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  • 5 Mindful Breathing Exercises by a Breathwork Expert

    5 Mindful Breathing Exercises by a Breathwork Expert

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    You know those moments when your mind is racing, your heart’s pounding, and you can’t catch your breath? That’s stress as the norm for you. Yikes.

    But high-pressure moments aren’t all there is to life, despite problems coming and going. What if the solution to these anxiety-ridden moments in between day-to-day tasks is simply… learning how to breathe better? Right in the thick of chaos?

    We’re talking about mindful breathing, the age-old hack you didn’t know you needed that’s been anchoring spiritual practices for centuries. 

    But no need to get overwhelmed by the thought of complicated rituals or deep philosophical musings. Being mindful with your inhales and exhales really boils down to finding stillness in the havoc, powered by the inherent might of your lungs. 

    Now, let’s dive deeper into it.

    What is mindful breathing?

    Mindful breathing is the practice of bringing your full attention to each inhale and exhale. 

    Sounds simple, right? But boy, isn’t it a game-changer!

    When it comes to breathwork, you’re essentially not just drawing in oxygen and exhaling carbon dioxide (CO²). Nope—you’re also actively tuning in to the rhythm of your entire breath cycles, making sure they’re steady and deliberate. 

    If breathing is akin to flying a plane, then think of mindful breathing as taking control of the steering wheel instead of flying on autopilot.

    Scientifically speaking, this conscious deep breathing has some profound benefits: it effectively reduces anxiety, aids with stress, and even improves emotional regulation. When you’re paying attention to your breath, you’re telling your brain to chill out and take a step back from the panic mode we all slip into from time to time.

    Niraj Naik, basically the breathing guru of the century and trainer of Mindvalley’s Breathwork for Life Quest, explains how this works in real-time: “When you slow down your breath, you can actually reverse the aging process. Animals like whales and elephants breathe slower and live longer. On the flip side, rats and mice breathe rapidly and live short, stressful lives.”

    His point? The pace of your breathing affects way more than your stress levels—it can influence your longevity. So, if you’re here to live your best life, it starts with slowing down your breath.

    You can also think of it like this: mindful breathing is your secret weapon for bringing balance back into your life. Train your lungs to follow a conscious rhythm, and you’re suddenly syncing your body, mind, and breath so that every part of you is working in harmony.

    So, ready to breathe like an elephant and not a stressed-out rodent? 

    3 top powerful mindful breathing exercises 

    Here are some breathing exercises to help you level up your mindful breathing practice. Whether you need to focus, calm down, or just find your center, these exercises have you covered.

    1. Coherent rhythmic breathing

    Think of coherent, rhythmic breathing as your body’s natural momentum syncing with your breath. 

    It’s like when you finally find the perfect song in a new playlist, and everything just flows—right down to the tempo. Niraj says it’s the ultimate way to balance your nervous system. You inhale through your nose, let your belly expand, and exhale slowly. No rush, no panic—just steady breathing.

    This kind of breathing is beneficial for moments when you feel out of sync with yourself, like when your mind’s going 100 miles per hour. Taking a few minutes to practice coherent breathing can reset your system, bringing calm and clarity.

    2. Diaphragmatic breathing

    This technique, also known as abdominal breathing, is especially useful for all you mouthbreathers out there. Breathing through your nose doesn’t just filter the air; it also naturally relaxes your body.

    Niraj explains that nasal breathing increases nitric oxide production in your body, which helps calm your muscles, reduce inflammation, and even boost your mood. 

    “Nitric oxide is like your body’s internal healer,” he says. Breathing through your nose taps into that healing energy while keeping you calm and composed.

    And here’s the kicker: when you breathe through your nose, you’re more likely to breathe deeply into your diaphragm. This motion stimulates your parasympathetic nervous system, which is responsible for chilling you out. 

    So, the next time you’re overwhelmed, try focusing on taking slow, deep breaths through your nose.

    Need to foolproof the process to speed up your nasal breathing progress? Try mouth taping, a recent wellness hack many have touted as a game-changer.

    3. Intermittent hypoxia

    Holding your breath—which is what intermittent hypoxia is about—might sound counterintuitive, but it’s actually one of the most potent breathing exercises out there.

    When you hold your breath, you’re building up carbon dioxide in your body. This might sound scary, but it’s actually a good thing. “CO² is what tells your body where to drop off oxygen. The more efficiently you can manage your CO², the better your body can use oxygen,” Niraj says.

