Ancient Breathing Exercises: The Good, the Not-So-Good & What to Watch Out For

Take a moment to breathe in slowly through your nose, and now exhale.

Did you feel your chest rise? Or does your belly expand? Did your breath feel calming? Or a bit forced?

We’ve all heard that ancient breathing exercises calm your anxiety, improve your sleep, and restore balance. But here’s what you need to know: not all the breathing exercises work the same for everyone. In fact, some may even add tension if practiced without the right guidance.

In this blog, let’s take a look at some ancient breathing techniques–how they benefit, how to do them right, and when they might not be the right fit. You’ll also get some insights and tips from the Optimal Breathing perspective to help you get the most out of the techniques.

Sama Vritti (Box Breathing or Equal Breathing)

Sama Vritti Pranayama, also known as Box Breathing or Equal Breathing, is a deep breathing technique that uses an equal number of inhalations and exhalations. The term Sama means “equal” and vritti means “mental fluctuations”. So, simply put, sama vritti pranayama means “equal mental fluctuation breathing”. 

You might then wonder why it is called box breathing. Here in this technique, you inhale for four counts, retain (hold) your breath for four counts, exhale for four counts, and retain (hold) your breath for four counts after you exhale. So this symbolizes a box which has four sides. 

How It Helps

This breathing technique helps lower stress, activate your parasympathetic nervous system, and calm your mind.

How to Do

• Sit or lie down comfortably.

• Inhale through your nose for 4 counts. 

• Hold your breath for 4 counts.

• Exhale through your nose for 4 counts.

• Hold your breath for 4 counts.

• Repeat for 3-4 rounds.

Note: Always breathe in and out through your nose, as it can create gentle, natural resistance and support better breath control.

⚠️ Caution

• Avoid forcing your breath. Breathing too fast or too slow can cause discomfort. 
• Stay within your comfort zone, and make sure each breath feels gentle and natural. 
• Do not put too much pressure on yourself to perfect the technique when you do it for the first time.

Who Should Avoid

• Since Sama Vritti involves holding the breath at two points, after inhalation and after exhalation, it comes with certain contraindications:
• Pregnant women should avoid doing it as it may reduce the oxygen supply.
• People with hypertension or hypotension: People having fluctuations in blood pressure shouldn’t do breath-holding as it can cause discomfort or fluctuations.
• Breath retention after exhale: Holding your breath after exhalation should be practiced only after you’re comfortable with inhale-retention-exhale.
• Trauma-sensitive individuals: Breath holding after exhale can create a sense of tightness in your lungs and diaphragm, and can trigger discomfort or anxiety. 

 

Read More : Insights about Box Breathing and Number Counting

Abdominal Breathing (or Diaphragmatic Breathing)

Let’s do a quick check-in. Place one hand on your chest and the other on your belly. Now take a slow, deep breath in through your nose. Which hand moved more, the one on your chest or the one on your belly? If the hand on your chest moved more, don’t worry. You’re not alone. 

Many of us breathe shallowly into our upper chest without even realizing it. But that’s not how we’re designed to breathe. Have you ever noticed a baby breathe? Their tiny bellies rise and fall with each breath. No tight shoulders, no chest heaving–a smooth movement from the core. That’s how we were all born to breathe.

However, we somehow lost the art of abdominal breathing, perhaps due to stress, prolonged sitting, and shallow breathing habits. And this switch from belly breathing to chest breathing has consequences such as increased anxiety, poor oxygen delivery, tension, and fatigue.

Abdominal breathing or diaphragmatic breathing simply means breathing deeply enough that your diaphragm is in action, not your chest or shoulders. 

How It Helps

Abdominal breathing helps you take in more oxygen, strengthens your diaphragm,  activates your parasympathetic nervous system (rest and digest), releases tension and anxiety, and brings your body back into a calm, balanced state.

How to Do

• Sit or lie down comfortably.
• Place one hand on the mid-region of your upper chest.
• Place the other hand on your belly. 
• Take a deep inhale through your nose, allowing your diaphragm (not your chest) to inflate with sufficient air to create a slight stretching sensation in your lungs. 
• Slowly exhale through your nose.
• Repeat this for 5-10 cycles.

You’ll Benefit If You Have:

Stress: Studies have shown that abdominal breathing reduces cortisol levels (stress hormone). 

