If you have never practiced breathwork before, the good news is that you do not need any equipment, prior experience, or a free hour in your schedule. This guide gives you a clear, safe starting point for your first sessions.

Before you start: an important note

Breathwork is a wellness and self-regulation tool, not a medical treatment. If you have a respiratory or cardiovascular condition, are pregnant, or have any health condition that makes you unsure, consult a health professional before practicing intensive breathing techniques. The techniques described here are gentle and accessible to most people, but you can always stop if something feels uncomfortable — never force your breath.

Find a comfortable position

You do not need to sit cross-legged on the floor if that is not comfortable for you. You can practice sitting in a chair with your back supported, or even lying down. What matters is that your chest and belly can expand freely — avoid tight clothing around your stomach if possible.

Technique 1: belly breathing (your starting point)

Most people breathe shallowly, using only the upper chest. Belly breathing is the foundation of nearly every breathwork technique:

Place one hand on your chest and one on your belly.
Inhale slowly through your nose, feeling your belly expand (the hand on your chest should move much less than the one on your belly).
Exhale slowly, feeling your belly fall.
Repeat for 5 minutes, without rushing.

Practice this for a few days before moving on to more specific techniques — it is the foundation the others are built on.

Technique 2: 4-4-6 breathing (for calming down)

Once you feel comfortable with belly breathing, try this variation, useful for tense moments or before sleep:

Inhale counting to 4.
Hold your breath counting to 4.
Exhale slowly counting to 6.
Repeat 5 to 10 cycles.

Exhaling more slowly than you inhale is what contributes most to the calming effect — do not worry if the counts are not exact at first; the intention of lengthening the exhale is what matters.

Technique 3: conscious breathing in movement

If you practice yoga or any form of conscious movement, start noticing how you coordinate breath with movement: inhaling as you open or extend the body, exhaling as you fold or release. This is one of the core principles of IKYnesis within the IKY System, and a natural way to take breathwork beyond seated sessions.

Common beginner mistakes

Forcing the breath. Breathwork should not feel like intense physical effort. If you feel dizzy, excessive tingling, or discomfort, return to normal breathing and rest.
Practicing on a full stomach. Wait at least an hour after eating.
Expecting immediate results. Like any practice, benefits build up with consistency — do not be discouraged if the first sessions feel "ordinary."
Comparing yourself to others. Everyone experiences breathwork differently; there is no single "correct" way to feel it.

How long to practice

You do not need long sessions to get started. Five to ten minutes a day, practiced regularly, are more effective than one long, isolated session once a month. You can increase the duration as you feel more comfortable.

Next steps

Once you feel comfortable with these basic techniques, you can explore the benefits of breathwork in more depth, or take the step of practicing guided: in IKY's online yoga classes, conscious breathing is woven into every session — you do not need to practice it separately, it becomes a natural part of your practice. You can also return to the main breathwork page to see the rest of our content on the topic.