Like blinking and smiling at kitten videos, breathing is usually involuntary. Your body just does it. But studies show that taking some time to breathe consciously can help regulate your body, your mind, and even your sleep cycle. It’s called “breathwork” and it’s free, easy to practice anywhere, and a great way to tune back into the air around you and your own body.

Here are a few of our favorite breathwork exercises. Try them on a yoga mat, a couch, your bed, or while sitting somewhere in nature to tune into your personal wellness while appreciating the planet.

FOR ANXIETY AND A CLEARER HEAD
"The Relaxing Breath" by Dr. Andrew Weil

BREATHE IN from your nose for 4 seconds.
HOLD YOUR BREATH for 8 seconds.
BREATHE OUT from your mouth for 7 seconds.
REPEAT 4 - 8 times

FOR RENEWED ENERGY AND FOCUS
"Box Breathing" as adapted from Navy SEAL Training

BREATHE IN from your nose for 4 seconds.
HOLD YOUR BREATH for 4 seconds.
BREATHE OUT from your nose for 4 seconds.
REPEAT for 5 minutes

FOR INCREASED POSITIVITY AND CONFIDENCE
"Parasympathetic Breath" by Dr. Robin Berzin

BREATHE IN from your nose for 2 seconds.
HOLD YOUR BREATH for 1 second.
BREATHE OUT from your mouth for 4 seconds.
HOLD YOUR BREATH for 1 second.
REPEAT for 5 minutes