Establishing a morning breathing practice is a quick and potent way to boost your health and prepare for a successful day. They’re easy enough to fit into your daily routine and they can help you wake up feeling energized and ready to take on the world! You can practice these just about anywhere at anytime—in your bed upon waking, or sitting in your car right before or after your commute. By adding a few minutes of pranayama to your morning routine, you can feel refreshed, rejuvenated, and energized to tackle whatever comes and you’ll get more done throughout the day. The first step is to choose which of these six techniques works best for you.

What is a morning breathing practice?

Morning breathing is a mindful and conscious practice of one or more breath based exercises for a few minutes in the morning. These are usually practiced in a seated position, but you can practice them lying in bed or standing. The goal of adding some deep breathing exercises to your morning routine is to give you a boost of energy, focus, and calm for your day ahead.

Benefits of morning breathing exercises

We can summarize the importance of morning breathing practice in one word: awareness. When we are aware of the present moment, our mind and body become more relaxed and balanced. We feel better throughout the day because we have started out the day with a few minutes to calm and center the mind and emotions. This helps us to stay focused on what’s important rather than being distracted by things that don’t matter. It also allows for greater clarity when deciding about how best to spend your time.

Pranayama uses unique patterns of breath to bring about several physical and mental health benefits, such as increased oxygen and blood flow, reduced blood pressure, improved lung capacity, better concentration, and greater calmness. When you practice mindful breathing, your attention shifts to the present moment. This is a powerful way to reduce stress and worry, as you are not thinking about the past or future or what you should do next. Just a few mindful and slow deep breaths in the morning can boost your physical, mental, and spiritual well-being and help prep you for a fantastic day.

Chest breathing vs. diaphragmatic breathing

Chest breathing and shallow breathing often contribute to anxiety and stress in the body. When we are nervous or anxious, our heart rate increases, blood pumps more quickly through the arteries, and oxygen levels decrease. This causes us to breathe faster than normal and take shorter breaths. This can create shortness of breath, sweating, dizziness, nausea, headaches, and muscle tension. You’re more likely to breathe from your chest during stressful times, especially if you’ve been feeling stressed lately. If this happens often enough, it may lead to panic attacks.

Morning breathing exercises are a great way to increase your awareness of unhealthy chest breathing and shallow breathing patterns. Once aware, you can consciously shift to a diaphragmatic breathing pattern to calm down the nervous system, focus your mind, and center your emotions.

By practicing diaphragmatic breathing before going into work, you’ll find yourself feeling calmer and less stressed. If you do this every morning, you may notice that you experience fewer episodes of panic attacks, anxiety and/or depression. With consistent practice, you can make diaphragmatic breathing your default pattern.

How long should a morning breathing practice last?

If you are new to pranayama, it is recommended that you start with 2-5 minutes of belly breathing. After you have been practicing yoga and breathwork for some time and feel comfortable with the practices, then try increasing your practice to 10 or 15 minutes. You can always increase the duration of your session as needed. You may be able to get by with shorter periods of time if you are feeling enough of the benefits to get you through the day with peace and calm.

7 Morning Breathing Exercises

There are several deep breathing techniques to choose from that you can use to help correct your breathing and improve your morning routine. Each technique has a different energetic and physical effects, so experiment and find the one that works best for your needs.

1. Diaphragmatic Breath

The diaphragmatic breath is the foundational breathing exercise for beginners to learn and practice. Also known as belly breathing, as the belly will rise and fall while the chest remains still when taking slow deep breaths. This meditative abdominal breathing exercise reduces stress, promotes relaxation, and increases lung capacity and efficiency.

2. Three-Part Breath

Perfect for beginners, the three-part breathing method is traditionally known as Dirga Pranayama and builds on the diaphragmatic breath. It’s considered one of the most calming breathing techniques as it allows you to clear your mind by focusing all of your attention on how your breath moves through the abdomen and chest. Many people believe is possible to relieve chronic stress and prevent panic attacks with the regular practice of this breathing technique.

3. Box or Square Breath

A more advanced counting ratio method combining diaphragmatic breathing and breath retention is Sama Vritti Pranayama. It is known as square, equal, or Box breathing as it uses a 4-4-4-4 ratio. This pranayama practice equalizes, harmonizes and balances the prana flowing through the body’s nadis or energy channels. This four-part breathing technique is primarily practiced for calming and balancing the mind and body to reduce mental stress and worry. Sama Vritti can also help slow down the heart rate, increase oxygen to the brain, and reduce anxiety.

