Key points
Ever feel like you’re waking up in slow motion while the world around you speeds ahead? If hitting snooze is your cardio, and coffee your lifeline, it’s time for a change – and breathwork tecnhiques that help increase energy may be the perfect remedy.
Breathing techniques for energy work on a simple principle: the rate and depth of your breath alter the balance of oxygen and carbon dioxide in your blood, and that balance influences how alert you feel. A few deliberate minutes on waking can be the difference between a slow start and a clear one.
This guide covers six breathing techniques for energy – some fast and stimulating, others slow and steadying – along with a 15–25 minute routine you can follow each morning. If the practice is new to you, the beginner’s guide to breathwork covers the fundamentals first.
Fatigue is common enough to be unremarkable: roughly one in five people report general tiredness and one in ten meet the threshold for chronic fatigue. Most of us treat that as a straightforward maths problem – too much demand, not enough sleep – and respond by trying to add fuel or subtract obligations.
Using breathwork to increase energy levels works differently. The way you breathe shapes how your nervous system allocates resources, how efficiently your tissues take up the oxygen already in your blood, and how quickly you shift between states of arousal. None of that requires more hours in the day.
The link between breathing and energy is worth understanding before you try the techniques themselves.
Breathing directly impacts your energy levels because oxygen is a key ingredient in the chemistry of life. It’s essential to the human body. In fact, every vital organ in the body requires oxygen to function. When vital organs receive enough oxygen they then convert it into energy and carbon dioxide.
When you exhale, you expel carbon dioxide (CO2). It is easy to read that as disposal – CO2 as exhaust, oxygen as fuel – but the exchange is more complex than that. Carbon dioxide is a signalling molecule, and its concentration in your blood determines how readily haemoglobin releases the oxygen it carries.
This has a consequence most people find counterintuitive. Breathing more than your body requires lowers CO2, and low CO2 causes haemoglobin to hold onto oxygen more tightly rather than releasing it into tissue. Your blood can be almost fully saturated while your muscles and brain receive less than they need. Fatigue in that state is not an oxygen shortage but a delivery problem.
Secondly, this state is self-reinforcing. CO2 is the signal that prompts you to take your next breath, and the receptors reading that signal adjust their threshold according to your normal levels. Deplete CO2 consistently and the threshold lowers, so that ordinary levels start to register as a need for air.
Breathing more in response might seem like the obvious answer but it’s actually closer to the cause. Over-breathing lowers CO2, lowered CO2 lowers your tolerance for it, and lowered tolerance produces the sensation that makes you want to breath more – a cycle in which you breathe more frequently and more rapidly without breathing any better.
Overbreathing is characterised by short, shallow chest breaths, as opposed to deep, slow belly breaths. The problem is that we are in the same situation as before where there’s not enough oxygen.
Not enough air is taken in for oxygen to saturate the lungs, and so, it becomes a vicious cycle.
The more significant effect is on the nervous system. Over-breathing stimulates the sympathetic branch – aka the fight-or-flight response – and it does so because the pattern is itself part of that response. Breathing rapidly and shallowly is what a threatened body does, and the nervous system takes the signal at face value, whether or not anything is actually wrong.
This is where you lose energy. The brain is the most metabolically-expensive organ you have, and sustained vigilance is among the most expensive things it does. Hours spent in that fight or flight mode – anticipating, rehearsing, scanning for problems that never materialise – draw down reserves as reliably as physical effort, and rather less visibly.
The good news is that deliberate, deep breaths have the opposite effect on your nervous system. They stimulate the parasympathetic branch – aka rest and digest. This decreases your heart rate, increases oxygen delivery, and boosts your energy and wellbeing. The survival response is calmed and you are able to think more clearly. Hormones of pleasure and safety are released into your system. Your breath slows down and deepens the more relaxed you become creating a positive cycle.
Breathwork can significantly increase your energy and this happens through a whole range of physiological, psychological, and biochemical mechanisms. Here are the main ways conscious breathing techniques can give you more energy.
Deep, controlled breathing increases your oxygen intake, which boosts cellular respiration and energy production.
