Morning vs Evening Breathing Workouts: Which is Best?

Breathing is something we do without thinking, but when practiced consciously, it becomes one of the most powerful wellness tools available. Breath work—or structured breathing workouts—can improve focus, reduce stress, boost energy, and even enhance sleep quality.

But there is one question I've been often asked : Morning or Evening, which is it better for me to practice breathing exercises?

Maybe you also have this question, so let's compare morning vs evening breathing workouts together, explore the science behind each, and help you find the routine that fits your body, lifestyle, and goals.

What Are Breathing Workouts?

Breathing workouts are intentional exercises that regulate your breathing patterns to positively affect your nervous system, oxygen intake, and mental state. Unlike unconscious breathing, these practices have measurable benefits such as lowering blood pressure, balancing hormones, and improving focus.

Popular Breathwork Styles:

• Diaphragmatic Breathing – deep belly breathing for relaxation.
• Box Breathing – inhale, hold, exhale, hold; great for stress control.
• Wim Hof Breathing – rapid cycles followed by breath holds for energy.
• Alternate Nostril Breathing (Pranayama) – balances mind and energy.
• Coherent Breathing – slow, rhythmic breathing to induce calm.

Why Timing Matters for Breathwork?

Our bodies follow a circadian rhythm, a 24-hour biological cycle that affects energy, hormones, and mental clarity. Breathwork interacts with this cycle, meaning the timing of your practice can amplify or counterbalance natural rhythms.

• Morning: Cortisol and alertness rise, preparing you for activity.
• Evening: Melatonin increases, heart rate slows, preparing you for rest.

Practicing at the right time ensures your breathwork works with your body rather than against it.

The Science of Morning Physiology

After waking, usually your body experiences:

• Cortisol Awakening Response: A spike in cortisol within 30–45 minutes to promote alertness.
• Increased Heart Rate & Blood Pressure: Preparing for your daily activity.
• Brain Shift to Beta Waves: Supporting your focus and productivity.

👉 These makes morning the ideal time for energizing and balancing breathwork.

Morning Breathing Workouts: Benefits & Best Techniques

Benefits of Morning Breathwork

1. Boosts Energy Naturally – A caffeine/nicotine-free wake-up call.
2. Sharpens Focus – Enhances productivity and clarity.
3. Regulates Mood – Calms morning anxiety or grogginess.
4. Supports Exercise – Prepares lungs and muscles for physical activity.
5. Habit-Friendly – Easier to build into consistent routines.

Best Morning Breathing Techniques

• Wim Hof Breathing – Oxygenates and energizes.
• Kapalabhati (Breath of Fire) – Wakes up your mind and body.
• Box Breathing – Balances stress and alertness.
• Right-Nostril Breathing – Stimulates your energy.

Sample 10-Minute Morning Routine:

1. 2 minutes of deep belly breathing.
2. 3 rounds of Wim Hof (30 breaths + breath hold).
3. 2 minutes of box breathing to stabilize focus.

The Science of Evening Physiology

As evening approaches, your body experiences:

• Cortisol drops to its lowest point.
• Melatonin rises, signaling sleep readiness.
• Heart rate and blood pressure lower.
• Brain waves slow down toward theta and delta states.

👉 Evening breathwork helps you wind down, release stress, and prepare for deep rest.

Evening Breathing Workouts: Benefits & Best Techniques

Benefits of Evening Breathwork

1. Releases Stress – Get off the day’s tension.
2. Improves Sleep – Activates the parasympathetic nervous system.
3. Calms Emotions – Reduces anxiety and "racing thoughts".
4. Enhances Recovery – Supports overnight repair and healing.

Best Evening Breathing Techniques

• 4-7-8 Breathing – Slows the nervous system.
• Alternate Nostril Breathing – Clears the mind.
• Coherent Breathing – Steady rhythm for calmness.
• Diaphragmatic Breathing – Creates relaxation before bed.

Sample 10-Minute Evening Routine:

1. 2 minutes of belly breathing.
2. 5 minutes of 4-7-8 breathing.
3. 3 minutes of coherent breathing while lying in bed.

How to Choose the Best Time for You?

Your personal “best” time depends on:

1. Chronotype – Morning larks thrive with AM sessions, night owls prefer PM.
2. Goals – Energy & focus = morning. Relaxation & sleep = evening.
3. Stress Levels – Morning anxiety = calming AM breathwork. Evening stress = PM session.
4. Workout Schedule – Pre-exercise breathwork = AM. Post-workout recovery = PM.
5. Lifestyle – Choose the time you can commit to daily.

Building a Consistent Breathwork Routine

• Easy Start – Just 5 minutes daily.
• Pair with Triggers – Morning after brushing teeth, evening before bed.
• Track Results – Notice changes in focus, stress, or sleep.
• Adjust – If restlessness occurs at night, move breathwork earlier.

Final Thoughts

So, which is best—morning or evening breathing workouts?

• Morning breathwork is ideal if you want energy, focus, and productivity.
• Evening breathwork is perfect if your goal is relaxation, stress release, and deep sleep.

For maximum benefits, many people choose to combine both:

• A short, energizing routine in the morning.
• A calming, restorative practice before bed.

The key is consistency—based on my years experience, the most powerful benefits of breathwork come from the daily practices instead of some occasional uses.

Meet Our Authors

Mark Johnson

Lifestyle & Wellness Writer

As a former heavy smoker who turned his life around through breathing training, Mark now shares his journey of quitting, rebuilding lung health, and living with more energy and joy to inspire more people with similar conditions.