Breathwork for Beginners: What To Know and How To Get Started
Breathing techniques may help move your body into a more relaxed and stress-free state
As
’80s film icon Ferris Bueller once said, “Life comes at you fast.” But
when things seem to be moving a bit too quickly for you to handle,
breathing techniques can help melt your stress away.
Functional and integrative medicine specialist Melissa Young, MD,
explains the science of breathing and how embracing the art of
breathwork can bring you the peace and calm you crave, even in the most
hectic of moments.
What is breathwork?
Breathwork
refers to breathing techniques that intentionally channel and focus on
the breath. For thousands of years, Eastern medicine practices,
including Ayurveda and traditional Chinese medicine, have employed breathing techniques to calm the body and the mind.
“Our
minds tend to be very active, often thinking about the past and
worrying about the future instead of residing in the present moment,”
Dr. Young explains. “This can lead to the activation of stress hormones
for extended periods of time, which can have adverse effects on the
body. Chronic stress increases the risk of a number of diseases and
disease processes in the body.”
It’s no secret that mental and emotional stress can manifest in physical ways, playing a role in issues like:
But stress management techniques — including breathwork — are one way to help you step back from the chaos and keep your mind and body healthy.
Breathwork benefits
Breathwork
helps calm you down and move your body and mind out of fight-or-flight
mode. To understand how, though, you need to know about your autonomic nervous system, which consists of two parts:
Your sympathetic nervous system is responsible for your body’s “fight-or-flight” response. This system’s activity increases when you’re stressed or in danger.
Your parasympathetic nervous system is the “rest-and-digest” part of your brain, responsible for relaxing your body after periods of stress or danger.
Fight-or-flight mode is
helpful when you’re being chased by a bear or fleeing a burning
building. But these days, many of us are in a mental fight-or-flight
mode even when our bodies aren’t under physical duress — think major
work deadlines, upsetting news headlines, financial woes, arguments with
your spouse and more.
“We
need our sympathetic nervous system to be aware of danger in our
environment, but in today’s society, we’re too often in fight-or-flight
mode when we’re not actually in danger,” Dr. Young explains. “We need to
be able to tap into our parasympathetic nervous system to be able to
calm sensations of stress.
Breathwork,
then, is a way to activate your body’s parasympathetic nervous system
and help you de-escalate and de-stress. That can also lead to all kinds
of positive feelings.
“Breathwork
helps us with focus and energy, which can lead to a better quality of
life where there’s space for joy and fun,” Dr. Young adds. “If we’re
constantly in a state of stress and tension, it’s very hard to find
those important qualities in life.”
Joy
and fun? Yes, please! Plus, breathwork is one of the most accessible
wellness practices out there. Anyone can do it, regardless of age or
other medical conditions, so long as you find the breathing techniques
that work best for you.
Types and techniques
There
are a variety of breathwork techniques you can try, all of them with a
similar goal — to help you destress. “It’s all about finding the
technique that resonates with you,” Dr. Young notes. “There are so many
that it can be exciting to try different ones to see what works for
you.”
You
can also tap into different techniques at different times, depending on
your goal and your circumstances. Box breathing, for example, can be
done on the go from just about anywhere (OK, not while you’re driving),
while 4-7-8 breathing, which is a bit more complex, is great for helping
you fall into a deep sleep.
Here’s a look at various types of breathwork practices, what they can do for you and when you might want to try them.
Diaphragmatic breathing
When you do diaphragmatic breathing,
you engage your diaphragm, a powerful muscle at the base of your lungs.
Also known as abdominal breathing or belly breathing, this technique has been shown to help lower blood pressure and heart rate, and it’s especially beneficial for people with lung conditions.
But anyone can do it — and Dr. Young says it’s a good starting point for breathwork newbies.
“This
is a perfect place to start, especially if you’re new to breathwork
because you can do it either sitting or lying down, just focusing on
your belly gently rising with your breath in and falling with your
breath out,” Dr. Young encourages. “It’s a great way to relax and
relieve stress.”
