques

In a world that moves faster than ever, your breath can be your anchor.

If you’ve ever felt anxious, mentally foggy, or just in need of a reset, breathwork offers a simple, powerful solution — no apps, no equipment, just your body and breath. And it all starts with nasal breathing.

WHAT is Breathwork & Nasal Breathing?

1. What Is Breathwork?

Breathwork refers to a range of controlled breathing techniques that influence your physical, emotional, and mental state. It’s an ancient practice found in many cultures, from yogic pranayama to modern therapeutic methods. Breathwork can be calming, energising, or even transformative depending on the approach.

Breathwork categories include:

• Restorative breathwork (e.g., box breathing, coherent breathing): For calm, clarity, and balance.
• Energizing breathwork (e.g., breath of fire, Wim Hof Method): For stimulation and vitality.
• Therapeutic breathwork (e.g., holotropic, rebirthing): Used for deep emotional release and trauma work under guidance.

For the purpose of this article, we will be focusing on restorative breathwork.

2. Why Nasal Breathing?

Breathing through the nose increases nitric oxide production, improves oxygen efficiency, and regulates airflow. According to the Journal of Applied Physiology, nasal breathing enhances oxygen uptake and balances the nervous system — allowing for a less anxious, calmer and clear mind.

3. What’s the Difference between mouth and nasal breathing?

Mouth breathing tends to be shallow and erratic, while nasal breathing is naturally slower and deeper — ideal for calming the body and mind.

WHY practise Breathwork for Anxiety, Calm & Clarity?

1. Reduces Anxiety & Stress

Breathwork activates the parasympathetic nervous system, helping shift the body from a “fight-or-flight” to a “rest-and-digest” state. Research from Harvard Medical School highlights how slow, nasal-focused breathing lowers cortisol levels and heart rate.

2. Improves Focus & Mental Clarity

Oxygen is fuel for your brain. Breathwork clears brain fog and sharpens attention. As author James Nestor writes in Breath, "Breathing isn’t just a sign of life — it’s a key to enhancing it."

3. Enhances Emotional Control

Breathing deeply through the nose calms the limbic system — your emotional brain. This helps you respond rather than react, giving you more control over your mood.

HOW to Practise 3 Beginner-Friendly Breathwork Techniques

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

Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4. Repeat.

Used by Navy SEALs and therapists alike, this technique balances your nervous system and improves resilience under pressure. (Follow along here)

2. Triangle Breathing (4-4-4)

Inhale → Hold → Exhale — all for equal counts. This simple rhythm is perfect for calming racing thoughts and re-centering during stressful moments.

3. Extended Exhale (4-6)

Inhale for 4 seconds, exhale for 6. Longer exhales signal the brain to slow down, making this technique especially effective for reducing anxiety or falling asleep.

Pro Tip: For all three, breathe through your nose for maximum benefits.

Final Thoughts

You don’t need fancy tools to feel better — just your breath. Breathwork through nasal breathing offers a powerful, science-backed way to reduce anxiety, sharpen focus, and find calm in the chaos.

So ask yourself: When was the last time you truly paused to breathe?

Start today. One breath at a time.

 

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References:

• Journal of Applied Physiology: Nasal breathing and oxygen efficiency
• Harvard Medical School: Breathwork and stress reduction
• James Nestor, Breath: The New Science of a Lost Art