    This technique is all about training your body to be more efficient with its energy. The more you practice, the longer you’ll be able to hold your breath without feeling like you’re suffocating, and the more control you’ll have over your body’s response to stress.

    5 mindful breathing techniques to try

    Now that you have some breathing exercises under your belt, let’s explore more specific techniques that work in different situations. Whether you’re trying to keep your kids calm or get some quality sleep in for yourself, mindful breathing has your back.

    1. Belly breathing for kids

    Children have a lot going on these days, and it’s no wonder they get stressed out. 

    One of the easiest ways to help them manage their emotions is by teaching them mindful breathing for kids. A fun technique is belly breathing. 

    How to do it:

    1. Have them lie down. 
    2. Place a toy on their stomach. 
    3. Watch it rise and fall with their breath to observe their rhythm. 

    This exercise is simple, visual, and a great way to introduce mindfulness exercises and body awareness early on. Bonus: It helps them manage stress without them even realizing it.

    For more ideas, check out these mindfulness activities for kids.

    2. Kapalbhati breathing

    If you’ve ever felt like your body’s hit a reset button after a serious spring cleaning, that’s what Kapalbhati breathing does for your insides. It’s a great detox tool for your brain and body. 

    How to do it:

    1. Start by sitting up straight. 
    2. Then, exhale sharply and pull your stomach in like you’re squeezing out all the stress. 
    3. Let your abdomen relax, and the inhale just happens naturally. 

    After 20 of these, you’ll feel like you just flushed out the day. Do two or three rounds.

    With this technique, sleep also comes way easier. Speaking of sleep…

    3. SOMA Breath technique

    Tossing and turning? We’ve all been there. But instead of reaching for a sleep aid, try mindful breathing before bed. 

    Niraj suggests using his SOMA Breath technique to activate your body’s natural relaxation response and combat afflictions like anxiety. “In just a few minutes of slow, controlled breathing, you can bring your body back into balance and feel more relaxed and content,” he says.

    How to do it (specifically for sleep):

    1. Inhale slowly through your nose for four seconds.
    2. Hold your breath for four seconds.
    3. Exhale through your mouth for six seconds.
    4. Repeat this cycle for 5 to 10 minutes.

    In just a few minutes of slow, controlled breathing, you can lower your heart rate and prep your mind for deep, restful sleep. Give it a try the next time you find yourself stuck in that annoying “I can’t shut off my brain” loop.

    4. 4-7-8 breathing

    When you’re in full-blown stress mode at work, try 4-7-8 breathing. It’s magic for reigning you back into your body awareness.

    How to do it:

    1. Breathe in through your nose for four seconds.
    2. Hold your breath for seven.
    3. Then, exhale for eight.

    This exercise activates your parasympathetic nervous system and slows your heart rate almost immediately. It’s like pressing the emergency “calm down” button when you’re about to lose it.

    5. Buteyko breathing

    Buteyko breathing helps normalize your breath when panic strikes—through increased focus on nasal breathing, reduced airflow, and relaxation. 

    How to do it:

    1. Breathe through your nose for 30 seconds. 
    2. Then, hold your breath briefly by closing your nose with your fingers before releasing it.
    3. Repeat the process as much as needed.

    Doing this over and over again can help you regain control of your breathing and calm your system during moments of panic.

    BONUS: Mindful breathing session

    Here’s something extra to take your conscious breathing game to the next level: a meditation session led by Niraj himself, designed to boost your energy and awaken your mind. 

    Rooted in the SOMA Breath technique, this meditation is perfect for when you need to shake off the grogginess or get yourself back in the zone. It’s like having a jolt of clarity but without the crash.

    Here’s how to do mindful breathing meditation:

    Soma Breathwork Meditation for Energy and Awakening | Niraj Naik on Mindvalley

    Awaken your unstoppable

    Mindful breathing isn’t just something you do. It’s something you control. 

    You’ve got the power to shift your mood, your energy, and your entire outlook just by tweaking how you breathe. From calming your nerves before bed to refocusing in the middle of chaos, mindful breathing is your all-access pass to a more balanced life.

    If you’re ready to go deeper, the Breathwork for Life free class by Niraj Naik is what you can explore. Learn how to measure your hold time, correct your rhythm, and become your own health guru—all with the simple power of your breath. 

    You don’t need anything outside yourself to start healing. It’s all within you—one breath at a time. 

    Just look at Laris Nukić, a Bremen-based coach who improved his life with Niraj’s guidance:

    Mindvalley member Laris Nukic

    “Before this quest, I was a ‘normal breather’ and just went through the day relatively normally. I was aware that through special breathing techniques, you can get a little more out of your life, and here I also tried various techniques—until I was allowed to experience and learn these techniques from Niraj Naik. WOW!”

