The Practice of Breathwork and Its Benefits
“When the breath wanders the mind is unsteady, but when the breath is calmed, the mind too will be still.”
– Hatha Yoga Pradipika, 500-year-old yogic text
The practice of breathwork has been gaining significant attention and popularity in recent times. Breathwork involves the use of controlled breathing techniques to enhance physical and mental well-being.
The benefits of breathwork are as numerous as they are widely used. Scientifically studied and proven this simple wellness tool is used in classrooms, therapy sessions, corporate events, and in-home practices. Helping many regulate their mental and physical wellness breathwork and its benefits have improved many lives for the better.
Being stressed out, overwhelmed, and chronically anxious has become commonplace in today’s society. With so many of us struggling to maintain our equilibrium, something needs to change. We need to learn how to get back to the mind-body connection. Working with ourselves in our most organic states to purposefully better ourselves.
Investing in ourselves means we no longer ignore our needs; rather we put them first so that we may be able to share out light even further. Breathwork as a daily practice is one easy way to do just that. Taking mindful breaths helps us to put our minds at ease and allows us to focus on what we can control.
What Is Breathwork?
While popular in recent years breathwork as a therapy tool is not new. With roots in the yoga sphere, the practice of breathwork has been used for generations. At its core, breathwork is meant to release toxins and stress when you breathe out and nourish your mind and body when you breathe in.
By engaging in breathwork, individuals can experience a reduction in stress levels, improved focus and concentration, and increased self-awareness. Additionally, breathwork can help improve respiratory function, boost the immune system, and enhance overall cardiovascular health. Beyond the many physical and mental benefits this rehabilitative technique has other uses.
Breathwork requires an individual (or group) to pause and take deliberate breaths. You put your mind to each inhale and exhale so you can be fully present and expand your lungs to their most optimal state. This kind of thoughtful action allows you to connect your mind to your body. By focusing on your breath you block out the rest of the world, the mental chatter, and the worries of the day and just breathe.
Centering yourself in this way is a simple way to practice self-investment. Which is all about slowing down and looking after your needs and personal development. That can be hard to do when the stress of the world around you takes up each moment. Combating that overwhelm with this practical and simple method is one way you can take back and repurpose some of your energy.
Breathwork Benefits & Research:
As mentioned above, adding the practice of breathwork to your wellness routine can have a multitude of benefits. Below is a list along with some research sources that show the wide array of benefits this simple practice can provide.
Increases Energy and Boosts Immunity
Lowers Blood Pressure and Improves Circulation
With so many different benefits to both the mind and body, breathwork is one of the easiest wellness methods a person can try. Even if you only have a few minutes each day, adding in intentional breath can make a massive impact on your overall health. This practice is especially useful to those who are just starting their wellness and self-investment journies.
It costs nothing to take intentional breaths, to regulate your mental well-being and improve your physical health. Starting small and simple can be an excellent way of practicing looking inward and prioritizing your well-being.
Breathwork Techniques:
The application of breathwork techniques are not limited to specific settings or individuals. It is useful for individuals looking to improve their overall health and well-being, as well as those seeking relief from specific conditions such as anxiety, asthma, and chronic pain.
With multiple techniques to experiment with, each of us can find a method that works for our personal needs. Here are the top 5 breathwork techniques:
Deep Abdominal Breathing
This technique uses a long, deep breath. As you breathe, you can visualize your breath filling up your body. Your belly and chest should both expand when you inhale. When you exhale, your chest relaxes, and your navel pulls back in toward your spine. This type of deep breathing tells your body to rest and relax.
It is easiest to do this type of breathwork lying down with your knees bent and supported. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe. Breathe in slowly through your nose watching your stomach move out, causing your hand to rise. The hand on your chest should remain as still as possible.
Tighten your stomach muscles, so that your stomach contracts in, causing your hand to lower as you exhale. The hand on your upper chest should remain as still as possible.
Taking big belly breaths like this method is a great way for you to induce relaxation, especially right before bed. A few cycles of this can encourage a good night’s sleep.
4-7-8 Breath
This technique adds in counting beats as you breathe in and out as a way to quiet and focus your mind. Before starting this breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.
To use the 4-7-8 technique, focus on the following breathing pattern:
- emptying the lungs of air
- breathing in quietly through the nose for 4 seconds
- holding the breath for a count of 7 seconds
- exhaling forcefully through the mouth, pursing the lips, and making a “whoosh” sound for 8 seconds, allowing all the air out
- repeating the cycle up to 4 times
It is possible for a person to feel lightheaded after doing this for the first few times. Therefore, it is advisable to try this technique when sitting or lying down to prevent dizziness or falls.
Alternate Nostril Breathing
Best done in a comfortable sitting position start with your right thumb applying pressure to your right nostril. Breathe in using only your left nostril and hold your breath as you switch sides. Release your right thumb and use your right index finger to apply pressure to the left nostril as you exhale through the right nostril. Pause, take another deep breath in, and then alternate again.
This counts as one full cycle. Continue for up to 5 minutes alternating between each nostril. Complete the practice by finishing with finishing your last exhale on the left side. This type of breathing technique helps encourage balance in your mind and body.
Side note: If you’re following the nadi shodhana variation, hold each inhale for 2 to 3 seconds before exhaling through the opposite nostril. Gradually increase the length of this pause in 2- to 3-second increments as you become more accustomed to the practice.
Breath of Fire
This is a more advanced technique. In a nutshell, the breath of fire is done when you exhale, engaging your core to help push the air out of your body.
To perform the breath of fire:
- Start in a comfortable seated position. Sit up tall.
- Place your hands on your knees, palms facing upward. You can also place a hand on your belly to feel it rise as you breathe.
- Inhale through your nose, feeling your belly expand as you do so.
- Without pausing, exhale forcefully through your nose while contracting your abdominal muscles. Keep your inhales and exhales equal in length. Repeat until you’re comfortable with the pattern.
- Continue the rhythm, inhaling passively and exhaling forcefully. Repeat several times to practice.
- Now, speed up the inhales and exhales. Your exhales should be powerful and loud.
- Repeat for 30 seconds.
Over time, you can try doing Breath of Fire for longer. This breathing technique may take some practice, but once achieved is an excellent form of breath control.
Holotropic breathwork
Holotropic breathing, more often referred to as holotropic breathwork (HB), is a practice that involves controlling and quickening your breathing patterns to positively influence your mental, emotional, and physical states. Originally derived from a spiritual framework, it is also a trademarked activity that has become increasingly popular among those seeking to explore a unique process of self-healing to attain a greater state of wholeness.
This practice was developed by psychiatrists Stanislav and Christina Grof in the 1970s. They hoped to create a technique that would allow the individual to achieve an altered state of consciousness without the use of drugs.
Often done in groups, it is best to have an experienced instructor help you practice this technique. The idea is to achieve a continuous inhale and exhale pattern with no pause in between. This type of breathing floods your body with oxygen and renews your cells. See more about holotropic breathwork here.
Final Notes:
The practice of breathwork has numerous benefits that can be applied in various settings. Whether you are helping reduce your stress, releasing trauma symptoms, or improving your physical health, breathwork is as versatile as it is beneficial.
With so many facets of wellness to look after I find it helpful to go back to the basics in times of overwhelm. There is nothing as simple or natural as breathing. Using a practice we do every day unconsciously to regain our balance feels like a wellness hack. I encourage you to try out these techniques and see which ones work best for you.
Achieving a greater sense of well-being is as easy as your next breath.
Until nest time,
