3 Breathing Exercises to Boost Your Energy
The way you breathe has a profound impact on your energy levels.
Breathing plays a crucial role in regulating our daily energy levels. Many people today tend to breathe too quickly and shallowly, which can negatively impact energy and overall well-being. Rapid, shallow breathing reduces carbon dioxide (CO2) levels in the blood, limiting oxygen delivery to cells and disrupting the body’s natural balance. This often results in feelings of fatigue, stress, and even anxiety.
To maintain consistent energy throughout the day, it is essential to practice slow, light, and deep breathing. This approach increases carbon dioxide (CO2) tolerance, allowing your body to make better use of the oxygen you inhale. CO2 plays a key role in oxygen release from haemoglobin into cells (Bohr effect), and when CO2 levels are too low, oxygen delivery to your tissues is impaired. Slow breathing supports this balance, keeping energy levels stable throughout the day.
In those moments when you need a quick energy boost, fast breathing exercises are an effective way to up-regulate the nervous system. By activating the sympathetic nervous system—the body's "fight or flight" response—you can generate a rapid surge of energy, enhancing both alertness and physical readiness. Whether it's before yoga, climbing, or when feeling fatigued, these techniques help prime the body and mind for action, giving you the quick energy lift you need.
It's equally important to transition back to slow, deep, and light breathing after periods of fast breathing to restore balance and maintain energy long-term. To further stabilise CO2 levels and bring the body back into balance, I often close fast breathing exercises with a prolonged breath hold. This helps counteract temporary CO2 fluctuations caused by rapid breathing, allowing the body to re-establish homeostasis and sustain energy more effectively.
3 Breathwork Exercises to Boost Energy
1. 6-4 Breathing
Inhale slowly through your nose for 6 seconds.
Exhale slowly through your nose for 4 seconds.
Repeat the cycle.
Time: 3-5 minutes
Effects: 6-4 Breathing enhances mental alertness and focus, making it an excellent practice before tasks that require sustained energy and concentration.
2. Breath of Fire
Rapidly breathe in and out through your nose, 2-3 breaths per second.
Engage the upper belly to power the breath while keeping the belly soft and relaxed.
Ensure the breath is rhythmic and continuous, with equal active inhalation and exhalation.
Time: 2-3 minutes
Effects: Breath of Fire (Agnisar Pranayama) increases energy and mental clarity through rapid, rhythmic breathing. It strengthens the diaphragm, stimulates digestion, and generates internal heat, making it ideal for energizing the body.
3. Power Breath Holds
Take a few slow inhales and exhales through the nose.
Begin fast breathing: take about 40 deep, rapid breaths through an open mouth
Focus on finding a comfortable rhythm that prioritizes flow over speed.
After 40 breaths, take a deep inhale, exhale fully, and hold your breath out for as long as comfortably possible.
Repeat, and always close the practice with a long relaxation.
Time: 3-5 cycles
Effects: This technique efficiently leads to deeper meditative states, improves CO2 tolerance, and stimulates red blood cell production. It enhances VO2 max and athletic performance, making it perfect for those looking to boost endurance and focus.
Restoring Balance
Balancing energy activation with relaxation is crucial for your overall well-being. Be sure to explore 5 Exercises To Release Stress for techniques to down-regulate and relax your nervous system.
If you’d like to dive deeper into breathwork, consider attending one of our nearby breathwork classes or retreats. Check out our schedule of classes and retreats to learn more and experience the power of breath firsthand.