Practical Breathing Techniques for Everyday Life: A Simple Guide

Most of us go through the day without thinking about how we breathe. But I’ve learned that the way we breathe affects how we feel, think, and function. Intentional breathwork can help reduce stress, improve focus, boost energy, and enhance sleep. And the best part is, you don’t need any special equipment or complicated techniques to get started. You just need a few minutes, some consistency, and the willingness to tune in.

This guide includes the practical breathing exercises I often teach and share through my breathwork courses and coaching. I’ll also walk you through how to avoid common mistakes and integrate breathwork into your daily life.

Simple Breathing Exercises for Stress, Energy, Focus, and Sleep

Box Breathing for Stress

Box breathing is a reliable technique to calm the nervous system and reduce anxiety. I use it myself before high-pressure situations and recommend it to clients looking to manage stress.

How to do it:

• Inhale through your nose for 4 seconds

• Hold your breath for 4 seconds

• Exhale through your mouth for 4 seconds

• Hold your breath again for 4 seconds

• Repeat for 4 to 6 rounds

Use this whenever you feel overwhelmed, before a presentation, or during a quick reset break.

👉 Related Read: Those looking to enhance nighttime rest can also benefit from the calming methods in breathwork for stress and anxiety relief.

4-7-8 Breathing for Sleep

If you struggle with falling asleep or staying asleep, this technique can help quiet your mind and lower your heart rate.

How to do it:

• Inhale through your nose for 4 seconds

• Hold your breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds

• Repeat 4 times before bed

This breathing pattern helps ease your body into a restful state.

👉 Related Read: If you're struggling with restlessness, try integrating techniques from how breathwork improves sleep quality and recovery into your evening routine.

Diaphragmatic Breathing for Energy

Also known as belly breathing, this is my go-to technique to increase oxygen delivery and support steady energy levels.

How to do it:

• Sit or lie down with one hand on your chest and one on your belly

• Inhale through your nose and feel your belly rise while your chest stays relatively still

• Exhale slowly through your nose and feel your belly fall

• Repeat for 5 minutes in the morning or during a midday energy dip

Alternate Nostril Breathing for Focus

This yogic breathing technique helps balance both hemispheres of the brain and brings clarity.

How to do it:

• Close your right nostril with your thumb and inhale through the left

• Close your left nostril with your ring finger and exhale through the right

• Inhale through the right, close it, and exhale through the left

• Continue for 3 to 5 minutes

It’s especially helpful before meetings, study sessions, or important decisions.

How to Make Breathwork Part of Your Routine

Consistency is more important than duration. You don’t need 30 minutes a day to see benefits. Start small and connect breathwork to habits you already have.

Here’s what I often suggest:

• Practice box breathing during a work break

• Use 4-7-8 breathing before bed

• Start your morning with five minutes of diaphragmatic breathing

• Try alternate nostril breathing before mentally demanding tasks

Set a phone reminder if you need to, or start with one time of day and build from there. My YouTube channel has guided sessions you can follow, and they’re designed to be easy to use anytime.

Common Breathing Mistakes and How to Fix Them

Even though breathing is automatic, most people have developed some habits that limit the benefits of their breath.

Shallow Chest Breathing

This reduces oxygen efficiency and can keep your body in a state of alertness.

Fix: Focus on belly breathing. Your belly should rise more than your chest with each inhale.

Mouth Breathing

This bypasses the nose’s natural filtration and moisture control, and it often leads to over-breathing.

Fix: Keep your lips closed and breathe through your nose. Nasal breathing supports CO2 balance and nitric oxide production.

Over-Breathing

Breathing too fast or too deeply reduces carbon dioxide, which affects how oxygen gets delivered to your cells.

Fix: Slow your breath. Aim for about 5 to 6 breaths per minute using nasal breathing. I talk a lot about this in The Language of Breath.

Correcting these small things can make a noticeable difference in how you feel.

My Daily Practice Recommendation

I keep things simple and effective. Here’s a basic routine I often share:

• Morning: 5 minutes of diaphragmatic breathing to support energy and clarity

• Afternoon: 3 rounds of box breathing to refocus and reset

• Evening: 4-7-8 breathing to ease into sleep

This takes less than 15 minutes total and can create real, lasting benefits if practiced consistently.

If you want to go deeper, I offer breathwork coaching and online programs that cover CO2 tolerance, nervous system balance, and breathwork for performance and resilience. You’ll find everything at jessecoomer.com.

Frequently Asked Questions

Is breathwork safe for everyone?

In most cases, yes. But if you have a medical condition like asthma or cardiovascular concerns, check with your doctor before starting.

How soon will I notice results?

Some people feel relaxed or clear-headed after just one session. But for lasting effects, practice consistently for a few weeks.

Can I start on my own?

Yes, and I encourage it. You can use my YouTube videos or blog guides. If you want customized help, my coaching can guide you based on your personal goals.

What if I feel dizzy or uncomfortable?

Stop, sit down, and breathe normally through your nose. Don’t push too hard. Breathwork should feel calming, not overwhelming.

Final Thoughts

Breathwork is one of the most powerful tools we have for improving focus, reducing stress, building energy, and sleeping better. And it’s available to you at any moment.

Start with one small change. Stay with it. Use the free resources I share, or reach out if you want help building a deeper practice.

Your breath can become your most reliable tool for daily resilience. Use it intentionally, and you’ll notice the shift.