Enhanced blood flow improves the delivery of oxygen and nutrients to tissues and organs, invigorating your body.
Shifting from the fight-or-flight “survival” response to a state of rest and digest conserves energy.
Conscious, “low and slow” diaphragmatic breathing helps expel metabolic waste products more efficiently, supporting detoxification and reducing fatigue.
The brain accounts for around a fifth of your resting energy expenditure, more than any other organ in the body. Sustained worry and physical tension keep the wider system stressed alongside it, and calming both through breathing reduces the demand you’re placing on yourself.
Conscious breathing improves physiological functions such as digestion, immune response, and sleep, resulting in higher energy levels.
This molecule helps dilate blood vessels, improving blood flow and oxygen delivery. It also makes it easier to breathe, by opening the airways. More oxygen and better circulation = more energy.
Improved oxygen to your brain can reduce mental fog.
Suppressing emotion takes continous effort. Breathwork can help loosen that grip, which is why sessions can be extremely effective – and why the hours afterwards often bring a clarity and energy that have been tied up elsewhere.
Slow breathing improves vagal tone, and the vagus nerve is the route into the body’s recovery state. The exhale does most of the work, which is why extending it lengthens the effect.
Different types of breathwork reduce cortisol, the hormone most closely associated with sustained stress. Some research also points to increases in feel-good hormones oxytocin and prolactin following sustained breathwork.
Let’s explore the best breathwork techniques that will supercharge your energy and set you up for a fantastic day.
Diaphragmatic breathing, or “belly breathing,” involves breathing deeply into the diaphragm to enhance oxygen intake and promote relaxation. This technique can help reduce stress and improve your overall well-being, as it activates the Relaxation Response.
How to:
Step 1 – Lie down or sit comfortably.
Step 2 – Breathe in deeply through the nose, allowing your belly to rise.
Step 3 – Exhale slowly through the mouth (or nose), letting your belly fall. Be sure to breathe all the way out, all the way to empty, on each exhalation so there’s nothing more left to breathe out. This will make the next inhale much deeper and more effective.
Step 4 – Continue. Practise for 5-10 minutes, focusing on deep, slow, even breaths.
Benefits
Tip: Imagine your belly is a balloon you are slowly filling up with air.
This practice is a yogic breathing technique (pranayama) where the focus is on inhaling passively and exhaling forcefully. It clears the mind and energises the whole system.
How to:
Step 1 – Sit comfortably with your spine straight, place your palms on your thighs. Relax your shoulders down.
Step 2 – Take a deep inhale through your nose. Feel your abdomen gently expand.
Step 3 – Exhale forcefully through your nose while contracting your abdominal muscles.
Step 4 – Continue with quick, forceful exhalations and passive inhalations. Inhalation and exhalation should be the same length Continue for 1-3 minutes. Start slow if you are new, build up the pace with practice.
Benefits
Tip: Think of it as coughing -only with your mouth closed!
The Wim Hof method combines deep, rhythmic breathing with breath retention (and you can add cold exposure if you like) to boost energy and resilience. This method works best on an empty stomach.
How to:
Step 1 – Get into a comfortable position. You can perform this technique while sitting or lying down, but ensure your belly has enough room to breathe.
Step 2 – Close your eyes and take a deep breath. Fill your lungs with oxygen and then let the breath out naturally, without exerting force. Repeat this process approximately 30 times in direct succession.
Step 3 – After your last exhalation you should hold your breath for as long as possible, until the urge to breathe comes up. The duration may be longer than you would expect.
Step 4 – Take another big breath and hold it for 15 seconds. Then let the air go again. Subsequently, go back to step 1 and repeat this cycle about three times.
Benefits
Tip: Pretend you’re preparing for a Wim Hof style ice bath!
NOTE: Wim Hof, Breath of Fire, and Kapalabhati are not recommended if you are pregnant or have some medical conditions such as gastric ulcer (always check with a medical professional beforehand).
Box breathing involves inhaling, holding the breath, exhaling, and holding the breath again – all for an equal count of 4 seconds – like you’re breathing the 4 sides of a box. It gives a calm, grounded focus to your morning energy.
