Breathing Exercises Explained
Understanding the 3 Practice Categories
Y ou probably know that breathing exercises can reduce stress, lower blood pressure,
improve sleep, balance energy, and boost digestion. But with so many different
books and teachers, it can be challenging to determine which practice is right for
you.
In this report, we’ll segment breathing into three simple categories—water, whiskey,
and coffee—and then we’ll experiment with a single practice in each of the three styles.
Water practices balance your nervous system. Whiskey category practices, like the name
suggests, make you sleepy; and coffee category practices rev you up for activity.
SAFETY DISCLAIMER – if you are pregnant or suffer from asthma, COPD or any other
respiratory illness, avoid coffee category breathing practices and always check with a medical
professional before starting any self-care routine.
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Water Category Breathing (balancing)
Balancing practices are designed to calm you down if you’re over-stimulated, and to boost
your energy if you’re feeling lethargic. Just like a glass of water, balancing practices are
appropriate at any time. Your goal is to target four to six breaths per minute which is about
half the rate you’re breathing now—but double the volume. Think of this as steady, deep
breaths.
Here’s how to practice:
• Inhale through your nose 1-2-3-4
• Exhale through your nose 4-3-2-1
• Repeat for 10 rounds
Whiskey Category Breathing (relaxing/sleep-inducing)
Deeply relaxing breathing practices stimulate the parasympathetic, rest-and-digest branch of
your autonomic nervous system. The slow rate of breath boosts your carbon dioxide levels,
opens your breathing passageways, slows your heart, and lowers your cortisol levels.
Whiskey category breathing practices typically follow a rate of three breaths per minute or
slower. Think of this as super slow, deep breathing, and since it makes you sleepy, we usually
do this before bed.
Here's how to practice:
• Inhale through your nose 1-2-3-4
• Exhale through your nose for 8-7-6-5-4-3-2-1
• Repeat for 10 rounds
© YOGABODY LLC
Coffee Category Breathing (stimulating/energizing)
Like the name suggests, coffee category breathing exercises rev up your sympathetic nervous
system. These practices are most appropriate first thing in the morning or right before
exercise. The go-to coffee category practice is called, kapalabhati or breath of fire. It sounds
and feels like a sharp sneeze as you use your abdomen to force the exhale. The inhale
happens automatically as you relax between forced exhales.
Here’s how to practice:
• Forcefully exhale by engaging your lower abdomen
• Sneeze the breath out in a short, sharp sneeze
• Relax and allow the inhale to happen naturally
• Repeat for 20 rounds at a pace of 1 exhale per second
Best Practices
Coffee Practices – 20 x rounds, first thing in the morning or before exercise
Water Practices – 10 x rounds, anytime
Whiskey Practices – 10 x rounds, at night before bed
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