Breathing exercises for low energy

Brisker patterns for the mid-afternoon slump. Sitting down only.

Start with the honest answer: if you are tired because you slept badly, no breathing pattern is going to substitute for sleep. Daylight, water and a ten-minute walk outside will almost always do more for a 3pm slump than anything on this page.

That said, there are two things worth trying. Faster breathing genuinely does raise alertness by pushing the sympathetic side of the nervous system — which is the opposite of everything else on this site, and useful in the right dose. And counterintuitively, slow breathing often leaves people feeling more resourced than fast breathing does, so it is worth testing both on yourself rather than assuming.

The fast option comes with a longer safety list than anything else here, and it is not decorative. Read it before you start.

Start with

Coherent Breathing

Worth trying before the fast option. People frequently report feeling more capable after slow breathing than after energising breathing, and it carries none of the risks.

Start 5-minute session

Or read how it works first.

Before you start

Fast breathing lowers carbon dioxide, which narrows blood vessels in the brain and can cause light-headedness, tingling and fainting. Sit down for it — never standing, never driving, and never in or near water. Skip it entirely if you are pregnant or have epilepsy, uncontrolled high blood pressure, a heart condition, glaucoma, a history of fainting or panic disorder.