Breathwork Ratios to Try (and Why They’re Amazing)
When I started experimenting with breathwork, I tried a bunch of different ratios to see what worked best. Spoiler alert: they all have unique benefits, so it really depends on what you need in the moment. Here are my top picks:
1. Box Breathing (4:4:4:4)
This one’s a classic, and for good reason.
How it works: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts.
What it does:
Balances your nervous system.
Boosts focus (I use this before big meetings or presentations).
Helps you feel grounded and in control.
When to use it: Anytime life feels overwhelming. Think of it as a mental reset button.
2. 4-7-8 Breathing
If you’ve ever had trouble falling asleep, this is a game-changer.
How it works: Inhale for 4 counts, hold for 7 counts, exhale for 8 counts.
What it does:
Slows your heart rate and lowers blood pressure.
Shuts down overthinking (because, let’s be honest, who hasn’t had a 2 a.m. spiral?).
Lulls you into a state of relaxation.
When to use it: Right before bed or during moments of anxiety.
3. Coherent Breathing (5:5)
This one’s all about rhythm and balance.
How it works: Inhale for 5 counts, exhale for 5 counts.
What it does:
Synchronizes your breath and heart rate (a fancy term for this is heart rate variability).
Deepens your connection to the present moment.
Supports overall cardiovascular health.
When to use it: During meditation or when you’re trying to stay present and focused.
4. 1:2 Breathing (Extended Exhale)
I’ll admit, this one took me a minute to get used to, but wow, does it work.
How it works: Inhale for a set count (like 4), then exhale for double that count (like 8).
What it does:
Calms your nervous system faster than you can say “stress.”
Helps you let go of tension in both your body and mind.
Grounds you when you’re feeling scattered.
When to use it: After a long day or when emotions are running high.
5. Kumbhaka (Breath Retention)
This one’s for when you want to feel like a total zen master.
How it works: Hold your breath after inhaling or exhaling for a specific count.
What it does:
Increases lung capacity and oxygen efficiency.
Sharpens focus and boosts energy.
Gives you a sense of stillness and control.
When to use it: First thing in the morning or anytime you need a mental reset.
How Breathwork Strengthens the Mind-Body Connection
Let’s get real for a second: life can feel chaotic. Work, relationships, to-do lists—sometimes it’s hard to even catch your breath. But that’s the beauty of breathwork. It reminds you that your breath is always there, anchoring you to the present moment.
On a physiological level, breathwork improves oxygen delivery, balances your nervous system, and even boosts immunity. On a mental level, it helps you let go of stress, focus your thoughts, and tune into your body. Together, these effects create this amazing loop where your mind and body start working together instead of against each other.
How to Start Practicing Breathwork Ratios
If you’re ready to give breathwork a try, here’s what I recommend:
Pick a ratio. Start with something simple like box breathing (4:4:4:4).
Find your space. Somewhere quiet where you won’t be interrupted.
Set a timer. Even 2–5 minutes can make a difference.
Be consistent. Like any habit, the magic is in the practice.
And most importantly, don’t overthink it. Your breath is the ultimate low-pressure tool—it’s forgiving, flexible, and always there when you need it.
Final Thoughts
Breathwork ratios have completely changed how I approach stress, focus, and even creativity. They’re simple, accessible, and best of all, free. Whether you’re looking to unwind after a long day or energize yourself for what’s ahead, there’s a breathwork ratio for you.
So take a deep breath (right now, go ahead), and give one of these techniques a try. Trust me, you’ll feel the difference.
Let me know in the comments which ratio you’re excited to try—or if you already have a favorite!