COPD: When you have COPD, your lungs become damaged, and the diaphragm may also become weaker. Abdominal breathing helps you retrain your body to fully engage your diaphragm, which may help combat shortness of breath or fatigue. People with COPD should start doing diaphragmatic breathing exercises only under the supervision of a healthcare professional.

Asthma: Research has shown that breathing exercises may serve as a complementary approach for people with asthma. A 2013 review reported both short-term and long-term improvements in the quality of life for people with asthma. 

When to Be Cautious

• Diaphragmatic breathing should not be used as the only approach to manage conditions like anxiety, asthma, or COPD. 
• For some people with anxiety, focusing too much on breathing may increase anxiety. 
• Individuals with asthma or COPD should start abdominal breathing slowly and under professional guidance. In the initial stages, it may cause labored breathing or fatigue. Always consult your healthcare provider before starting any new breathing technique, especially if you have a chronic condition. 

 

Read More: Squeeze and Breathe Breathing Technique 

Progressive Muscle Relaxation

Have you ever realized your jaw was clenched or your shoulders were tight, only after someone pointed it out? That’s how stress quietly creeps into your body. Progressive muscle relaxation is a way to relieve muscle tension.

Wondering what this technique is? 

Well, let me explain. 

Progressive Muscle Relaxation (PMR) is a technique where you tense and then release each muscle group, typically moving from your feet upward or your head downward. The goal is to bring awareness to where you hold tension and teach your body how to truly let go. When paired with deep, nasal breathing, it becomes a full-body reset button.

How It Helps 

Progressive Muscle Relaxation helps reduce tension and anxiety, improve sleep quality, relieve neck and low back pain, lower systolic blood pressure, decrease migraine frequency, and reduce symptoms of temporomandibular joint disorder (such as stiffness and jaw locking).

How It Works

PMR is a simple yet powerful relaxation technique that can be done from the comfort of your home without any special equipment. The core idea is to tense each muscle group for 5 seconds, then relax for 10-20 seconds. This cycle helps your body recognize the difference between tension and relaxation, making it easier for you to release built-up stress.

How to Do

• Find a quiet space. Sit or lie down comfortably.
• Close your eyes and breathe slowly through your nose.
• Start from your feet and work your way up the body.
• Inhale and gently tense one muscle group (toes, calves, knees, and thighs). Hold for 2-3 seconds. Exhale and fully release.
• Continue through each major muscle group: glutes, abdomen, chest, arms, shoulders, neck, jaw, eyes, and forehead.

 

Note: Having trouble staying on track? Psychologist and anxiety and panic specialist Patricia Farrell suggests inhaling through your nose, holding for 5 counts while tensing your muscles, and then exhaling through your mouth as you release those muscles.  

Read More: Nose Breathing Vs. Mouth Breathing - What’s the Correct Way? 

When to Be Cautious

• Progressive Muscle Relaxation may not be suitable for everyone. If you’re already feeling extremely anxious or tense, the process of tensing your muscles may not lead to deep relaxation and could even exacerbate discomfort. If you have a history of serious injuries, muscle spasms, or chronic pain, avoid doing PMR. The intentional tightening of muscles might worsen these conditions. Always consult your healthcare provider before starting PMR, especially if you have any underlying medical conditions or musculoskeletal concerns. 
• Avoid holding your breath as it can create more tension. Just breathe gently and naturally. 
• Skip any area that feels painful or strained.

Nadi Shodhana (or Alternate Nostril Breathing)

Nadi Shodhana Pranayama, or Alternate Nostril Breathing, is a powerful breathing technique where you breathe through one nostril at a time. In Sanskrit, the word “Nadi” means channel, and “shodhana” means purifying. So, simply put, Nadi Shodhana refers to the purification of the body’s energy pathways by breathing consciously. 

How It Helps

Alternate Nostril Breathing helps you relax your mind and body, reduces stress levels, improves cardiovascular function, lowers heart rate, improves your lung function, and overall well-being. 

How to Do

• Sit in a comfortable meditative position. 
• Hold out your right hand and gently fold your index and middle fingers toward the palm, leaving your thumb, ring finger, and little finger extended. 
• Bring your hand up in front of your face and close your right nostril with your thumb. 
• Take a deep breath in through your left nostril. 
• Close your left nostril with your ring finger and release your thumb from the right nostril.
• Exhale through your right nostril.
• Continue the pattern: Inhale through your right nostril, then switch again—Close the right nostril with your thumb, release the ring finger, and exhale through the left nostril.
• This completes one full round.
• Continue this cycle for 2-5 minutes.
• Ensure the inhale duration=exhale duration (for instance, 4 seconds in, 4 seconds out). 

