Energising Breath
A brisk, warming pattern for the afternoon slump. Sitting down only.
Start guided sessionThe pattern
- In1 second
- Out1 second
- In1 second
- Out1 second
- In1 second
- Out1 second
- In1 second
- Out1 second
- In1 second
- Out1 second
- Deep breath in3 seconds
- Long breath out6 seconds
- Rest and notice8 seconds
What it is
A deliberately gentle version of bhastrika, the yogic "bellows breath". Faster breathing raises alertness by activating the sympathetic nervous system — the opposite of everything else on this site, and useful in the right dose at 3pm.
The version here is capped at ten quick breaths per round, followed by a long breath and a rest. That is far shorter than traditional or "Wim Hof style" protocols, on purpose.
The honest safety talk
Fast breathing blows off carbon dioxide, which narrows blood vessels in the brain and causes light-headedness, tingling in the hands and face, and sometimes fainting. People do faint doing this. That is why the instruction to sit down is not decorative.
Deaths have occurred when people combined this style of breathing with being in water. Never do breathwork in a pool, bath, or the sea.
A better default
If you are tired because you are under-slept, this will not fix it and a ten-minute walk outside probably works better. Consider Coherent Breathing instead — counterintuitively, slow breathing often leaves people feeling more resourced than fast breathing does.
How to do it without the app
- Sit in a chair with back support. Never do this standing, driving or in water.
- Take ten brisk breaths in and out through the nose, about one per second, moving the belly actively.
- Take one slow deep breath in and a long breath out.
- Rest for several seconds and notice how you feel.
- Repeat no more than 2 or 3 rounds.
Safety
- Sit down. Never practise standing, driving, or in or near water.
- Do not use if you are pregnant, or have epilepsy, uncontrolled high blood pressure, a heart condition, glaucoma, a history of fainting, panic disorder, or are recovering from surgery.
- Stop at once if you feel dizzy, faint, tingly or unwell, and breathe normally.
- Not suitable for children.
What the evidence says
Fast-paced breathing raises sympathetic activity and subjective arousal. In the Stanford 2023 comparison, cyclic hyperventilation performed worse than slow breathing on mood outcomes. Risks of light-headedness and syncope are well documented.
A plain-English summary for a general audience, not a systematic review. See the medical disclaimer.