5 Minute Breathwork for Beginners

Five minutes. That’s all it takes to shift from frantic to focused, from scattered to centered. Breathwork doesn’t need to be complicated. You don’t need to “know how to meditate” or get it just right. If you can breathe, you can do this.

This gentle breathwork flow is perfect for beginners or anyone who needs a quick moment of peace in a loud, fast-moving world.

What You’ll Need

Honestly, just you
Optional: a quiet space, a cozy blanket, soft music, or a cup of tea nearby
If you’re sitting, keep your back supported and your feet on the ground. You can also lie down, legs stretched out or knees bent, whatever feels best

Set the Intention

Before you begin, pause for a moment
Close your eyes if that feels comfortable
Place one hand on your heart or belly
Whisper to yourself, either silently or out loud
I am here
I am safe
I am allowed to slow down

The 5-Minute Breathwork Flow

Minute 1: Soft Belly Breathing
Inhale through your nose
Let your belly expand gently
Exhale through your mouth
Feel your belly soften
Repeat slowly and naturally
Let each breath feel like a release

Minute 2: Counting Breath
Inhale for a count of 4
Exhale for a count of 6
Let your exhales be soft, long, and easy
Repeat this rhythm, letting the breath smooth out your thoughts

Minute 3: Sighing Breath
Inhale deeply through your nose
Exhale with an open-mouth sigh
Let out a little sound if you need to
Drop your shoulders
Release the weight of the day

Minute 4: Box Breathing
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold again for 4 counts
Repeat this gentle square for one full minute
Imagine drawing a calming box in your mind

Minute 5: Intuitive Breath
Let go of structure
Let your breath flow in a way that feels natural
Maybe deep
Maybe shallow
Just stay present with it
Let it carry you softly to the end

Closing the Practice

Gently bring your awareness back
Open your eyes if they were closed
Wiggle your fingers and toes
Notice how you feel
Thank your body for showing up
Thank your breath for carrying you

You did it. Five minutes of sacred slowness. You can return to this anytime.

Crunchy Moon Tips

• Do this before a stressful meeting, bedtime, or when you feel disconnected
• You can play nature sounds or calming music in the background
• Add grounding elements like holding a stone, placing your feet on the floor, or wrapping yourself in a shawl
• If your mind wanders, just return to the breath - no guilt, no shame

Food and Herbal Tips to Support Breathwork

• Drink warm herbal teas like lemon balm, skullcap, chamomile, or tulsi before or after breathwork
• Eat nourishing, calming foods like oats, root veggies, or bananas to ground your energy
• Avoid caffeine if you’re trying to relax - it can make breathwork feel harder to drop into
• You can also try essential oils like frankincense, vetiver, or lavender to help deepen the experience

Final Sip of Wisdom
Your breath is a friend, not a tool to master. It’s always with you. Always offering a way back to presence, softness, and clarity. You don’t need to be perfect. You just need to begin. And you already have.