When to try it: Honestly
… any time! “If you’re in a stressful situation, no one even needs to
know you’re practicing a little bit of slow breathing,” she says. And
practicing for just a few minutes a day will allow you to better tap
into it in times of stress.
Box breathing
Box breathing is one of the simplest and most common forms of yogic deep breathing.
Like
a box, which has four sides, this technique has four steps: Four counts
of breathing in, four counts of holding your breath, four counts of
exhaling and four more counts of holding after your exhale.
“As
you’re breathing, you’re also silently counting, which is a kind of
mantra meditation that can calm the nervous system and anchor you into
the present moment,” Dr. Young notes. “It helps bring us back into our
bodies and away from the distractions of the world.”
When to try it: As
one of the most accessible forms of breathwork, box breathing is
another great anytime practice. Do it when you need a quick midday
pick-me-up from your desk or when you’re trying to chill out after
somebody cuts you in line at the coffee shop.
The
numbers refer to how long you inhale (four counts), hold (seven counts)
and exhale (eight counts.) “This kind of breathing can help us focus
our mind and our body away from worries and repetitive thoughts,” Dr.
Young says.
When to try it: Who needs sheep? 4-7-8 breathing has been shown to help you get a good night’s sleep by calming the mind, reducing anxiety and decreasing heart rate and blood pressure.
Alternate nostril breathing
Sometimes called channel-clearing breath, alternate nostril breathing, known in Sanskrit as Nadī Shodhana, has
historically been said to clear energy blockages and bring about inner
balance (though, there’s no scientific evidence of those claims).
Studies do show that it may help sharpen your focus and energy, making you feel not just calm, but also invigorated.
“To
do it, you isolate each nostril, breathing in through only one of them
at a time and then exhaling through the other,” Dr. Young explains. It
takes some practice to get it right, but once you get the hang of it, it
can be a powerful relaxation tool.
When to try it: Give
this one a go in the middle of a stressful workday or before a big
presentation to get yourself feeling clear-headed and ready to conquer
the world.
Pursed lip breathing
Pursed lip breathing is
a way to slow down your breathing and reduce your stress levels. To
“purse” your lips, you pinch them inward, sort of like you would do to
blow a kiss, then you slowly inhale through your nose and gently exhale
through pursed lips.
It’s been shown to
benefit people with lung conditions, like asthma and pulmonary
fibrosis, who experience breathing troubles. But again, anyone can do
it.
When to try it: Pursed
lip breathing can help make physical exertion a little bit easier, so
you may want to use it for activities like lifting and climbing stairs.
But it’s best to practice it while you’re at rest, first, so you can
really get the hang of it. It can also help you in prolonging your
exhale, for example in the 4-7-8 breath exercise.
Lion’s breath
There’s very little research on the science of this one in particular, but lion’s breath, also known as simha pranayama, is thought to help relieve anxiety and bring about a sense of calm. Hakuna matata!
“When
you do lion’s breath, you stick your tongue out as you exhale and make a
big, whooshing ‘haaaa,’ sound,” Dr. Young explains. “It’s not a roar,
exactly, but it’s a sort of yogic interpretation of one.”
When to try it: If
social anxiety has you feeling on edge before (or even during) a
get-together or large gathering, sneak off by yourself to do a couple
rounds of this king-of-the-jungle-style breathing technique.
Five-finger breathing
Five-finger breathing is a simple, powerful breathing technique that’s been shown to induce deep relaxation.
“Unlike
other types of breathwork, this one is a multisensory practice,” Dr.
Young states, “In addition to your breathing, also focus on the movement
and sensation of one of your fingers slowly and intentionally tracing
the other hand.”
When to try it: Some healthcare providers recommend that their patients do five-finger breathing before heading into surgery, as it’s thought to help your brain enter a state of deep relaxation and release endorphins — your body’s natural painkillers.
