Hey there, lovely ladies! If you’re in your 30s (or beyond) and feeling the weight of the world on your shoulders, you’re not alone. Life can get overwhelming, and our energy levels can plummet. But what if I told you that one of the simplest ways to recharge is through your breath? Yes, you heard me right! Breathing exercises can significantly boost your energy and shift your mood.
Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
Zara says: “Your breath is your superpower; embrace it!”
In this post, I’m sharing 21 breathing exercises that have transformed my energy levels. Whether you’re at your desk, on the go, or in need of a quick pick-me-up, these exercises will help you reclaim your zest for life.
Why Breathing Matters
3-Day Energy & Metabolism Reset
Grab the 3-Day Energy & Metabolism Reset — a quick-start guide to feel lighter, more energized, and back in control.
Where should I send your free reset guide?
Most People Miss This Tiny Morning Coffee Trick 🔥
The Power of Breath
Breathing isn’t just about getting oxygen to your body; it’s a powerful tool for enhancing your emotional and physical well-being. Here’s what happens when you focus on your breath:
- Reduced stress levels: Engaging in deep breathing activates the body’s relaxation response.
- Increased oxygen supply: More oxygen means more energy for your cells!
- Improved concentration: Mindful breathing clears the clutter in your mind.
How to Get Started
Before diving into the exercises, let’s make sure you’re in the right mindset.
Mini Checklist to Begin
- Find a quiet space: Whether it’s a corner of your home or a park bench, choose a place where you won’t be disturbed.
- Sit comfortably: You can sit cross-legged or on a chair with your feet flat on the ground.
- Soft gaze or closed eyes: Focus inward, and let distractions fade away.
The Breathing Exercises
Let’s jump into the breathing exercises! I’ve categorized them into three sections for easier navigation: Quick Picks, Energizers, and Calming Breathwork.
Quick Picks (Perfect for Busy Days)
These exercises can be done in just a few minutes and are great for a quick energy boost.
1. Box Breathing
- How to do it: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.
- Why it works: Helps reduce stress and increases focus.
2. Ocean Breathing (Ujjayi)
- How to do it: Inhale through your nose, slightly constricting the back of your throat, then exhale with the same constriction.
- Why it works: Creates a soothing sound and promotes relaxation.
3. Alternate Nostril Breathing
- How to do it: Close your right nostril and inhale through the left, then switch and exhale through the right. Repeat.
- Why it works: Balances energy levels and calms the mind.
4. 5-Minute Breathing Break
- How to do it: Set a timer, close your eyes, and focus on your breath. Count each inhale and exhale.
- Why it works: A mini-meditation that clears your mind and re-energizes you.
5. Power Breathing
- How to do it: Inhale deeply through your nose for a count of 2, and exhale forcefully through your mouth for a count of 2. Repeat.
- Why it works: Instantly energizes and invigorates the body.
Energizers (For When You Need a Lift)
Feeling sluggish? Try these energizing exercises to spark your vitality.
6. Breath of Fire
- How to do it: Rapidly inhale and exhale through your nose, using your diaphragm. Aim for 3 breaths per second.
- Why it works: Increases energy and clears mental fog.
7. Lion’s Breath
- How to do it: Inhale deeply through your nose, then exhale forcefully through your mouth, sticking your tongue out.
- Why it works: Releases pent-up energy and stress.
8. Energizing Breath
- How to do it: Inhale deeply through your nose for a count of 4, hold for 4, and exhale through your mouth for a count of 8.
- Why it works: Revitalizes your entire system.
9. Dynamic Breathing
- How to do it: Stand up, raise your arms overhead, inhale deeply, and then exhale while bringing your arms down. Repeat.
- Why it works: Energizes your body and boosts mood.
10. Sighing Breath
- How to do it: Inhale deeply through your nose, then exhale with a big sigh.
- Why it works: Instantly lifts your spirit and releases tension.
Calming Breathwork (For Stressful Moments)
When stress creeps in, these calming exercises will bring you back to your center.
11. Deep Belly Breathing
- How to do it: Place one hand on your chest and the other on your belly. Inhale through your nose, ensuring your belly rises. Exhale fully.
- Why it works: Promotes relaxation and reduces anxiety.
12. Counting Breaths
- How to do it: Inhale for a count of 4, hold for 2, exhale for a count of 6. Adjust counts based on your comfort.
- Why it works: Focuses your mind and calms your thoughts.
13. Guided Visualization Breathing
- How to do it: While breathing deeply, visualize a calming scene (like a beach or forest).
- Why it works: Combines breath with imagery to enhance relaxation.
14. Self-Compassion Breathing
- How to do it: Inhale for self-love, exhale for self-acceptance. Repeat.
- Why it works: Cultivates a sense of inner peace and well-being.
15. Progressive Muscle Relaxation
- How to do it: Inhale deeply, tense a muscle group for 5 seconds, then exhale while releasing the tension. Move through each muscle group.
- Why it works: Relieves physical tension and calms the mind.
Bonus Exercises
These additional breathing techniques can be used anytime, anywhere!
16. Bhramari (Bee Breath)
- How to do it: Inhale deeply, then exhale while making a humming sound.
- Why it works: Calms the nervous system and enhances focus.
17. Chanting Breath
- How to do it: Inhale deeply, then chant “OM” or another sound on the exhale.
- Why it works: Promotes mindfulness and relaxation.
18. Breath Counting
- How to do it: Count each breath. Inhale (1), exhale (2), and continue to 10, then start over.
- Why it works: Sharpen focus and reduce distractions.
19. Visualization Breathing
- How to do it: Imagine inhaling light and exhaling darkness or negativity.
- Why it works: A mental reset that uplifts your spirits.
20. Heart Coherence Breathing
- How to do it: Inhale slowly for a count of 5, then exhale for a count of 5, focusing on the area around your heart.
- Why it works: Balances emotions and increases energy.
21. Mindful Walking with Breath
- How to do it: While walking, coordinate your breath with your steps (inhale for 3 steps, exhale for 3 steps).
- Why it works: Combines movement and breath for an energizing effect.
Conclusion
Breathing exercises are a game-changer for boosting energy and enhancing your overall well-being. They are simple, quick, and can be done anywhere. Whether you need a short pick-me-up or a moment of calm, these 21 breathing exercises have got you covered.
Remember, the more you practice, the more natural it will become. So take a moment, inhale deeply, and let your breath be your anchor. Your energy will thank you!
Now, tell me, which breathing exercise will you try first? Let’s breathe our way to a more energized life together!
Feel free to drop your thoughts or share your experiences in the comments below. I can’t wait to hear from you! 💖
HepatoBurn: Gentle Support for Steadier Days
When you’re stacking real habits—protein-forward meals, steps, and 7–9 hours of sleep—HepatoBurn is a simple add-on that supports the system behind energy, appetite, and metabolic rhythm.
Why Women 30+ Use It
- Pairs with an already-solid routine—no jitters, no crash.
- Easy to remember: 2 capsules with meals.
- Plays well with protein, walking, and strength training.
How to Use
- Timing: Breakfast & lunch are easy wins.
- Consistency: Use daily for a fair assessment.
- Stacks: Protein-first plates, post-meal walks, lights-down wind-down.
What It Isn’t
- Not a stimulant and not a magic fix.
- Best used alongside habits you’ll actually keep.
- Educational only—talk to your provider before new supplements.
Important: Educational only, not medical advice. Supplements don’t diagnose, treat, cure, or prevent diseases. Talk to your provider before changes to diet, exercise, or supplements.