    Welcome in.

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    Naressa Khan

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  • What Part of the Brain Controls Breathing?

    What Part of the Brain Controls Breathing?

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    Breathing. What are the chances you’ve paid attention to it?

    Granted, many of us have when we’re hyperventilating or short of breath. But oftentimes, it’s so automatic that we don’t give it a second thought.

    Additionally, what we also don’t give much thought to is what part of the brain controls breathing. Because why should we?

    “If you stop breathing just for a few minutes, it’s over,” says Niraj Naik, the founder of SOMA Breath® and trainer of Mindvalley’s Breathwork for Life Quest. “So really, we should be paying more attention to our breath.”

    The truth of the matter is, caring about it goes beyond mere curiosity—it’s about unlocking the potential to enhance your well-being, stress management, and overall quality of life. 

    What Part of the Brain Controls Breathing?

    The brainstem controls breathing. Situated at the base of your skull, this part of the brain acts as a bridge between your brain and spinal cord. It’s made up of three main parts:

    • Medulla oblongata: Sends signals through the spinal cord to automatically control your breathing muscles.
    • Pons: Adjusts your breaths to be smooth by fine-tuning inhalation and exhalation.
    • Midbrain: Influences breathing indirectly based on your activity level and alertness.

    So out of these three, what part of the brain controls breathing rate? That would be the medulla oblongata. Its respiratory centers, which are groups of neurons, automatically control the rate and depth of breathing.

    How? By sending signals to the muscles involved, such as the diaphragm and the muscles around the ribs, telling them when to contract and relax.

    What part of the brain controls heart rate and breathing?

    The responsibility of controlling not only breathing but also heart rate goes to the medulla oblongata. It houses specific groups of neurons that are dedicated to keeping your body functioning optimally. 

    For heart rate, there’s the cardiac center, which sends signals to speed up or slow down based on your body’s needs. Take exercise, for instance. The neurons pick up the pace to deliver more oxygen to your muscles.

    The medulla oblongata doesn’t stop there. When it comes to breathing, it contains the respiratory center that ensures your lungs take in the right amount of oxygen and expel carbon dioxide efficiently.

    Additionally, this particular brain region doesn’t work alone. It collaborates closely with the pons to regulate your heart rate in response to your breathing. This seamless integration ensures that when you’re faced with stress or excitement, your breathing and heart rate adjust accordingly, helping you maintain balance.

    And if you ever need to, you can make conscious efforts to adjust with breathing exercises like SOMA Breath® or pranayama breathing.

    Effects of Breathing On the Brain

    “Breathe” is not just another commonsense piece of advice. According to research, it can have great effects on your brain health—different types of breathing can influence thoughts, moods, and behaviors.

    When the breathing rate is increased, it activates the amygdala, a part of the brain that is primarily involved in emotional learning and behavior. So when you breathe rapidly and shallowly, it can trigger feelings like anxiety, anger, or fear.

    On the other hand, if your breathing is slow and deep, like in meditation, it stimulates the vagus nerves, which regulate the respiratory rate. This, then, can turn off the “fight or flight” reflex and relax your brain.

    Learning how to consciously control the breath is easier said than done, but it can have a number of powerful benefits. Breathing calmly may also improve your balance, ability to control your emotions, and stress levels, just to name a few.

    5 Breathing Exercises for Brain Performance

    Humans can go a while without food and water. But how long can you go without breathing?

    “Just a few minutes,” Niraj explains. 

    Understanding what part of the brain controls breathing gives you a window into how your whole body functions. With this knowledge, you can actually take control of your breath. And in doing so, you can also influence your emotions and physical health in surprising ways.

    Here are five simple breathing exercises you can start with:

    1. Pranayama breathing

    With its roots in yoga, pranayama breathing helps you control your breath to calm your mind and body. The idea is that the breathing rhythms help enhance the respiratory system, calming the mind, reducing stress, and improving concentration and overall well-being. 

    Best of all, it’s easy to learn. Here’s how to do it:

    1. Sit in a quiet place where you won’t be disturbed. Keep your back straight and relax your shoulders.
    1. Close your eyes. Take a deep breath in through your nose, filling your lungs fully. Notice how your belly rises.
    1. Slowly breathe out through your nose, emptying your lungs completely. Feel your belly fall.
    1. Keep this deep breathing going. Breathe in slowly, then exhale slowly. Try to make your inhale and exhale the same length.