Holotropic breathwork
Holotropic breathing uses
rapid, controlled breathing patterns to help you enter what’s often
referred to as an “altered state of consciousness,” a dream-like
experience that can help you cope with mental health conditions like
depression, anxiety and chronic stress.
When to try it: This
technique is a behavioral health therapy employed to help people cope
with trauma, so it’s one you shouldn’t try without a trained
facilitator. If you’re new to breathwork, try one of the other options
on this list instead, and bring your questions about holotropic
breathwork to your mental health provider.
Breathwork meditation
Breathwork and meditation don’t
always have to go together — but they can. If you hear the term
“breathwork meditation” or “meditative breathwork,” they’re referring to
combining elements of both practices.
“There
are many different techniques for helping to calm the body and the
mind,” Dr. Young says. “Both breathwork and meditation can serve as an
interface between the body and the mind, and we can either separate them
out or combine them.”
Body scan meditation, for example, harnesses deep breathing and mindfulness to help you feel grounded, aware and connected to your body.
When to try it: Do
a body scan meditation during a stressful day or after a difficult
workout to become more in tune with your body and how you’re feeling.
Tips for starting a breathwork practice
Dr. Young shares tips for getting started with breathing techniques.
Find someplace quiet. You
can do breathwork just about anywhere, but when you’re starting out,
it’s best to carve out a peaceful time and space for it. “At least to
start, sit in a quiet place, if you can,” Dr. Young advises.
Don’t pressure yourself to empty your mind. Once
you start paying close attention to your thoughts, you’ll likely begin
to realize how active they are. This can be disheartening to people who
think the point of breathwork or meditation is to rid themselves of all
thoughts — but that’s just not realistic. “The mind is active, so you
can’t actually make it stop thinking,” Dr. Young reassures. “Part of
learning these techniques is to become aware of when your mind is
wandering.”
Focus on a word or mantra. So, what should you
think? It can help to choose a phrase or a singular word to think about
as you breathe. “It’s the act of coming back to those anchors, as we
call them, that helps to retrain the nervous system and the grooves in
our brain and nervous system to create new patterns,” she explains.
Practice five to 10 minutes a day. Practice
doesn’t make perfect, but it sure does help. “When you do breathwork on
a regular basis, you retrain your nervous system so that it can go into
that relaxation response much more easily in the future,” Dr. Young
adds.
To hear more on this topic, listen to the Health Essentials Podcast episode, “Breathwork for Beginners.” New episodes of the Health Essentials Podcast publish every Wednesday.
Gene Simmons Urges Seniors to Fight Stillness at 76 — One Morning Command Turns Aging Into Action
Posted June 28, 2026
Gene
Simmons is not interested in treating aging like a quiet exit, and his
message lands with the kind of no-nonsense force fans expect from the
KISS icon. At 76, Simmons has turned one simple morning command into a
personal philosophy: get up, get moving, and keep that heart working.
For Simmons, the real danger is not
the number on a birthday cake. It is the moment someone decides they are
finished chasing energy, pleasure, connection, or a reason to wake up
with purpose. His outlook is blunt, physical, and almost defiant against
the idea that later life should automatically become smaller.
“Get up every day and pump that
heart” is not exactly a soft-focus wellness slogan. It is Simmons at
full volume, treating each morning like a challenge rather than a
routine, and refusing to let stillness become a permanent state of mind.
In his view, the body and spirit can both start fading when people stop
participating in their own lives.
The rock veteran’s advice goes
beyond exercise, even though movement is clearly at the center of it. He
speaks about sleeping well, eating well, enjoying affection, and
finding moments that make life feel worth living. The message is not
about chasing youth or pretending time does not move; it is about
refusing to surrender to time before it has truly taken anything away.
