The position you choose for your breathwork practice can impact its effectiveness and your experience. Here, we explore the two most common positions — lying down and sitting up — and discuss when and why each might be preferable.  

Lying Down 

Lying down is especially beneficial for those new to breathwork or seeking deep relaxation. In this horizontal position, muscles can fully relax, reducing physical stress and allowing for easier focus on breathing. Maintaining an aligned spine and neck also optimizes respiratory function (1). This makes lying down ideal for relaxation exercises, evening sessions, or individuals experiencing high stress.

To enhance comfort and alignment while lying on your back, consider placing a pillow under your knees to relax your back muscles and reduce the curvature of your lower back. You can also use a small, rolled towel or pillow under your neck for additional support. 

Benefits:

• Facilitates muscle relaxation and stress reduction.

• Reduces strain on the heart as it does not have to pump blood against gravity.

• Suitable for those with back issues or pain that may be exacerbated by sitting. 

Sitting 

A seated position promotes a more active and alert state of awareness during breathwork. Sitting upright with an erect spine and neck, optimizes respiratory function (2,3), maintaining mental alertness and focus. This makes sitting ideal for energizing breathwork sessions aimed at boosting energy levels and concentration. 

To enhance comfort and alignment while seated, consider placing a pillow or a yoga block under your buttocks to relax your groin muscles and reduce the curvature of your lower back. You can also aim your crown towards the sealing, this will help to erect your spine and neck. 

Benefits:

• Promotes proper spinal and neck alignment, optimizing lung capacity.

• Facilitates deeper and more controlled diaphragmatic breathing.

• Effective for breathing practices that boost energy and focus.

Choosing Between Lying Down and Sitting

The choice between lying down and sitting depends on several factors, including your physical condition, specific goals, and personal comfort. Beginners or those performing relaxation exercises might prefer lying down, while a seated posture is generally preferred for energizing breathwork techniques. As long as your spine and neck are aligned, there is no right or wrong choice – it all comes down to personal preference and goal in mind. 

To date, while specific studies directly comparing the effects of sitting versus lying down during breathwork may be limited, research indicates that maintaining an erect spine and neck is crucial for maximizing comfort and pulmonary function (1–3). This alignment helps ensure optimal breathing efficiency and physical support. By understanding the benefits of each posture, you can optimize your breathwork practice for better health and well-being. 

Tips for Optimizing the Position:

• Wear comfortable clothing that does not restrict breathing.

• Use supports such as pillows or yoga blocks to help maintain proper and comfortable alignment.

• Vary between positions based on your daily condition, time of day, and specific goal.