What is breathwork?

Breathwork encompasses various breathing techniques designed to deliberately control and concentrate on the breath. For millennia, Eastern medical traditions such as Ayurveda and traditional Chinese medicine have utilized these techniques to promote physical and mental tranquility.

Why is breathwork important to our overall health?

Breathwork has been associated with enhanced respiratory function and increased lung capacity for centuries. Recent studies have demonstrated its positive impact on brain function, particularly in terms of brainwave patterns, emotional regulation, and neural connectivity. Additionally, research has explored its potential benefits for immune system enhancement, cardiovascular health, pain management, and sleep quality. Scientists are exploring breathwork as a potential complementary treatment for conditions such as PTSD, ADHD, chronic stress, and even neurodegenerative diseases as the popularity of breathwork increases in healing techniques.

Diaphragmatic breathing

When you do diaphragmatic breathing, you engage your diaphragm, a powerful muscle at the base of your lungs. Also known as abdominal breathing or belly breathing, this technique has been shown to help lower blood pressure and heart rate, and it’s especially beneficial for people with lung conditions.

Can be done anytime-great for when you don’t want people to know you’re doing it

Breathwork

What are the benefits of breathwork?

Arguably the most important benefit of breathwork is that it helps to bring you out of fight or flight mode. (Fight or Flight mode is the body’s response to stressful situations- think work deadlines, financial woes, upsetting news). Breathwork is a way to activate your body’s parasympathetic nervous system (the part of your nervous system that calms you down after stressful or dangerous situations) and helps you de-escalate and de-stress. That can also lead to many kinds of positive feelings.

  • Deep relaxation and stress reduction

  • Improved focus

  • Pain management

  • Activation of the parasympathetic nervous system

  • Balanced blood pressure

  • Better immune system

  • Release of stress hormones from the body

  • Reduced feelings of depression and anxiety

  • Increased mental focus

Common Types of Breathwork

4-7-8 breathing

The 4-7-8 breathing technique can be done while sitting comfortably or lying down. Especially before bed.

The numbers refer to how long each part of the breath takes. Breathe in for 4 counts, hold for 7 counts and breathe out for 8 counts. This technique is great for redirecting your thoughts from negative or repetitive.

Best for bedtime as studies have shown this method to calm the mind, reduce anxiety and decrease heartrate and blood pressure. Although it can also be useful after exposure to high stress environments.

Pursed lip breathing

Pursed lip breathing is a good way to slow down your breathing and reduce your stress levels. To purse your lips, you pinch them inward, kind of like you would do to blow a kiss, then you slowly inhale through your nose and gently exhale through pursed lips.

This is a great option for people with any conditions that affect the lungs.

Great for use during activities that require higher levels of exertion like lifting, running, mixed martial arts. It is best to do it at rest to get the hang of it. It can be a great tool to use when your intention is to prolong your exhale (like in the 4-7-8 method)

Holotropic breathwork

Holotropic breathing uses rapid, controlled breathing patterns to help you enter what’s often referred to as an “altered state of consciousness,” a dream-like experience that can help you cope with mental health conditions like depression, anxiety and chronic stress.

When to try it: This technique is a behavioral health therapy employed to help people cope with trauma. If you’re new to breathwork, try one of the other options before learning more about this technique

Physiological Benefits

Proper breathing significantly enhances the body's physiological functions. By ensuring a steady and ample supply of oxygen, it boosts the efficiency of cellular processes, leading to improved energy production and overall vitality. Deep breathing facilitates efficient gas exchange in the lungs, which helps in removing carbon dioxide and bringing in more oxygen. This process is crucial for maintaining the balance of gases in the blood, which in turn supports the optimal functioning of vital organs such as the brain and heart. Additionally, slow and deep breaths can help stabilize or lower blood pressure, promoting relaxation and reducing stress on the cardiovascular system.

Box breathing

Box breathing is one of the simplest and most common forms of deep breathing.

This technique has four steps: Four counts of breathing in, four counts of holding your breath, four counts of exhaling and four more counts of holding after your exhale.

Another super accessible form of breathwork. Requires a little more effort than diaphragmatic breathing but it is for a mood reset or when someone does something that raises your blood pressure slightly.

Body Scan Meditation

This is a combination of both breathwork and meditation that connects the body and mind to create a state of mindfulness with your own body at the center of your attention.

Start by getting comfortable and taking a few slow deep breathes (I recommend the 4-7-8 method for this) to bring your mind into awareness of your body. Start at your head, bringing attention to any spaces of discomfort, pain, heat, pulsing. As you recognize these areas continue down each part of your body bringing attention to these areas of unease throughout each area of the body. Pay special attention to your torso.

This method isn’t meant to heal but to bring attention to your body and ground you.

When to try it: Do a body scan meditation during a stressful day or after a difficult workout to become more in tune with your body and how you’re feeling. It’s also a good method to use when you begin to feel anxious or  uneasy.

Alternate Nostril Breathing

Sometimes called channel-clearing breath, alternate nostril breathing. Studies do show that it may help sharpen your focus and energy, making you feel not just calm, but also invigorated.

To begin, isolate one nostril, breathing in and exhaling through the other. Do it a however many times feels good then switch. It will take time to get the hang of.

Best to do in the middle of a stressful day at work or before a big presentation.

Five-finger breathing

Five-finger breathing is a simple, powerful breathing technique that’s been shown to induce deep relaxation.

This is multisensory practice. While you are breathing focus on the movement and sensations of one finger while slowly tracing the other hand with the intention of relaxing.

This method is provided by some healthcare professionals before surgery to help put your mind in a deep state of relaxation and endorphin release.

Psychological Benefits

The psychological benefits of proper breathing are equally remarkable. Conscious breathing techniques activate the body's relaxation response, which reduces the production of stress hormones like cortisol. This can lead to a significant reduction in stress levels, fostering a sense of calm and tranquility. Moreover, deep breathing exercises are effective in managing anxiety and depression, as they help to alleviate feelings of tension and promote mental clarity. Regular practice of these techniques can also enhance overall mood and well-being, contributing to a more positive outlook on life.