Three Powerful Breathwork Techniques to Energize, Balance, and Relax

Allegedly, this is what Anna Nalick looks like at 2 AM.

Last time, we talked about overbreathing. Breathing is automatic, but when done with intention, it becomes a powerful tool for transformation. Whether you need an energy boost, mental clarity, or deep relaxation, breathwork offers a simple yet profound solution.

Here are three breathwork techniques to help you activate, balance, and calm your nervous system, anytime, anywhere.

Breathwork to Wake You Up Faster Than Your Ex’s Text at 2 AM

“U up?“

Ever feel like your energy crashes harder than a toddler post-sugar rush? Before you reach for that afternoon latte, let’s talk about the 10-20-30 breathwork technique—a controlled activation that gives you a natural pick-me-up without the caffeine jitters or existential dread at 3 AM.

The Technique (10-20-30)

• Take 10 deep breaths in and out through the mouth, then inhale and hold for a count of 10.

• Do the same thing, but this time, 20 breaths, holding for 20.

• Finish with 30 breaths, holding for 30 at the top.

By activating your system on purpose, you’re essentially flipping the ON switch without the burnout. Most people spend their lives in a state of chronic activation without realizing it—this gives you the control back. Try it the next time you’re fighting the afternoon slump, or when you need laser focus without the espresso-fueled regret.

The Balancing Act: Five-Square Breathing

Gonna tell my kids this is “Red Shoe Diaries”…

For those moments when stress starts creeping in—whether you’re in traffic or waiting for your coffee to brew—this technique brings instant balance.

The Technique (Box Breathing 2.0)

• Inhale for 5 seconds

• Hold for 5 seconds

• Exhale for 5 seconds

• Hold for 5 seconds

Repeat as necessary. This structured rhythm signals your nervous system to reset, helping you feel more centered and present.

This breathing technique also pairs well with a nice walking meditation. Try it the next time you take a stroll around the neighborhood.

The Ultimate Chill Pill (That’s Free and Requires Zero Pharmacy Visits)

Big Pharma can’t trademark breathing (yet).

If your mind races faster than a squirrel on cold brew, it’s time to introduce 4-7-8 breathing—your new best friend for stress relief and sleep.

Think of it as a “powering down” sequence for your nervous system. It reduces stress, helps you sleep, and gives your body a much-needed break from the constant overdrive of modern life.

The Technique (4-7-8)

• Inhale through your nose for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale slowly through your mouth for 8 seconds.

By extending the exhale, you activate the body’s relaxation response, reducing stress and inviting deeper rest.

Doing this a few times before bed or whenever anxiety creeps in will have you floating into relaxation mode faster than a cat finding the sunniest spot in the house.

This is breathwork.

Whether you need something to get you going in the morning, something to keep you calm during your commute, or something to turn your mind off at the end of the day, there’s a technique for everyone here.

Experiment with these techniques and notice how your breath influences your mood, energy, and focus throughout the day!

Are You Overbreathing?

And No, That’s Not Just a Fancy Way to Say You’re Extra

If you’re reading this, odds are you’re breathing right now. (If not, I have questions.)

But did you know most people breathe too much?

That’s right—you might be overachieving in the one thing you thought you had down.

Chronic overbreathing is like sending too many emails to your body’s inbox—it clogs the system, creates unnecessary stress, and makes everything harder than it needs to be.

Signs You’re a Breathing Overachiever

Pictured: Your throat in the morning.

Wondering if you’re a breathing overachiever? Do any of these sound like you?

• You breathe through your mouth during the day (or wake up with the Sahara Desert in your throat).

• You snore, deal with sleep apnea, or hold your breath while sleeping (that’s your body’s way of panicking in real-time).

• Your breathing is loud enough to be its own white noise machine.

• You take shallow breaths that start in your upper chest instead of your belly.

Overbreathing can lead to fatigue, brain fog, stress, and even reduced creativity—because, fun fact, mouth breathing reduces blood flow to your brain by up to 40%. That’s like cutting off the Wi-Fi to your best ideas!

The Fix? Conscious Breathwork

Pictured: You right before you decide to try breathwork.

Now that we know what’s up, let’s get to the good stuff: reclaiming your breath like the boss of your own lungs.

Stay tuned as we dive into simple, science-backed breathwork techniques that will help you regain control of your breath—and your energy.