From any mobile device, computer or even smartwatch, Google offers a quick option to practice breathing exercises on GoogleThis feature, integrated into the search engine itself and the Google Fit app, allows you to take deep breaths guided by visual animations and timers.
To perform the classic Google search exercise:
- Open your browser and go to Google.
- Type in the search bar: deep breathing exercises o breathing exercise.
- A blue box will appear in the results inviting you to start a 1-minute breathing exercise. Click Start.
- The screen displays a circle that expands as you inhale and contracts as you exhale, guiding the rhythm of your breathing.
- Inhale slowly and deeply as the circle grows, and exhale as the circle empties.
- Perform the entire cycle within one minute; if desired, repeat the process several times to prolong the relaxing effect.
On Wear OS devices and through Google Fit, you can access similar exercises:
- Activate your smartwatch screen if it is dimmed.
- Press the power button to open the applications menu.
- Choose Fit Breathing to begin the guided exercise.
- Following the visual instructions on the screen, take deep breaths and, when finished, review your session report (number of breaths, time, relaxation level, etc.).
These exercises are ideal for short breaks during the workday, before bed, or during stressful times.
Known alternative and complementary breathing exercises
Google's guided breathing exercise is an excellent option, but there are other recognized techniques you can complement to further enhance the effects on your physical and mental health. Below are some of the most popular and effective, endorsed by experts and international studies:
- Diaphragmatic breathing: Directs air toward the abdomen instead of the chest, stimulating the diaphragm and maximizing lung volume. Ideal for reducing muscle tension and anxiety.
- Breath 4-7-8: Widely used to reduce anxiety and improve sleep. It consists of inhaling for 4 seconds through the nose, holding it for 7 seconds, and exhaling slowly through the mouth (making a soft sound) for 8 seconds. Repeat this cycle several times.
- Alternate Breathing (Nadi Shodhana): A yoga technique that balances both hemispheres of the brain. It's performed by covering one nostril and inhaling/exhaling alternately through the other, in cycles of 4 to 8 repetitions.
- 5 Finger Breathing: Popularized by Dr. Judson Brewer, it involves tracing the outline of your hand with your index finger and associating inhalation with the upward movement of the finger (from bottom to top) and exhalation with the downward movement. A simple and visual way to focus on breathing, it's ideal for beginners and children.
- Rhythmic breathing: Recommended for synchronizing breathing with movement (walking, jogging). For example, inhale for two steps, exhale for the next two steps. Very useful for sports activities and for maintaining a balanced heart rate.
Bastrika or bellows breathing exercise
Bastrika breathing, known as bellows breathing, is one of the most energizing forms of breathing and is used to activate the body first thing in the morning or when you need an energy boost.
Caution: Do not practice Bastrika if you suffer from hypertension, glaucoma, ulcers, gastritis, or eye pressure problems. If you have any doubts, always consult a healthcare professional before starting.
- Sit with your back straight in a quiet place and place your hands on your knees, palms facing up.
- Inhale deeply through your nose, bringing the air into your abdomen.
- Exhale quickly and forcefully through your nose, contracting your abdominal muscles to "push" the air out. The movement should be short and powerful, similar to a bellows.
- Inhale again immediately, relaxing your abdomen to allow air to enter naturally.
- As you develop skill, increase your speed, always keeping your technique under control.
- Take 10 to 20 quick breaths in a cycle. Then, take 2 to 3 slow breaths to regulate your rhythm.
- It is recommended to do it on an empty stomach or when you feel fatigued, but never after eating.
Bastrika helps clear the airways, quickly oxygenates the body, and is excellent for releasing accumulated stress.
Advanced exercises and recognized variations
There are other breathing exercises that have proven effective and can be adapted to both beginners and advanced practitioners:
Breathing 6 per minute
- It involves progressively reducing the breathing rate to just 6 breathing cycles per minute (approximately one breath every 10 seconds). The goal is to maintain this rhythm for 5- to 10-minute sessions to maximize relaxation and cardiac coherence.
Breathing 4-7-11
- Inhale through your nose for 4 seconds, exhale slowly for 7 seconds, and repeat this in a controlled manner for a few minutes. In some versions, the duration is extended to 11-second cycles. These techniques help you master anxiety management and restore a relaxed physiological rhythm.
Morning breathing and activation exercise
- Stand up, lean your torso forward with your knees bent, and let your arms hang relaxed. Inhale deeply as you straighten vertebra by vertebra. Hold your breath for a few seconds, then exhale as you lean back. This exercise helps "wake up" the body, release tension, and prepare the mind for the day.
Tips for creating and maintaining an effective breathing routine
Maintaining a sustainable routine is essential to harnessing the full potential of breathing exercises. Here are a series of recommendations based on the experience of wellness instructors and the best apps:
- Start with just 5 minutes a day and gradually increase to 10 or 15 minutes as you get used to it.
- Always breathe through your nose when inhaling and preferably exhaling through the mouth to maximize oxygen and empty the lungs completely.
- Pay attention to the expansion of the belly when inhaling and contracting when exhaling, ensuring deep diaphragmatic breathing.
- Create a conducive environment without distractions, in a comfortable environment, preferably sitting with your back straight.
- Use reminders on your phone or smartwatch to practice deep breathing several times a day. Many apps allow you to schedule custom notifications.
- Rest for a few minutes after each session to strengthen the feeling of calm and enhance the benefits.
Additionally, you can alternate between rib cage breathing (expanding your chest) and whole lung breathing (expanding your abdomen, chest, and back) to work on your breathing capacity and body awareness.
Additional apps and resources for practicing guided breathing
There are mobile apps from both Google and independent developers that make it easy to practice and track your breathing exercises:
- Google Fit (smartphones and wearables): Includes the "Fit Breathing" feature to follow guided sessions and review progress reports, available on Android, Wear OS, and other compatible devices.
- Bilka – Breathing exercises: App on Google Play with a variety of exercises such as cardiac coherence, pranayama, and customizable programs. You can adjust the duration, choose the background and music, and track your progress. Includes motivational reminders.
- Open Breathwork Freely Breathe: A library with more than 30 exercises (box breathing, 4-7-8, deep breathing, etc.), adaptable timers, interactive mode, offline operation, and options to adapt to any level.
These apps make it easier to integrate guided breathing into your daily routine and monitor your progress, promoting greater long-term adherence.
Integrating breathing exercises into your daily routine, guided by Google or through specialized apps, can revolutionize your physical and mental well-being. In addition to being a tool against stress and anxiety, these practices improve focus, improve sleep quality, and strengthen your overall health. Anyone, regardless of their previous experience or physical condition, can benefit from spending just a few minutes a day breathing mindfully. All you need is a device, a few minutes, and the decision to take care of yourself from within.