4. Alternate Nostril Breath

Nadi Sodhana Pranayama or alternate nostril breathing uses your fingers to close one nostril and breath out the other. Alternate nostril breathing is calming and balancing and settles the mind, body, and emotions. This practice is especially good for calming excessive worry and reducing stress and anxiety.

5. Ocean Sounding Breath

During Ujayi Pranayama you constrict the back of the throat to create the sound of the Ocean or make a “Darth Vader” voice. This naturally slows down the breath, which calms the nervous system. It is also warming and energizing to the body. The practice is done slowly and deeply, without any strain. Ujjayi breathing helps release feelings of irritation and frustration, and boosts a sense of presence and self-awareness.

6. Skull Shining Breath

Khapalabati Pranayama is considered an advanced technique that is performed by quickly exhaling through the nose. It is a strongly energizing technique, so it’s a great addition to your morning routine. It is traditionally practiced to purify and cleanse the brain and mind and to increase lung strength. It is also known as the breath of fire, as it is warming to the body. When performing this technique, focus on the sensation of lightness created within the head and upper chest.

7. Chanting Breath

Chanting breathing is a simple yet effective way to calm yourself when stressed. In Udgeeth Pranayama, you simply chant the “Om” mantra with slow belly breaths. This pranayama helps strengthen mental concentration and focus and also helps reduce negative thoughts and emotions.

Morning Breathing Tips

• Make sure you are seated in a comfortable position for the practice.
• If you feel dizzy or experience any discomfort, stop and sit quietly until you feel better.
• Don’t force anything; take things at your own pace and ability.
• Try to keep your eyes closed during pranayama.
• Focus only on your breath moving into and out of your lungs.
• Make sure you have enough sleep. Even the most energizing pranayama cannot compensate for sleep deprivation.
• If you are new to pranayama, start small. Start with 2-5 minutes and then slowly and gradually work up to 10–15 minutes per session.
• For the best results, combine your pranayama practice with a morning yoga session.
• Be patient. You should notice some results after a few days, but it could take you weeks, months, or even years before you see progress. The most important thing is to keep practicing on a daily basis.
• If you’re new to pranayama and have a medical condition, please consult your doctor before starting.

How to choose the right breathing technique for you

There are so many types of breathing techniques that are available, making it difficult to know which are the best. With pranayama, there is no one right technique that will work for everyone. Various breathing techniques have different benefits and can help you achieve different things. First, take some time to get clear on what benefits you want from your practice. Next, start with the breathing technique that aligns best with your goals and feels the most natural for you. Note how each exercise makes you feel mentally, physically, and emotionally. Use a journal or other means to track which techniques have the strongest effect on your energy and mood. Experiment and make adjustments as needed.

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It can be a challenge to get the right amount of sleep, especially during a busy school or work week, or in times of stressful life changes. If you want to improve the quality and length of your sleep, you may want to consider an evening pranayama breathing practice. Taking a few minutes to practice a calming and soothing breathing exercise can be a simple yet powerful way to help calm your mind, soothe your anxiety, and relax your body to improve your sleep. Yoga offers several different breathing methods that can help you slip into a deep and restful state of relaxation to prepare the body and mind for sleep.

How breathing affects sleep

The breath is one of the most fundamental ways we regulate our bodies and emotions, and is a key ingredient in our health and well-being. It’s so important that our bodies even have a self-regulating mechanism for it—the respiratory system automatically adjusts the rate and depth of the breath in response to external stimuli, such as sleepiness, stress, exercise, and even emotional states.

Breathing is a critical component of yoga and has been used to change the flow of energy in the body for hundreds of years. Pranayama harnesses the connection between the breath and our autonomic nervous system to alter our mental, emotional, and energetic states.

Mouth vs. nose breathing

Mouth breathing and nasal breathing have very different energetic and emotional effects. Exhaling through the mouth helps release pent-up emotions and stress and has a cooling effect on the body. Breathing through the nose is most commonly used in yoga as it is calming and focusing. Mouth breathing is generally avoided as it can increase your heart rate and blood pressure and trigger a stress response.

Belly breathing

Abdominal breathing is the foundation for all of the practices of pranayama. Breathing into the belly engage is the diaphragm and activates the parasympathetic nervous system and the natural relaxation response. Chest breathing requires more physical effort and is associated with the “fight or flight” stress response.

Likewise shallow breathing agitates the mind and fuels anxiety. Slow deep breaths are calming, soothing and nourishing. Slow diaphragmatic breathing calms your mind, lowers your heart rate, and relaxes the body which helps you to destress and fall asleep faster. Yoga breathing exercises can also help you improve your sleep by resetting your default breathing pattern so that you use abdominal breathing throughout the night.

