Spiritual awakenings can be intense experiences. Proper breathing techniques can help you stay calm and centred. The great thing about breathwork is that you can do it anywhere once you know the techniques.

Let’s explore these breathing techniques in detail:

1. Diaphragmatic Breathing

Diaphragmatic breathing, or belly breathing, involves engaging your diaphragm for deep, full breaths. This technique calms the nervous system and reduces stress. If you only learn one way of breathing this is the one to learn.

How to Do It:

  1. Sit or lie down comfortably.
  2. Place one hand on your chest and the other on your belly.
  3. Inhale deeply through your nose, letting your belly rise while keeping your chest still.
  4. Exhale slowly through your mouth.

Example: Practise this for five minutes each morning. It helps set a calm tone for the day.

2. Box Breathing

Box breathing, also known as square breathing, involves breathing in four equal parts. It enhances focus and relaxation.

How to Do It:

  1. Inhale through your nose for four counts.
  2. Hold your breath for four counts.
  3. Exhale through your mouth for four counts.
  4. Hold your breath again for four counts.

Example: Use box breathing before a meditation session. It helps clear your mind and prepare you for deeper focus.

3. Alternate Nostril Breathing

Alternate nostril breathing balances the left and right hemispheres of your brain. This technique promotes mental clarity and emotional balance.

How to Do It:

  1. Sit comfortably with your spine straight.
  2. Close your right nostril with your thumb.
  3. Inhale deeply through your left nostril.
  4. Close your left nostril with your ring finger.
  5. Exhale through your right nostril.
  6. Inhale through your right nostril.
  7. Close your right nostril and exhale through your left nostril.

Example: Practise this for five minutes in the evening. It helps unwind your mind before sleep.

4. 4-7-8 Breathing

The 4-7-8 breathing technique is a simple method to reduce anxiety and promote relaxation. It involves inhaling, holding, and exhaling in a specific pattern.

How to Do It:

  1. Inhale quietly through your nose for four counts.
  2. Hold your breath for seven counts.
  3. Exhale completely through your mouth for eight counts.

Example: Try this before stressful events like public speaking. It can help calm your nerves quickly.

5. Breath Counting

Breath counting is a mindfulness practice that helps improve concentration and awareness. It involves counting your breaths to maintain focus.

How to Do It:

  1. Sit comfortably with your eyes closed.
  2. Take a few deep breaths to settle in.
  3. On the next exhale, silently count “one.”
  4. On the following exhale, count “two,” and continue up to five.
  5. Start over at one after reaching five.

Example: Use this technique during breaks at work. It helps you reset and return to tasks with a clear mind.

Breathing techniques are powerful tools to help you manage the challenges of spiritual awakening.


  • Diaphragmatic breathing reduces stress and promotes relaxation.
  • Box breathing enhances focus and prepares you for meditation.
  • Alternate nostril breathing balances your mind and emotions.
  • 4-7-8 breathing quickly calms anxiety.
  • Breath counting improves concentration and mindfulness.

Consider integrating these techniques into your daily routine for consistent support and deeper spiritual practice.

Would love your thoughts, please comment.x