Breathwork 101
You might be thinking, "I breathe every day, I don't even have to think about it. So, why (all of a sudden) are people saying I need to work on it?" It's true that breathing is one of the autonomous actions in our body. But, it's also something we can control, which is especially useful if we're in high stress situations (or at least our brain thinks we are).
Have you ever felt anxious or overwhelmed and told yourself to take a deep breath? Maybe it took a couple of tries but you slowly started to feel calm, more relaxed. When we take deep breaths, we expand our lungs which creates an open feeling, more oxygen travels into the blood, and our vagus nerve is stimulated - all activating our "rest and relax" response. We can control our mind with our bodies and vice versa.
People are starting to become more aware of the mind, body connection. Being healthy is no longer just what we put in our bodies or how we move them, but it's also about tending to our minds, learning how to support our body functions, embracing our relationships with others, etc. Being healthy is holistic, creating connection between our mind, body, and soul.
This is something that many eastern cultures have been aware of for centuries. For many, breathwork has been a common part of their culture that is used for reaching ecstatic states, reaching states of extraordinary consciousness, self-discovery, and physical, emotional, and spiritual healing. In western cultures, it is being integrated into psychotherapy techniques, movement practices, and healing protocols. We're finding that the breath is much more than an automatic function - it's a healing tool we have within ourselves.
I'm going to break down how you can incorporate this practice into your life!
What is Breathwork?
Simply put, breathwork is the practice of controlled, intentional breathing.
There are a variety of different breathing exercises that can be done. All of which benefit our physical body by activating our parasympathetic state, bringing our body into a balance, and promoting a safe environment for healing.
We can either be in "fight or flight" or "rest and relax" states, never both. Unfortunately, many of us experience too much of the former and can end up having chronic stress.
By focusing on your breathing, you’re practicing a form of self care, looking inward, and slowing down.
Benefits of Breathwork:
Every experience with breathwork can be extremely different. Some people notice more of a shift with their physical bodies - having more energy, less symptoms, etc. While others may notice that they have more mental clarity, less anxiety, etc. I believe that everyone can benefit from a regular practice because even if you're not dealing with a tangible issue right now, doesn't mean that your body still doesn't need support and healing.
Many have become so used to not thinking of breathing intentionally and may not be aware of how shallow and quickly they naturally breathe. By taking the time to practice, we create new neural connections in our brain, getting rid of hold habits and replacing with the new over time.
Here are a few potential benefits:
lower blood pressure
lower anxiety, stress
elevate your mood
increase focus
can aid in pain management
aids in coping strategies
enhance / develop self-awarenss
clear stagnant energy within the body
open your heart space
allows grounding and connection with your body
connect with yourself and the Universe
opens to your intuition
As you can see, it really does tend to your whole being!
Breathwork Exercises:
There are so many breathwork exercises that you can try, but I wanted to share some of my favorite as well as some resources!
*all techniques can be done lying or sitting upright*
1. Diaphragmatic Breath
This is one of the best to start with because too many of us don't realize that we're breathing with our chest and not using our lungs or diaphragm as we should! The diaphragm separates our chest and abdomen and is one of the most important parts of respiration.
Place one hand on your belly, the other over your heart.
Inhale through your nose for a count of 4. Feel your belly rise (try to move your chest as little as possible)
Exhale through your mouth for a count of 4.
Repeat for 8 cycles.
2. Box Breath
This is great for when you are needing to heighten performance, concentrate, and focus. (It's often used by people in high-stress / high performance careers - also known as the Navy SEAL technique!)
Inhale slowly, deeply through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold the breath out for 4.
Repeat for 4 cycles.
3. The 4-7-8 Breath
This is perfect for moments when you are feeling overwhelmed because it helps slow down our heart rate, relaxing the body and mind.
Breathe in through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale out of the mouth for a count of 8.
Repeat for 4 cycles.
*Optional, but this is what I like to do since this is an "emergency breath." While breathing, close your eyes and picture roots coming out of your feet, grounding into the earth. Then picture energy from the earth coming up into your body, filling you up. It's a great grounding visualization!
There are a ton of free, guided resources to help start your practice! Some of my favorite apps are The Breathing App , and Breathwrk. There are also plenty on Youtube you can try!
To learn more about the science of breath and the many practices, I definitely recommend Breath: The New Science of a Lost Art, The Wim Hof Method, and Just Breathe.