Counting with breathing

Rhythmic breathing exercises are a common part of many yoga practices. Many people claim that counting their breath cycles with specific timed rations improves their sleep because it makes your mind focus on the counting process. The main explanation of this is that having an extended exhale, or the exhalation longer than the inhalation, is calming and stress reducing. The most popular of these techniques is the 4-7-8 breath ratio, which we explain below. You can also see a chart of all the different breathing ratios on our main pranayama page.

Breathing exercises for sleep

The following seven breathing exercises can all be done easily on your own to help encourage your body and mind to relax and make sleep easier. These pranayamas can be practiced at any time, but they will be most effective when used right before sleep. The best time to practice is about 30 minutes to one hour before you go to sleep.

The below exercises are most effective for acute insomnia and temporary disruptions to sleep. While yoga breathing can be helpful for chronic insomnia, anxiety attacks, and other sleep disorders, it is not a substitute for professional medical care or help from a qualified sleep specialist.

Diaphragmatic Breathing

The diaphragmatic breath is the fundamental relaxed breathing exercise for beginners to learn and practice. Also known as belly breathing, as the belly will rise and fall while the chest remains mostly still when taking deep breaths in this method. This meditative breath reduces stress, promotes relaxation and increases lung capacity and efficiency.

Three-Part Breathing

Perfect for beginners, the three-part breathing method is traditionally known as Dirga Pranayama and builds on the diaphragmatic breath. It’s considered one of the most calming breathing techniques as it allows you to clear your mind by focusing all of your attention on how your breath moves through the abdomen and chest. Many people believe is possible to relieve chronic stress and prevent panic attacks with the regular practice of this breathing technique.

4-7-8 Breathing Technique

The 4-7-8 breathing exercise, popularized by Andrew Weil, uses a counting ratio with diaphragmatic breathing and breath retention. There are many people who believe this 4-7-8 breathing exercise is a natural tranquilizer and the best way to relax and quickly fall asleep. To practice, use the belly breath or three-part breathing technique and inhale for a count of 4, hold the breath in for a count of 7, and exhale for 8 counts. Repeat for four cycles and slowly build up to a longer practice.

Box Breathing or square breathing

Another a counting ratio method with diaphragmatic breathing and breath retention is Sama Vritti Pranayama. It is known as Box, square or equal breathing as it uses a 4-4-4-4 ratio. This pranayama practice equalizes, harmonizes and balances the prana flowing through the body’s nadis or energy channels. This four-part breathing technique is primarily practiced for calming and balancing the mind and body to reduce mental stress and worry. Sama Vritti can also help slow down the heart rate, increase oxygen to the brain, and reduce anxiety.

Alternate Nostril Breathing

Nadi Sodhana Pranayama or alternate nostril breathing uses your fingers to close one nostril and breath out the other. Alternate nostril breathing is calming and balancing and brings your body to a much more relaxed state in preparation for sleep. It will be difficult to practice this technique if you’re sick or if you have a cold.

Bhramari Pranayama

Bhramari Pranayama which means “bee breath,” uses a humming sound on the exhale. This type of slow deep breathing can reduce external distractions and help lower the heart rate and blood pressure, readying the body for sleep.

Mantra or affirmation

A mantra is a sacred Sanskrit sound used in japa, or mantra meditation. An affirmation is a short positive phrase that is used to reduce negative thought patterns, similar to a repetitive prayer. Both of these can be used with the diaphragmatic or three-part breath to create a deeper sense of calm and inner peace. If you go to bed and find your mind racing with thoughts, practice repeating a mantra or affirmation using deep breaths for a few minutes.

Yoga Nidra

Yoga Nidra is a mindful body scan where you visualize different parts of your body relaxing with each inhale and exhale. This progressive relaxation technique is a great way to release deeply held levels of anxiety, stress and tension and prepare the body to fall asleep. You can find free Yoga Nidra videos on YouTube ranging from 10 to 30 minutes long.

How long does it take to get results?

It depends on a couple of factors, and it can be very different for different people. You should notice some results after a few days, but it could take you weeks, months, or even years before you see progress. The most important thing is to keep practicing. Like most things, the more you do it, the more quickly you’ll see results.

How to choose the right breathing technique for you

There are so many types of breathing techniques that are available, making it difficult to know which are the best. When it comes to breathing, there is no one right technique that will work for everyone. Various breathing techniques have different benefits and can help you achieve different things. Starting with the breathing technique that feels the most natural for you. Note how each exercise makes you feel mentally, physically, and emotionally. Use a journal or other means to track which techniques have the strongest effect on your sleep.