    Doing this for a few minutes each day can help you feel more relaxed and centered.

    2. SOMA Breath®

    Stemming from pranayama techniques, this unique breathwork focuses on regulating CO2 levels in your body to encourage proper breathing habits. What sets it apart is its use of rhythmic music, aligning your breath with the beat to achieve a state of heart coherence, where inner harmony and balance are realized.

    Here’s how to do it:

    1. Sit comfortably in an upright position, ensuring your back is straight.
    1. Gently point the tip of your tongue to the back of your upper teeth, aligning it towards your third eye to enhance energy flow.
    1. Inhale deeply through your nostrils.
    1. As you exhale, produce a humming sound, directing your awareness to the buzzing sensation at the center of your forehead, the location of your third eye.
    1. Continue this humming for three minutes, focusing on the vibration to stimulate your third eye and enhance the practice.
    1. During the exercise, you can shift your focus to enhance the effect. Look towards your third eye or bring your attention to the tip of your nose while maintaining the humming sound.
    Breathwork expert Niraj Naik showing a breathing exercise

    SOMA Breath® is designed to balance your nervous system, enhance focus, and awaken your inner strength. It’s perfect for a morning routine or a mid-day refresh.

    3. Breathing biohacks

    Juan Pablo Barahona (better known as JuanPa), a renowned transformational leader and energy master, shares a simple yet effective way to use your breath to balance your nervous system in his Ultra Presence Quest on Mindvalley. It’ll help make you feel more relaxed and present.

    Here’s how you can do it:

    1. Start by breathing in and out through your nose very gently, so it’s almost silent.
    1. When you’re feeling calm, fully exhale and then pause, holding your breath.
    1. When you feel the urge to breathe, inhale softly without rushing. Then, exhale all the air out gently.
    1. When you’re ready, hold your breath again, this time a bit longer. Try to extend the hold a little more each time, up to three times.

    This exercise is all about finding balance through gentle breathing. While holding your breath might seem counterintuitive, it can actually help your body switch between alertness and relaxation.

    Studies have shown that slowing down your breath rate (less than 10 breaths per minute) can positively impact your nervous system. This means you can train your body to handle stress better and experience a greater sense of peace in your daily life.

    4. Third Breath Biohack

    The Third Breath Biohack is all about using your breath to help your nervous system chill out. It’s something you can do while walking, running, or doing any kind of movement, according to JuanPa.

    Here’s how to do it:

    1. Walk (or do any kind of movement) naturally, breathing in and out through your nose.
    1. Whenever you’re ready, breathe out all your air and keep walking without taking a breath in. Feel relaxed, even with the stress of not breathing.
    1. Take a breath when you need to, then go back to your gentle nose breathing.
    1. Do it again, holding your breath out longer each time, for three rounds. Try making the last one challenging.

    Doing this exercise, you’ll notice how it changes your walk and how you feel. It teaches your body to be okay with a bit of stress and then to relax again quickly. Plus, it’s a great way to boost your oxygen use and make your nervous system stronger.

    5. The Wim Hof Technique

    Wim Hof, also known as “The Iceman,” is a Dutch extreme athlete known for his ability to withstand freezing temperatures. His method, which he calls the Wim Hof Method, combines cold exposure, breathing techniques, and meditation.

    The breathing part goes like this:

    1. Sit or lie down in a place where you won’t be disturbed.
    1. Start taking deep, short, controlled breaths. Inhale deeply through your nose, filling your lungs, and then exhale unforced through your mouth.
    1. Do this for about 30 cycles. (Each cycle includes a deep breath in and then letting the breath go.)
    1. After the last breath, exhale and hold your breath until you feel the urge to breathe again.
    1. Once you need to breathe again, take a deep breath in and hold it for 15 to 20 seconds.
    1. Exhale. This completes one round.
    1. Do 3 to 4 rounds.

    Practicing this method can boost your immune system, improve concentration, and give you a feeling of increased energy. It’s a powerful tool to strengthen both mind and body resilience.

    Futureproof Your Well-Being

    Breathing may seem like the most natural thing to do, but many of us need help with doing so properly. You can, however, learn to breathe to benefit your brain.

    Head over to Mindvalley and check out the Breathwork for Life Quest with Niraj Naik. This transformational leader will guide you beyond what part of the brain controls breathing to help you better understand the profound impact of it on your health, performance, and well-being.

    As he says in his Quest, “If you master your breath, you can control your state. And when you control your state, you master your life.”

    Welcome in.

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    Tatiana Azman

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