Beginner Guide
Breath Work App for Beginners
Learn the easiest breathing techniques to quickly calm your body and mind. Perfect for first-timers—no experience required.
Why start breath work?
Breath work helps regulate your autonomic nervous system. With a few minutes of guided practice, you can lower stress hormones, improve sleep quality, and increase focus during the day.
3 beginner-friendly techniques
A glimpse of the Breathworkk app experience
- Box Breathing (4-4-4-4): Inhale 4s, hold 4s, exhale 4s, hold 4s. Great for stress and focus.
- 4-7-8 Breathing: Inhale 4s, hold 7s, exhale 8s. Ideal before bed to wind down.
- Coherent Breathing: Breathe at ~5–6 breaths per minute to balance your nervous system.
Starter protocol (2–3 minutes)
- Posture: Sit tall, relax jaw/shoulders, one hand on belly.
- Breathing ratio: Use 4 in / 6 out (or Box 4-4-4-4 if even counts feel better).
- Pace: Slow, quiet nose breathing. Keep the exhale relaxed and slightly longer.
- Repeat: Continue for 2–3 minutes. Stop if dizzy; resume gently.
Where to start (week plan)
Day 1–3
3 minutes of Box Breathing
Sit upright, breathe through your nose, keep shoulders relaxed. Use a gentle pace.
Day 4–7
5 minutes of Coherent Breathing
Aim for ~5–6 breaths/min. Think slow, smooth inhales and longer, relaxed exhales.
Before bed (optional)
Do 2–4 cycles of 4-7-8 breathing to wind down.
Posture
Sit or lie comfortably. Keep jaw unclenched and belly soft for diaphragmatic breathing.
Breathing ratio
If unsure, use 4 in, 6 out. Longer exhales cue the parasympathetic system.
Environment
Quiet space, dim light, and a timer or guided session to avoid clock-watching.
Common mistakes
Over-breathing, forcing the inhale, or going too fast. Keep it gentle and slow.
Safety
Stop if dizzy. Consult your clinician if you have respiratory or cardiovascular conditions.
Consistency
Do 3–5 minutes daily. Results compound over 1–2 weeks.
Try guided sessions in the Breathworkk app
Short, beautiful exercises designed for beginners
Beginner FAQs
Can I do breath work if I feel anxious?
Yes. Start gently, keep exhalations longer than inhalations, and stop if dizzy.
When will I notice results?
Many people feel calmer immediately; sleep and focus improve over 1–2 weeks.
What time of day is best?
Morning for focus, evening for sleep. Consistency matters more than timing.
Nose or mouth breathing?
Prefer nose breathing. Use mouth exhale only if needed for comfort.