How often should I practice breathing exercises?
Written by
David Nelson
Reviewed by
Prof. William Dalton, Ph.D.The frequency of your breathing exercises impacts your results more than the length of the sessions. Your nervous system will be gradually "rewired" by frequent practice daily. New habits can be built by practicing for just 5 minutes daily. Short, frequent sessions have longer-lasting benefits than infrequent, long sessions.
Daily Minimum
- Commit to five minutes every day without exception
- Morning sessions establish calm focus for the day
- Evening practice prepares your body for restful sleep
Progressive Increase
- Extend sessions to ten minutes after two weeks
- Add afternoon sessions during high-stress periods
- Reach twenty total minutes daily for maximum effects
Lifestyle Integration
- Desk workers benefit from hourly three-minute breaks
- Parents use quick techniques during chaotic moments
- Athletes practice before and after training sessions
Morning practices set the tone for the nervous system for the day. Just five minutes on waking will establish calm focus. Diaphragmatic breathing is recommended to engage in before breakfast. This is conditioning your body to naturally drive toward balanced states in advance of whatever challenges you may face.
Evening sessions help prepare your body for restorative sleep. Diaphragmatic breathing for twenty minutes before bed is an easy way to promote relaxation. Dim lights help with melatonin production. This process will consistently improve your sleep quality. You can track this process with sleep monitoring apps.
Your autonomic nervous system responds to rhythm, not to duration. Short periods of practice each day promote effective neurological adaptations. Missing a single practice day can stall your progress, while being consistent with your practice promotes faster benefits. Consider using calendar reminders on your phone to help maintain your practice rhythm.
Adjust frequency according to individual desires and responses. Consider increasing sessions on high-stress weeks. Consider reducing when experiencing calmer weeks. Attend to your bodily responses. Sustained practice will provide cumulative lifelong benefits.
Read the full article: 7 Surprising Benefits of Breathing Exercises
