You only need three minutes to reduce stress and boost concentration with this instructor’s breathwork session

In a world that sometimes feels like it’s moving at a mile-a-minute, breathwork can be an accessible and versatile way to pause and reset.

If you’re looking to give it a try, this three-minute session from Alo Moves instructor Avery Whitmore is a great place to start.

“A short, simple practice would be the box breath, also known as the 4-4-4-4 breath,” he says. “This session may improve focus and clarity, helping concentration and centering the mind. It acts as an active meditation by providing a specific focus during practice, helping you ground and center yourself if you feel overwhelmed.

“Additionally, it may help reduce stress by activating the parasympathetic nervous system, [a network of nerves responsible for triggering relaxation]”.

How to do Avery Whitmore’s three-minute breathwork session

• Inhale for four seconds.
• Hold your breath for four seconds.
• Exhale for four seconds.
• Hold your breath again for four seconds, then repeat.

Instructor's tips

"This technique can be used to steady the mind, making it beginner-friendly with clear focal points during the holds between breaths," Whitemore explains. "It can serve as a morning meditation to start the day calmly or a midday break to center and calm yourself during a busy day."

He recommends finding a quiet place to sit or lie down for this session. Start by doing the sequence above for three minutes, then build this up to four or five minutes as you become more familiar with the practice.

"Pay attention to the air entering and leaving your body," Whitmore adds. "Allow the breath to fall out naturally on each exhale, letting go of any tension without forcing or pushing it."

What are the benefits of breathwork?

This is just one example of a breathwork session. There are many different ways to work with the breath, with each one offering different benefits.

"Most modern practices focus on calming the mind, reducing stress, strengthening and balancing the nervous system, grounding and aiding in the expansion of consciousness," says Whitmore. "Different styles and techniques are used for each purpose. For the best results, work with an instructor who can guide you and tailor the practice to your needs."

Want more tips and routines like this? Stretching can also help you feel more relaxed, so have a go at these yoga stretches for beginners, or read through our guide on how to meditate.