How to:
Step 1 – Find a comfortable position, sitting or lying down.
Step 2 – Inhale through your nose for 4 counts.
Step 3 – Hold your breath for 4 counts.
Step 4 – Exhale through your nose for 4 counts.
Step 5 – Hold your breath for 4 counts. Repeat for 5-10 minutes.
Tip: Imagine you are working your way around the 4 sides of a square one breath at a time.
Benefits
Nadi Shodhana, or alternate nostril breathing, is a yogic breathing technique which balances the left and right hemispheres of the brain. It promotes mental clarity and reduces stress and anxiety whilst balancing the flow of energy.
How to:
Step 1 – Find a Comfortable Position. Sit with a long, straight spine. Relax your shoulders.
Step 2 – Close the Right Nostril – Use your right thumb to close your right nostril and inhale through the left nostril.
Step 3 – Close the Left Nostril – Close the left nostril with your right ring finger, then exhale through the right nostril.
Step 4 – Inhale Through the Right Nostril – Keep the left nostril closed and inhale through the right.
Step 5 – Exhale. Through the Left Nostril – Close the right nostril and exhale through the left. Continue. Repeat this cycle for 5-10 minutes.
Benefits
Heart Coherence Breathing is a beautiful technique that helps generate a positive state of being – bringing emotional balance and mental clarity. It promotes coherence between the heart and brain, which ensures your system is working optimally using the least amount of effort and energy.
How to:
Step 1 – Get into a comfortable position, sitting or lying down.
Step 2 – Breathe gently in for a count of 5 and gently exhale for a count of 5, through the nose.
Step 3 – Focus on your heart centre: Imagine the breath flowing in and out of the heart area.
Step 4 – Invite/generate a positive emotion. This could be a sense of appreciation, gratitude, love, kindness etc. Practise for 5-10 minutes, maintaining a steady and even rhythm.
Benefits
Tip: As you inhale imagine your heart centre expanding.
For a deeper look at Heart Coherence, you might like to check out the amazing work of the HeartMath Institute.
Completely New to Breathwork?
You might find it helpful to attend a breathwork event led by a certified professional breathwork facilitator, either online or in person if you’ve never practised breathwork before.
Also, check out this article on Breathwork for Beginners: How to Get Started with Breathwork – a Beginners Guide.
Now that you have a toolbox of powerful breathwork techniques, here’s a morning routine to try that will help you from reaching for that first cup of coffee straight out of bed.
Start your day with a small glass of water to kickstart your metabolism and rehydrate after a night’s sleep.
Begin with slow and low deep belly breathing to gently wake up your body and mind.
Move on to box breathing to calm any residual sleepiness and sharpen your focus.
Ramp up your energy with Kapalabhati – clearing out any morning fog! Supercharge your energy and get ready to face the day.
If you have extra time, 5 minutes of the Wim Hof Method can give you an incredible energy boost and mental clarity.
To balance your brain and give calm focus to your energy.
To get your system working in complete harmony, whilst using the least amount of energy and effort to do s.
Breathwork helps balance the nervous system, allowing you to break free from survival mode. By activating the parasympathetic nervous system, breathwork promotes relaxation, clearer thinking, and energy restoration.
Here’s a quick reminder of how certain breathwork techniques can help with energy:
Less tension means more energy.
Keeps you healthy and energetic.
Less stress on your organs means better nutrient absorption and energy levels.
Enhances mental agility and creativity.
Breathwork boosts endorphins!
Helps you sleep better; and better sleep equals more energy.
Breathwork is a powerful tool that can transform your energy levels, mental clarity, and overall wellbeing. By incorporating these techniques into your morning routine and throughout your day, you’ll find yourself more energised, focused, and balanced.
Remember, the key to success with breathwork is consistency. Make conscious breathing a daily habit, and over time, you’ll notice significant improvements in your energy and vitality. Whether you’re a seasoned practitioner or new to breathwork, these simple practices can have a profound impact on your life.
Written by
Anya Brand
