In a world full of quick fixes and superficial stress hacks, few tools have stood the test of time like dedicated breathwork. Practiced for centuries in cultures around the globe, structured breathing techniques help you shift out of chronic tension, regulate your metabolism, and cultivate a calmer mind (1,4).
This program combines proven breathing patterns with simple posture cues to help you build a sustainable daily ritual.
Important: All exercises can be done with eyes half-open (gaze lifted to the frontal lobe between the eyebrows) or gently closed. Eyes fully closed can promote drowsiness, so choose what helps you stay alert but relaxed.
Contract-Relax Breathing
How to Practice:
- Sit comfortably on the front edge of a chair or cross-legged.
- Place your palms on the junction between your thighs and abdomen.
- Lift your gaze to the frontal lobe (the point between your eyebrows).
- Take a single deep inhalation while gently tensing your entire body.
- Follow with a double exhalation (two quick exhaled breaths) as you release all tension.
- Repeat for 5–7 cycles.
💡 Key Takeaway: This technique primes your body to shift from tension into relaxation, activating parasympathetic pathways that lower heart rate and calm the mind (1).
Transition: Single Inhale, Double Exhale (No Muscle Contraction)
After your last Contract-Relax breath, do one cycle of:
- One smooth inhalation.
- Two short exhalations without muscle contraction.
This helps you transition from structured breath holds to more relaxed rhythm work.
Triangle Breathing
How to Practice:
- After your last Contract-Relax breath, transition to Triangle Breathing.
- Inhale slowly through your nose for a count of 5–20 seconds (start with what feels comfortable).
- Hold the breath for the same count.
- Exhale through your mouth for the same count.
- Repeat 5–7 cycles.
💡 Key Takeaway: The combination of slow inhalation, breath holds, and extended exhalation balances CO₂ levels, stabilizes the diaphragm, and promotes resilience to stress (2,3).
Transition: Single Inhale, Double Exhale (No Muscle Contraction)
After your last triangle breath, do three cycles of:
- One smooth inhalation.
- Two short exhalations without muscle contraction.
This helps you transition from structured breath holds to more relaxed rhythm work.
Inhale-Exhale Breath
How to Practice:
- Complete Triangle Breathing.
- Take three single inhalations and double exhalations without contracting the muscles. This bridges the transition.
- Begin normal breathing.
- As you inhale, silently or softly say “Inhale.”
- As you exhale, say “Exhale.”
- Continue for 1–5 minutes, gradually quieting the words until they are internal.
💡 Key Takeaway: Naming each breath anchors your attention, reduces racing thoughts, and supports a steady rhythm (5).
4-7-8 Breathing
How to Practice:
- Inhale through the nose for 4 counts.
- Hold the breath for 7 counts.
- Exhale audibly through the mouth for 8 counts.
- Continue for 1–5 minutes.
- Keep your eyes half-open or gently closed with gaze at the frontal lobe.
💡 Key Takeaway: Slow breathing patterns—including extended exhalation—have been shown to quickly lower heart rate, ease anxiety, and deepen relaxation (3,4).
Just Sitting Meditation
How to Practice:
- Transition out of 4-7-8 breathing.
- Sit quietly, maintaining your posture.
- Keep your gaze lifted toward the frontal lobe or close your eyes lightly.
- Simply breathe without controlling it.
- Remain in this state for 1–5 minutes.
💡 Key Takeaway: This phase builds tolerance for stillness and helps you observe thoughts without judgment (5).
How Long Should It Take?
This entire sequence can be practiced in as little as 5–7 minutes or extended to 45–60 minutes. You can scale each section up or down depending on your time and comfort level.
Key Benefits of the PlateauBreaker™ Breathwork Program
- Reduces chronic stress signals so your nervous system shifts from survival mode into recovery (1,2,7).
- Improves relaxation and has been shown to enhance sleep quality, which may help reduce reliance on sleep aids over time (6,7).
- Supports metabolic flexibility by regulating cortisol and promoting healthy insulin sensitivity (2,3,4).
- Enhances focus and emotional resilience, making it easier to stay consistent with nutrition and training (5,7).
- Provides a structured daily ritual that builds discipline and self-awareness over time (5,7).
Examples of Brain-Related Benefits
- Improved anterior cingulate activation and connectivity, supporting better decision-making and sustained focus (8).
- Reduced limbic reactivity, helping you respond to stress with more calm and less reactivity (7).
- Increased GABA and serotonin levels, which can elevate mood and support emotional stability (9).
- Enhanced neuroplasticity over time, improving learning and adaptability (8).
- Strengthened communication between the body and brain for a more resilient stress response (8,9).
💡 Key Takeaway: Practicing these techniques consistently can create a stronger, calmer foundation for every other change you make.
The Bottom Line
Consistent breathwork and meditation help retrain your nervous system, lower chronic stress signals, and support metabolic balance (1,2,4). Over time, these practices can create the internal conditions that make fat loss, energy, and resilience feel more natural and sustainable.
Consider integrating breathwork with your nutrition, training, and sustainable fat loss program.
👉 Download the free eBook. It is your first step toward a calmer, more resilient metabolism.
Download our free eBook
10 Weight Loss Myths That Are Keeping You Stuck – And How to Break Free
Bibliography
1. Brown, Richard P, and Patricia L Gerbarg. Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression. Journal of Alternative and Complementary Medicine. 2005;11(4):711–717. https://pubmed.ncbi.nlm.nih.gov/16131297/
2. Jerath, Ravinder et al. Physiology of Long Pranayamic Breathing: Neural Respiratory Elements May Provide a Mechanism That Explains How Slow Deep Breathing Shifts the Autonomic Nervous System. Medical Hypotheses. 2006;67(3):566–571. https://pubmed.ncbi.nlm.nih.gov/16624497/
3. Lehrer, P M et al. Resonant Frequency Biofeedback Training to Increase Cardiac Variability: Rationale and Manual for Training. Applied Psychophysiology and Biofeedback. 2000;25(3):177–191. https://pubmed.ncbi.nlm.nih.gov/10999236/
4. Bernardi, L et al. Slow Breathing Reduces Chemoreflex Response to Hypoxia and Hypercapnia. Journal of Hypertension. 2001;19(12):2221–2229. https://pubmed.ncbi.nlm.nih.gov/11725167/
5. Zeidan, Fadel et al. Mindfulness Meditation Improves Cognition: Evidence of Brief Mental Training. Consciousness and Cognition. 2010;19(2):597–605. https://pubmed.ncbi.nlm.nih.gov/20363650/
6. Ma, Xiao et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect, and Stress in Healthy Adults. Frontiers in Psychology. 2017;8:874. https://pubmed.ncbi.nlm.nih.gov/28626434/
7. Goyal, Madhav et al. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine. 2014;174(3):357–368. https://pubmed.ncbi.nlm.nih.gov/24395196/
8. Tang, Yi-Yuan et al. Short-term Meditation Induces White Matter Changes in the Anterior Cingulate. Proceedings of the National Academy of Sciences. 2010;107(35):15649–15652. https://pubmed.ncbi.nlm.nih.gov/20713717/
9. Streeter, C C et al. Effects of Yoga on the Autonomic Nervous System, Gamma-Aminobutyric Acid, and Allostasis in Epilepsy, Depression, and PTSD. Medical Hypotheses. 2012;78(5):571–579. https://pubmed.ncbi.nlm.nih.gov/22365651/