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Many Yogis consider the breath to be a powerful and essential part of one’s yoga practice. When a yogi can control their breath, they can control their prana or life force energy, which governs all that they think, feel and do. One of the best breathing techniques you can use to create a calm and peaceful mind is Sama Vritti Pranayama. This is a simple but highly effective yoga breathing exercise that can be practiced by just about anyone at just about any time. Mastering this technique will help center your mind to improve your meditation and yoga. Practicing this breath also creates a foundation for learning the more advanced pranayamas.

What is Sama Vritti Pranayama?

Sama Vritti Pranayama is a yoga breathing exercise that is also known as the equal breath or box breathing. Sama means “equal”, and vritti means “mental fluctuations”, so Sama Vritti Pranayama translates as “equal mental fluctuation breathing”. Samavritti pranayama is a ratio breathing technique that uses a set length of equal inhalations, exhalations and breath retentions. The main goal of this technique is to reduce mental chatter and distractions.

The benefits of Sama Vritti Pranayama

The main benefit of this pranayama practice is to equalize, harmonize and balance the prana flowing through the body’s nadis or energy channels. This four-part breathing technique is primarily practiced for calming and balancing the mind and body to reduce mental stress and worry. The conscious use of the diaphragm to increase the flow of air into the lung is a great way to improve your ability to breathe deeply and to bring oxygen to the lungs. Sama Vritti can also help slow down the heart rate, increase oxygen to the brain, and reduce anxiety. People who practice this yoga breathing technique regularly will find they are more focused and are able to experience deep, restful states of relaxation.

Using kumbhaka (breath retention)

An essential part of the Sama Vritti Pranayama it the practice of holding the breath after the inhalation and exhalation. Kumbhaka is a Sanskrit word which translates as “breath retention”. We practice kumbhaka to strengthen our breathing, to stabilize our senses, to increase inner awareness, calm the mind and energize the body. It is important to never hold the breath past the point of discomfort. Advanced yoga students can add one or more bandas with kumbhaka to intensify the practice.

Cautions and contraindications

While Sama Vritti Pranayama is safe, there are a few precautions to know. Pregnant women and people with high blood pressure, lung, heart, eye or ear problems should not hold the retention of breath. Instead, simply work on equalizing the length of the inhalation and exhalation. If you feel dizzy, lightheaded or discomfort, stop and return to a normal relaxed breathing pattern.

When to Use Sama Vritti Pranayama

Sama Vritti Pranayama can be practiced at any point during the day, but the best time to practice is when you are needing to cultivate inner peace, balance and groundedness. Ideally find a quiet spot away from distractions so you can fully focus and tune into your breath. It is recommended to be practiced before other practices, as it will help to prepare the body and mind for yoga asana practice, meditation, and other types of pranayama. You can also use this technique while holding yoga poses to deepen your concentration.

How to practice: step-by-step instructions

1. Find your seat — Find a comfortable cross-legged seated position on the floor, with the back of the body straight. Rest the back of your hands on your legs, palms up with the tips of the index finger and thumb touching (Jnana Mudra). Make sure you are not holding tension in your body and take special care to have the shoulders relaxed. If you are not comfortable on the floor, a chair can be used but make sure the feet can rest flat on the floor and the back is straight. You can also practice this lying down on your back, perhaps with the knees slightly raised by placing your legs on a bolster.
2. Find your breath — With the mouth closed, inhale and exhale through the nose in a slow, even and continuous flow. Use a diaphragmatic breath so that the belly rises and falls with little or no movement in the chest.
3. Set your pace — Slow and deepen your breath as much as comfortable. Most importantly, breathe in and out of the body at your own pace. If you begin to struggle, then shorten the length and number of counts.
4. Start your breath cycle
   • Inhale for a count of 4.
   • Hold the breath in for a count of 4.
   • Exhale for a count of 4.
   • Hold the breath out for a count of 4.
5. Find your flow — Repeat the four-part cycle for another 2-6 rounds of breath. When you are comfortable with the practice, you can increase the duration to 10-30 breaths or a maximum of 10 minutes. Only continue as long as you can stay present and focused with the breathing practice.

Practice tips

• For a more advanced version, add ujjayi breathing to your technique. This will add a warming effect and help block out external noise.
• To make this breathing exercise more intense and challenging, you can increase the length of the count up to 6.
• If you find you are struggling with the breath, simply shorten and lower the count to 2 or 3 until it feels easier. You can also remove the holding of breath and simply the breathing cycle with only inhalations and exhalations.
• A daily pranayama practice is recommended to quickly learn this technique and to receive its many benefits.
• Most importantly, do not shift into unequal ratio breathing, as this will affect the quality and benefits of the practice of pranayama. If you cannot maintain an equal ration, it is best to stop, rest for a few breaths, and then try again.

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