 

Note: It’s recommended to start and end with the left nostril (inhale left, exhale right→inhale right, exhale left). Do not force your breath. If you’re a beginner, just focus on inhalation and exhalation, and avoid holding your breath.

When to Be Cautious

• Alternate nostril breathing is generally safe for most individuals. However, if you have a medical condition such as asthma, COPD, or any heart or lung condition, it’s best to consult your physician before beginning the practice. 
• Stop doing the technique immediately if you experience any discomfort, such as shortness of breath, dizziness, lightheadedness, or nausea. 
• If the practice triggers tension or any mental or physical symptoms, it’s essential to pause and reassess. Always listen to your body and proceed gently.

4-7-8 Breathing or “Relaxing Breath”

The 4-7-8 breathing technique, as the name suggests, is a breathing practice where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This helps you focus on deep breaths each time you inhale and exhale, promoting relaxation. 

How It Helps

The 4-7-8 breathing technique helps you get a sense of relaxation, improve heart health, bring your body back into balance, regulate the fight-or-flight response, reduce stress levels, improve your emotional stability, improve concentration, and help you get to sleep.

How to Do

• Sit or lie down in a comfortable position.
• Place your tongue behind your upper teeth.
• Exhale completely through your mouth, making a whoosh sound. You can purse your lips if needed. 
• Close your lips and inhale through your nose for 4 counts.
• Hold for 7 counts.
• Exhale slowly through your mouth for 8 counts, making a whoosh sound.
• This completes one cycle.
• Repeat for three more cycles.

When to be Cautious

• For beginners, holding breath for 7 counts and exhaling for 8 counts may feel restrictive. Focus more on the ratio (shorter inhale, longer exhale) than fixed numbers if it feels strained.
• If you have any respiratory conditions, such as asthma or COPD, holding your breath may not feel natural or safe. Always listen to your body and breathe at a pace that feels comfortable.
• Don’t force the exhale. Straining can cause unnecessary tension.
• You might feel lightheaded the first time you do this breathing technique. If you feel any discomfort, take a break and hydrate your body. 

Kapalabhati or Skull Shining Breath

Kapalabhati, also known as Skull Shining Breath, is a voluntary abdominal breathing technique in which the inhalation is passive and the exhalation is active. Wondering what the meaning of Kapalabhati is?

Let’s break it down.

The term “Kapala” in Sanskrit means skull, and “bhati” means shining. In a literal sense, Kapalbhati means the technique that brings shine to your forehead. 

How It Helps

Kapalabhati Pranayama, also known as Skull Shining Breath, improves metabolism and gut health, supports healthy weight loss, regulates the nervous system, and improves focus.

How to Do

• Sit in a comfortable position with your spine straight. Put your hands on your knees.
• Inhale deeply through your nose. 
• When you exhale through your nose, pull in your lower belly.
• Begin a series of short, sharp exhalations from your nose. Each time you exhale, quickly pull in your navel using your abdominal muscles. 
• Let the inhale happen naturally between each exhale.
• Now, relax your body.
• Repeat the inhale and exhale 20 times.

 

Note: Always do this technique on an empty stomach (2 or 3 hours post-meal)

When to Be Cautious

• If you’re someone with hypertension, hypotension, or heart problems, it is important to discuss with your doctor and do the technique under professional supervision.
• If you experience pain, dizziness, or fatigue, stop doing the practice. Listen to your body

Who Should Avoid

Avoid doing Kapalabhati or Skull Shining Breath if: 

• You’re suffering from viral infections
• You’re pregnant
• You’re menstruating
• You’re suffering from neck injury, lower back pain, or disc problems
• You have a weak digestive system
• You have epilepsy or a hernia
• You have problems with your eyes or ears (for instance, glaucoma or fluid in the ears)
• You have a stent or a pacemaker
• You have recently undergone abdominal surgery

Final Thoughts

Now that you know ancient breathing techniques aren’t one-size-fits-all, it’s time to find out what truly works for your body and build the right foundation. The Optimal Breathing Self-Mastery Kit can help you breathe better, deeper, and more naturally, so every technique you practice actually works for you. Let’s make every breath count.