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Top Two Breathing Techniques That will Decrease Stress, Improve Focus, and Enhance Your Workouts

If you’re seeking an effortless way to gain the benefits of breathing techniques, keep reading. For those aiming to maximize their training and achieve optimal results, jump straight to the Advanced Method HERE

Nasal Breathing

The Simple Method

Imagine this: a simple change in how you breathe could make your workouts easier, help you recover faster, and leave you feeling less stressed throughout your day. Sounds amazing, right? By mastering the art of nasal breathing, you can achieve all that and more. Let's dive into why and how this powerful technique works.

The Power of Breath

Breathing is so natural we often don’t think about it. Yet, how we breathe can significantly impact our overall well-being and athletic performance. Let’s start with a quick check:

  • Are you breathing through your nose or mouth?

  • Are your breaths deep or shallow?

  • Is your nose clear or stuffy?

Understanding and controlling your breath is an ancient practice that’s been part of mindfulness and meditation for thousands of years. It helps keep us centered, especially under stress.

Why Nasal Breathing?

Breathing through your nose isn’t just about survival; it’s about optimizing your body’s functions. Here’s why you should care:

  1. Efficiency: Nasal breathing filters, warms, and humidifies the air you inhale, making it more efficient for your lungs.

  2. Oxygen Uptake: It enhances oxygen uptake because the air moves more slowly and allows for better oxygen exchange in the lungs.

  3. Nervous System: Nasal breathing activates the parasympathetic nervous system, promoting relaxation and recovery.

Research has shown that nasal breathing can lower stress, improve sleep quality, and increase energy levels .

How to Practice Nasal Breathing

  1. Start Simple: Close your mouth and breathe through your nose. Notice how it feels.

  2. Deep and Slow: Focus on taking deep, slow breaths that fill your belly, not just your chest.

  3. Daily Habits: Incorporate nasal breathing into your daily routine, whether you’re working, walking, or even sleeping.

Exercise Example:

  • Step 1: Sit comfortably, close your mouth, and breathe through your nose.

  • Step 2: Inhale deeply for 4 seconds, hold for 2 seconds, and exhale for 6 seconds.

  • Step 3: Repeat for 5-10 minutes daily.

Applying Nasal Breathing to Workouts

During workouts, nasal breathing can help you:

  • Sustain Intensity: Maintain a steady pace without getting winded.

  • Recover Quickly: Reduce recovery time between sets by calming your nervous system.

  • Enhance Performance: Improve overall exercise performance by maximizing oxygen efficiency.

Practical Application

Phases of Breathing in Training:

  1. Bracing and Holding: When learning new or intense movements, it’s common to hold your breath. Recognize this and adjust.

  2. Open Mouth Breathing: As you push beyond comfort zones, you might start mouth breathing. Focus on maintaining nasal breathing where possible.

  3. Nasal Breathing Mastery: Aim to perform most exercises with nasal breathing, indicating control and efficiency.

Real-Life Benefits

Nasal breathing isn’t just for workouts. Here’s how it can enhance daily life:

  • Stress Reduction: Helps manage stress during daily activities.

  • Better Sleep: Encourages deeper, more restful sleep by promoting nasal breathing at night.

  • Overall Health: Supports better overall health by keeping your breathing efficient and your body relaxed.


Mastering nasal breathing is a game-changer for both your workouts and daily life. It’s simple, effective, and backed by science. So, close your mouth, take a deep breath through your nose, and feel the difference.

By incorporating nasal breathing into your routine, you’ll unlock new levels of performance and well-being. Ready to breathe better? Let’s get started!


  • Healthline

  • WebMD

The Advanced Method Top Breathing Technique

Wim Hof Breathing Technique

The Wim Hof Method, developed by Dutch extreme athlete Wim Hof, combines specific breathing techniques, cold exposure, and meditation to improve overall health and performance. The breathing aspect is particularly popular for its potential benefits, including enhanced energy, reduced stress, and improved focus. Making it one of the top breathing techniques today,

Detailed Instructions for Wim Hof Method Breathing


  1. Find a Comfortable Position: Sit or lie down in a comfortable position. Ensure you can fully expand your lungs without any restrictions.

  2. Relax: Close your eyes and take a moment to relax your mind and body.

Breathing Technique

  1. Inhalations and Exhalations

    1. Take 30 to 40 breaths

    2. Inhale deeply through your nose or mouth, expanding your belly and then your chest

    3. Exhale passively, letting the air flow out naturally without forcing it. Dont fully empty your lungs; Leave a little air in.

  2. Breath Retention

    1. After your last exhalation, hold your breath for as long as you can. Aim to hold your breath until you feel a strong urge to breathe.

    2. During this retention phase, you may feel a tingling sensation or light-headedness. This is normal and safe as long as you remain relaxed and comfortable.

  3. Recovery Breath:

    1. When you can no longer hold your breath, inhale deeply again.

    2. Hold this breath for about 15 seconds, then exhale.

    3. This completes one round.


  • Repeat for 3 to 4 rounds: Perform the above steps 3 to 4 times for a complete session.

Cold Exposure

  • Integrate cold showers or ice baths as part of the Wim Hof Method to further stimulate the cardiovascular system and enhance mental resilience. Start with short durations and gradually increase the time as you become more accustomed.

Meditation and Focus

  • After your breathing exercises and cold exposure, spend some time in meditation. Focus on your breath and the sensations in your body, aiming to achieve a calm and centered state of mind.

Additional Tips and Considerations

  • Consistency: Practice daily for the best results.

  • Environment: Ensure you are in a safe environment, especially when practicing breath retention to avoid falling or fainting.

  • Hydration: Stay hydrated before and after your breathing exercises.

  • Listen to Your Body: If you feel any discomfort or dizziness, stop the exercise and resume normal breathing.

Scientific Insights

Research supports several benefits of the Wim Hof Method, including:

  • Reduced Inflammation: Studies have shown that the method can help reduce markers of inflammation in the body .

  • Improved Immune Function: Wim Hof’s techniques have been linked to a stronger immune response .

  • Enhanced Mental Health: The method has been associated with reduced symptoms of anxiety and depression .


For more detailed guidance, you can explore the official Wim Hof Method website here and watch instructional videos on platforms like YouTube. Additionally, there are numerous books and courses available that provide in-depth exploration and guidance on the method.

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