Breathing Exercises for Beginners

If you are new to breathwork, start with the simplest pattern: four seconds in through the nose, six seconds out through the mouth. The longer exhale is the key — it stimulates the vagus nerve and signals safety to your body. Practice for just two minutes at first, ideally at the same time each day so it becomes habitual. Once comfortable, explore 4-7-8 breathing or alternate-nostril breathing. Keep a small log of how you feel before and after each session to build motivation. Many people report noticeable stress reduction within the first week of daily practice.