Mind and body
Breathwork
Simple breathing patterns to calm down or wake up.
- Very lightintensity
- ~105kcal per hour
- Freebudget
- Lowimpact
Is breathwork right for you?
Simple breathing patterns to calm down or wake up. It is a very light-intensity, low impact activity that you can do at home or indoors, on your own or in a group. Expect to burn around 105 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try breathwork
- Clears your head. It is a reliable way to lower stress and lift your mood.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start breathwork
Try box breathing: in for 4, hold for 4, out for 4, hold for 4, for 5 minutes.
You do not need any kit, so you can start today.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 3 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 4 | 30 | Add a session or make one a bit harder. |
| 4 | 4 | 35 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
Mind and body
Feldenkrais
Slow, gentle movement lessons to move more easily.
Mind and body
Gyrotonic
Flowing, circular moves on special equipment for strength and mobility.
Mind and body
Mobility flow
Smooth joint circles and stretches to loosen up.
Mind and body
Foam rolling
Ease tight muscles and recover between sessions.
Mind and body
Sound bath and gentle stretch
Relax to gongs and bowls with light stretching.
Mind and body
Yoga
Stretch, strengthen and calm your mind.
Not sure breathwork is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.