Water, Whiskey, or Coffee?
The Secret Tool That Can Change How You Navigate Your Work Day
By Kharron Alderman
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Published on 7/7/2025
Within just a few moments of reading this, you are going to wish someone told you sooner. Most people wish they were taught about this back when they were still in school. It’s honestly crazy that so many of us weren’t taught how to use this powerful tool that we have at our disposal. Now I’m not actually talking about a tasty beverage here. This is something entirely different. Within a matter of minutes of using this tool, you can shift your mind and body into a state of relaxation or kick things up to increase your energy and focus. So, what is this magical tool? It’s your breath.
I want you to think of your breathing as either water, whiskey or coffee. Water breath is
balancing. Water breathing is always a good choice, day or night, and it can be used freely without a worry. Whiskey breath is down-regulating, relieves stress, and can help put you to sleep. Coffee breath is up-regulating, which means it’s stimulating. It wakes you up, and prepares your body for activity and exercise.
Your breathing pattern is defined primarily by your rate of breathing, meaning how fast or how slowly you breathe. As you’re reading this now, you’re probably breathing about 8-15 breaths per minute. This slightly-elevated breathing pattern is “normal” in today’s busy world. You can affect your breath and your nervous system response in a matter of minutes simply by changing your breathing rate.
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Water Breath / Balanced Breathing
4-6 breaths per minute
When you breathe 4-6 breaths per minute, it has an adaptable effect on your nervous system. If you’re up (over stimulated), it will bring you down. If you’re down (feeling sluggish), it will bring you back up. You can practice Water Breath standing, seated, lying down, and even while driving. Like drinking a glass of water, it’s always safe, always appropriate, and always healthy.
• Practice any time, day or night
• Use before high-stress meetings or presentations
• Use if you’re feeling sluggish midday
• Use during all yoga practices and low-intensity exercise
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Whiskey Breath / Down-Regulating Breath
< 4 breaths per minute
When you reduce your breath below 4 breaths per minutes, it triggers a strong parasympathetic (rest and digest) nervous system response. It reduces your heart rate, reduces activity in skeletal muscles, and improves digestion. This type of breathing is great after meals, in the evening, and most commonly, right before bed. This practice should be done seated or lying down, and never while driving or doing anything standing or active. It’s extremely common for students to fall asleep while using Whiskey Breath, so it should be used with care, only when appropriate.
• Use primarily before bed
• Can be used (with care) to reduce intense stress or anxiety
• After eating, this breathing pattern can aid digestion
Coffee Breath / Up-Regulating Breath
> 20 breaths per minute
When you breathe at the rate of 20 breaths per minute or more, it stimulates your sympathetic nervous system which is ideal before exercise, before busy or task related work, and also in the morning. Rapid breathing reduces CO2 in the bloodstream which leads to constriction of your breathing passageways and veins, so it should be practiced briefly, with care, and only at appropriate times. Never practice while driving.
• Use first thing in the morning
• Use just before yoga or exercise
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So, do you need water, whiskey or coffee? The answer is it depends. If you’re getting up first thing in the morning, or getting ready to exercise then coffee breathing may be best. If you're looking to feel more calm and focused before a meeting with a client or relieve some light stress, then water breathing is a better option. If you’re getting ready for bed or need some serious stress relief, then whiskey breath is the way to go.
Now that you know your breath is a tool, become more aware of your breathing today. Use this tool to help you navigate through your busy day.
WARNING: breathing practices should never be done while swimming or bathing. These are dry land practices only. Under no circumstances should you submerge in ice or water.
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