Breathe into Wellness: 3 Breathing exercises for any Occasion

I have found breathwork to be a challenging yet rewarding addition to my meditation practice—and to my life as a whole. Conscious breathing helps activate the parasympathetic nervous system (rest and digest), allowing me to settle into deep meditation more easily. But outside of my studio, intentional breathwork also supports me throughout the day—especially during moments of stress or energetic intensity.

The beauty of breathwork is that it can be practiced anywhere, anytime. Some techniques are so discreet, you can even do them in the middle of a conversation. Below are three of my favorite practices to teach.

1. Plavini (Breath Retention)

This is the most subtle and accessible of the three techniques. Plavini is ideal for restoring calm and clarity in the moment. It also improves lung capacity and can create a sensation of lightness—perfect for stressful or overstimulating environments.

To practice:

• Inhale deeply through your nose.

• Hold for a moment.

• Exhale slowly—either through your nose or your mouth.

Nose or mouth, what’s the difference?

• Exhaling through the nose increases nitric oxide production, which enhances blood flow and lowers blood pressure—inducing a calm, grounded state.

• Exhaling through the mouth releases tension more quickly and is especially useful in moments of overwhelm, though it may be slightly more activating and noticeable.

This technique is subtle enough to be used anytime—even during conversations.

2. Box Breathing (Samavritti)

This breath technique requires more focus but offers profound results. Box breathing involves equal-duration breathing, with breath holds after both the inhale and exhale.

To practice:

• Inhale for a count of 2

• Hold your breath for 2

• Exhale for 2

• Hold again for 2

As you grow more comfortable, gradually increase the count. Aim to keep all four parts of the cycle equal, but adjust as needed for your comfort level.

Why practice this? Box breathing is said to circulate life force, elevate mood, and support the immune, digestive, and reproductive systems. It also builds focus and inner stillness.

3. Alternate Nostril Breathing (Nadi Shodhana)

Of the three, this is the most intricate but also the most balancing. It synchronizes the left and right hemispheres of the brain and promotes harmony throughout the mind, body, and spirit.

To practice:

• Sit comfortably. Place your right hand in front of your face.

• Rest your index and middle fingers on your third eye (between your eyebrows).

• Use your thumb to close your right nostril and ring finger to close the left. Tuck the pinky in.

• Begin by taking a few deep breaths through both nostrils with fingers resting gently.

• Now, close the right nostril and inhale through the left.

• Close the left nostril and exhale through the right.

• Inhale through the right, close it, exhale through the left.

• Repeat this alternating pattern with a 1:1 ratio (equal inhale and exhale time).

• End with an inhale through the left and an exhale through both nostrils.

This practice balances energy pathways, settles mental chatter, and brings a clear, refreshed focus.

A Final Note on Intention

With every breath exercise, set an intention. Ask yourself: Why am I doing this breath? Then visualize, in your minds eye, the breath—your prana, your lifeforce—entering into and moving through your system, clearing and revitalizing you with each inhale and exhale.

I hope these practices serve you as they have served me. Help support our work of spreading information about wellness by going to the Vibe Media Shop and finding what resonates with you.

In Love, Light, Joy, Peace, and Abundance

Malik