Simmons has built a career around
spectacle, stamina, and the ability to turn up the volume when everyone
else expects the show to be over. That same instinct now appears in the
way he talks about aging. He does not frame later years as a sentimental
retreat filled with polite acceptance; he frames them as a daily
decision to stay engaged.
There is something strikingly human
beneath the larger-than-life rock-star delivery. Simmons is not
promising that every day will feel easy, glamorous, or fearless.
Instead, he is insisting that waking up with intention matters,
especially when staying in bed or withdrawing from the world might seem
more comfortable.
His challenge is aimed at anyone
who has started treating life like a waiting room. Stop moving, stop
seeking joy, stop reaching for connection, and the world can begin to
feel finished long before it actually is. Simmons’ answer is simple:
move first, then let the rest follow.
That urgency gives his words more
weight than a standard celebrity fitness speech. He is not selling
perfection, and he is not demanding that anyone become a rock star in
platform boots. He is arguing for momentum — for the radical act of
getting up, caring for yourself, enjoying the people around you, and
giving your heart another reason to keep beating strong.
At
76, Gene Simmons is still refusing to whisper. His morning order is
loud, direct, and impossible to misunderstand: life is not over because
it gets harder. Get up, pump that heart, and make the day prove it.
Legendary comedian and filmmaker Mel Brooks reached his 100th birthday. The EGOT-winning creator of classics like Blazing Saddles and Young Frankenstein joins a very short, historic list of comedy legends to achieve the century mark. [1, 2]
The few comedians and entertainers who have reached 100 years of age feature a mix of living icons and late legends: [1, 2]
Mel Brooks (Born June 28, 1926): The iconic writer, director, and "2000 Year Old Man" recently celebrated his 100th birthday. He remains actively involved in the industry, including executive producing and reprising his role as Yogurt in Spaceballs: The New One. [1, 2, 3]
George Burns (1896–1996): The beloved vaudeville, radio, and TV legend lived to be exactly 100 years and 49 days old. He notoriously claimed he would "never die" and continued booking stand-up and film appearances well into his 90s. [1, 2, 3, 4, 5]
Bob Hope (1903–2003): The celebrated entertainer, stand-up comedian, and actor lived to the age of 100. He is famous for his decades of USO tours and his relentless wit. [1, 2, 3, 4, 5]
Carol Burnett Is Still Going Strong and Living in the Now
The Queen of Comedy discusses sorrow, laughter and her childhood
By
Alanna Nash,
AARP
Published
July 30, 2020
What cabin fever?
My heart goes out to people who are ill or lost their job
— it's just mind-boggling. So I can't complain. I'm safe. I've got my
husband, a home and food on the table. We do crossword puzzles and play
Scrabble and watch old movies. But I miss seeing my kids, my
grandchildren and my friends, and when all this is over, I just want to
throw a great big hugging party.
Define ‘tough'
Some people say I had a tough childhood. It wasn't that
tough. We were poor, but I was never hungry. My mama and dad were
alcoholics, and they were divorced. But I had my grandmother, and she
raised me. We had one room; I slept on the couch until I was 21; Nanny
was on the Murphy bed. She was funny! She used to look under the bed
every night. I'd say, “What are you looking for, Nanny?” She'd say,
“Randolph Scott.”
Here I come! Eventually …
Growing up in Los Angeles, we'd fly kites and
roller-skate and play Jungle Girl. I taught myself the Tarzan yell when I
was about 9. I was also editor of my high school paper. My intent was
to go to UCLA and major in journalism, but we didn't have the money.
Tuition was $43. One morning I got a letter. Inside was a $50 bill. I
don't know, to this day, who sent that.
Patience, patience!
When I went to New York, I was auditioning for something
and I thought I had it. But another girl got it. Instead of being
discouraged, I thought, It's her turn. It's not my turn. My turn will come. It saved me from being disappointed.
Paying forward
If someone had told me 52 years ago that our little show [The Carol Burnett Show]
would be viable today, I would have said, “You're crazy!” But it has
held up because we were never that topical — we just went for the laugh.
