Top 5 Breathing Techniques for Different Goals

If you're like most people I work with, you probably have different needs at different times. Sometimes you need to wind down. Sometimes you need to wake up. Sometimes you need to get through something tough, and sometimes you just need to feel more like yourself again. That’s where breathwork comes in. It’s not one-size-fits-all. The way you breathe can shift your mental, emotional, and physical state depending on what you're trying to achieve.

After years of teaching, experimenting, and making plenty of mistakes, I’ve found that having a few specific tools makes breathwork a lot more effective and sustainable. Below, I’ll share five of my go-to breathing techniques, what they’re good for, and how to practice them safely.

1. Box Breathing for Focus and Clarity

Goal: Mental clarity, emotional steadiness, and performance under pressure

Box breathing is my staple for staying grounded when things feel hectic. I use this before public speaking, coaching sessions, or whenever I feel scattered.

How to do it:

• Inhale through the nose for 4 seconds

• Hold for 4 seconds

• Exhale through the nose for 4 seconds

• Hold again for 4 seconds

• Repeat for 4 to 8 rounds

It helps regulate your nervous system by creating predictability. And in a world full of noise, predictable rhythm is one of the most powerful tools you can give your brain. You can read more about how breathwork supports mental clarity and productivity.

2. Heart Resonance Frequency: Breathing for Stress and Anxiety Relief

Goal: Downshifting your nervous system, calming the mind

Resonant breathing, sometimes called coherent breathing, is about syncing your breath with your heart rate. When I coach people with high stress or anxiety, this is often the first practice I introduce.

How to do it:

• Breathe in through the nose for 5 to 6 seconds

• Exhale gently through the nose for 5 to 6 seconds

• Continue for 5 to 10 minutes

Studies show this helps lower cortisol, increase HRV, and restore emotional balance. It’s like a nervous system reset. If you're curious about the science behind this, check out my post on breathwork for stress and anxiety relief.

3. Cadence Breathing for Physical Recovery

Goal: Accelerating post-workout recovery, regulating inflammation

If you train hard or work a physically demanding job, cadence breathing can help speed up the return to baseline. I often use it right after strength sessions or cold exposure.

How to do it:

• Inhale through the nose for 4 seconds

• Exhale for 6 to 8 seconds

• Rest and repeat for 5 to 8 minutes

The extended exhale activates the parasympathetic system, which supports recovery by lowering your heart rate and blood pressure. It can also reduce post-workout soreness. Learn more about how breathwork aids athletic recovery.

4. Cyclical Hyperventilation (Superventilation with Apneas) for Energy and Mood Boosts

Goal: Energizing the body, releasing emotional tension

This is one of the most talked-about techniques and for good reason. It is a protocol that we inherited from Pranayama called Bhastrika Kumbhaka Pranayama. When used responsibly, it can unlock powerful shifts in how you feel and function. I teach a version that combines safety with maximum impact.

How to do it:

• Take 30 full inhales through the nose and passively exhale through the nose

• After the last breath, exhale fully and hold

• When you feel the need to breathe, inhale and hold for 15 seconds

• Repeat for 2 to 3 rounds

This technique floods the body with adrenaline and can leave you feeling alert, clear, and emotionally lighter. It’s not for everyday use, but when you need a reset, it works. (For deeper insight into this and related methods, explore Wim Hof vs. Oxygen Advantage vs. The Language of Breath).

Note: Don’t do this while driving, standing, or in water. Always be seated or lying down.

5. Diaphragmatic Breathing for Sleep and Calm

Goal: Better sleep, emotional regulation, and digestion

Diaphragmatic breathing, or belly breathing, is the foundation of almost every breath practice I teach. It’s simple, safe, and incredibly effective for helping the body return to a calm state.

How to do it:

• Place one hand on your chest, one on your belly

• Breathe in slowly through the nose, letting the belly expand

• Exhale softly through the nose and feel the belly fall

• Continue for 5 to 10 minutes, especially before bed

This is especially useful for people who struggle with sleep or who feel wired but tired at the end of the day.

How to Choose the Right Technique

Think of breathwork like a gym. You wouldn’t use the same equipment for every fitness goal. Similarly, you can use different breath practices to meet your physical, mental, or emotional needs. Here’s a quick breakdown:

• Need focus? Use Box Breathing.

• Feeling stressed? Try Resonant Breathing.

• Post-workout fatigue? Cadence Breathing can help.

• Low energy or stuck emotion? Use Cyclical Hyperventilation.

• Winding down for sleep? Diaphragmatic Breathing is your go-to.

Final Thoughts: Consistency Beats Perfection

You don’t need to do all five techniques every day. What matters most is choosing one that fits your current state and sticking with it. Breathwork isn’t about performance. It’s about showing up, tuning in, and letting your breath guide the process.

If you want to dive deeper into these techniques, I break them down with step-by-step guidance in my online breath training programs and guided sessions on jesse coomer. Whether you’re just starting or looking to deepen your practice, there’s a path forward that fits your goals.

Your breath is your most accessible tool for change. Use it wisely, and it will meet you where you are.