Learn how breathwork influences your nervous system, stress response, energy, focus and recovery—and explore breathing techniques from ancient yogic practices to modern breath science.
FOUNDER OF RECODE • RESET • RISE™
Where the Ancient East Meets the Wild Wild West
The Ultimate Breathwork Guide: Breathing Techniques & Exercises
The Breathwork Library
EXPLORE POWERFUL BREATHING TECHNIQUES TO SUPPORT YOUR NERVOUS SYSTEM ENERGY, FOCUS AND OVERALL WELL-BEING.
BREATH
OF FIRE
A rhythmic yogic breathing technique traditionally used to build energy, focus and internal awareness.
BOX
BREATH
A structured inhale-hold-exhale-hold breathing pattern used to slow the breath and support focus during stress.
PHYSIOLOGICAL
SIGH
A breathing pattern using a second short inhale followed by a longer exhale to help the body recover from acute stress.
COHERENT
BREATH
Slow, rhythmic breathing designed to create a steady breathing pattern and support heart-rate variability and autonomic regulation.
Video
LONG DEEP
BREATHING
Slow diaphragmatic breathing that develops breath awareness, encourages fuller respiration and supports relaxation.
BHRAMARI
Also known as humming bee breath, Bhramari combines slow breathing with humming to create vibration and encourage inward attention.
BHASTRIKA
BREATH
A vigorous yogic breathing practice known as bellows breath, using active inhalations and exhalations to build heat and energy.
KAPALBHATI
A traditional yogic breathing practice using active abdominal exhalations and passive inhalations to develop breath control and awareness.
Click any practice
to explore
Each practice includes everything you need to understand, learn and integrate the breath.
Physical, mental and emotional benefits
Step-by-step
instructions
Modern research and ancient wisdom
When to avoid or modify the practice
Watch the full instruction
Listen and practice anytime, anywhere
WHAT IS
BREATHWORK
ANXIETY
SLEEP
BLOOD
PRESSURE
ADHD
PANIC
ATTACKS
ATHLETES
MENOPAUSE
DEPRESSION
THYROID
HEALTH
ASTHMA
STRESS
PERFORMANCE
Breathwork Science & Ancient Yogic Wisdom
ANCIENT WISDOM
PRANA
NADIS
BANDHAS
KUMBHAKA
CHAKRAS
BREATH
BRIDGES
BOTH
WORLDS
MODERN SCIENCE
CO2 TOLERANCE
HEART RATE VARIABILITY
VAGUS NERVE
PARASYMPATHETIC SYSTEM
RESPIRATORY CHEMISTRY
GLYMPHATIC SYSTEM
BRAIN PLASTICITY
Want to understand why your body gets stuck in stress?
MY STORY
Christina Elena McHugh
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100+ pounds transformation.
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Kundalini awakening
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Breath. Sound. Movement.
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Healing my nervous system.
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Creator of RECODE • RESET • RISE™
My Mission is to help you regulate your nervous system, heal from within, and rise into the life you were always meant for.
From struggle to strength.
From survival to freedom.
Breath changed everything.
Jenny W.
"Breathwork with Christina didn't just change how I breathe... it changed how I live."
"I notice when I'm holding my breath and 'I think, I better do the Christina Breath.' So I start to breathe intentionally."
Joann Y.
"I've been holding my breath since 1959."
Deidre
"I'm breathing like a baby again."
Jo Travis, age 81
