This breathing challenge contains 20 breathing exercises aimed at enhancing relaxation, focus, and energy. The exercises range from deep belly breathing, box breathing, and diaphragmatic breathing for relaxation to more energizing techniques like Kapalabhati breathing and the Wim Hof method. Other practices include mindful breathing, alternate nostril breathing, paced breathing, and gratitude breathing, helping users reduce stress, improve sleep, and enhance mindfulness. These challenges are designed to be easily integrated into daily routines, offering quick and effective breathing techniques for both relaxation and focus.
Practice deep belly breathing for 5 minutes.
Perform box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) for 3 minutes.
Start your day with a 3-minute energizing breathing session.
Practice diaphragmatic breathing to relax before bedtime.
Spend 5 minutes focusing on your natural breath without changing it.
Practice the 4-7-8 breathing method (inhale 4s, hold 7s, exhale 8s) to relax.
Try nadi shodhana (inhale through one nostril, exhale through the other) for 5 minutes.
Observe and become aware of your natural breathing pattern for 3 minutes.
Practice Kapalabhati breathing (short, rapid exhales) to feel energized.
Do a slow 3-minute exhale-focused breathing session before bedtime.
Use resonant breathing (inhale 6s, exhale 6s) to find balance in a stressful moment.
Pair slow, deep breathing with body awareness for emotional grounding.
Practice conscious breathing outdoors in fresh air.
Perform paced breathing (inhale 6s, exhale 6s) for 5 minutes.
Try the Wim Hof breathing method (deep inhales, short exhales, and breath retention).
Take 5 deep breaths and exhale with a loud sigh to release tension.
Practice breathing deeply before starting a task to improve focus.
Try laughter breathing (inhale, exhale with a laugh) for a mood boost.
Mimic the rhythm of ocean waves with slow inhale and exhale.
Pair deep breaths with reflecting on things you’re thankful for.