Choose happiness
My daughter Carrie got into drugs. In that situation,
don't be their best friend. When we got her into a third rehab, oh, she
hated my guts! You have to love them enough to let them hate you. She
got sober before her 18th birthday, and we had a good 20 years — we were
joined at the hip for a while there. Carrie died of cancer at 38. But
in the hospital she said, “Every day I wake up and decide, today I'm
going to love my life.” And that was her mantra.
Divine inspiration
Before the pandemic,
I did shows where the audience asked questions. About 10 years ago, in
Texas, a lady said, “If you could be a member of the opposite sex for 24
hours, who would you be and what would you do?” And I said a little
prayer: OK, God. Whatever comes out of my mouth is going to be your fault. And out tumbled, “I'd be Osama bin Laden, and I'd kill myself.” The audience went nuts.
Don't forget to laugh
I've lost a lot of people — Tim Conway and Lyle Waggoner
and Ken Berry in just the past couple of years. You learn to cope and
also to live in the now. And you have to laugh. —As told to Alanna Nash
Carol Burnett, 87, appears next in the Netflix drama All Together Now. The Carol Burnett Show can be streamed on Shout! Factory TV.
Alanna Nash is a contributing writer who covers celebrity
and entertainment. She has written 10 books, including several on Elvis
Presley and Dolly Parton. She received a Country Music Association Media
Achievement Award and a Charlie Lamb Award for Excellence in Country
Music Journalism.
At 101°F, the air is hotter than your body temperature. The most important rule is to avoid being in direct sunlight. If you absolutely must be outside, you need to rely on artificial cooling methods, shade, and hydration to manage your core temperature. [1, 2, 3, 4, 5]
Immediate Cooling Strategies
Ice pulse points: Apply cold wet rags or ice packs directly to your wrists, neck, and armpits. Blood vessels are close to the skin here, cooling your blood quickly. [1, 2]
Drench your clothes: If it isn't extremely humid, soak your shirt or hat in cold water. As it evaporates, it creates a cooling effect that mimics sweating. [1, 2, 3]
Soak your feet: Fill a basin or cooler with cold water and soak your feet. This provides rapid internal cooling. [1, 2, 3]
Use an umbrella: A wide-brimmed hat and a reflective, UV-blocking umbrella help create a personal zone of shade and reduce direct heat on your head and shoulders. [1, 2, 3, 4, 5]
Hydration and Diet
Drink constantly: Sip cool (not ice-cold) water continuously, even before you feel thirsty. If you are sweating heavily, supplement with an electrolyte drink to replenish salts. [1, 2, 3, 4, 5]
Avoid alcohol and caffeine: Both cause dehydration, making your body struggle more to regulate its temperature. [1, 2, 3]
Eat water-rich foods: Choose snacks like watermelon, cucumbers, peaches, and frozen berries. Avoid heavy, greasy, or high-protein meals, which divert blood for digestion and increase metabolic heat. [1, 2, 3]
Clothing and Exertion
Wear breathable, loose layers: Opt for loose-fitting, light-colored clothing made of natural fibers like lightweight cotton or linen.
Limit peak sun hours: Schedule strenuous outdoor chores or physical work before 10 a.m. or after 5 p.m..
Take frequent breaks: Work slowly, take 5–10 minute breaks every hour, and rest in shaded areas.
Check your meds: Be aware that common prescriptions (like blood pressure medications, diuretics, and antihistamines) can increase your risk of overheating. [1, 2, 3, 4, 5, 6, 7]
Recognizing Heat Illness
Because 101°F is dangerously hot, you should know the warning signs of heat exhaustion: heavy sweating, dizziness, rapid pulse, nausea, or headache. If you experience these, stop immediately, get into an air-conditioned space, remove excess clothing, and sip water slowly. [1, 2, 3]
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