Our breath, or prana, is one of the core needs that we need to stay alive. Oxygen impacts everything that we do, including our physical and emotional well-being. The practice literally brings energy into the body which relieves and releases any pent up negative energy in our bodies.
In this article, we talk about the importance of breathwork and the benefits that it can bring to our overall quality of life. We have a few exercises for you to try at the end, so we challenge you to record your experience in your journal to look back on the progression of benefits you receive.
Article Touchpoints
What is breathwork?
Why is breathwork important?
5 of the best breathwork techniques
What is Breathwork?
Breathwork is the process of rhythmic breathing that moves us out of fight or flight and into the parasympathetic nervous system. Just like we need oxygen to live, oxygen also physically impacts our emotional states of well-being. When our breath becomes shallow and rapid, we deny our body of the full potential of its benefits, which often keeps us in a state of stress and/or anxiety (aka flight or flight).
The breathwork practice has been around for over thousands of years, for the purpose of physical, physiological, emotional and spiritual healing. Said to be started in early China and India, the practices have now been modernized and supported by evidence-based scientific results. Breathwork can be done using various techniques - which we will discuss later - but it is important that you practice with a well-trained instructor before attempting them on your own.
Why is Breathwork Important?
Breathwork is one of the key therapeutic modalities we can utilize to create emotional well-being and resilience. The practice helps to calm stress and balance your body. How does it do that? Well, have you ever been to a yoga or guided meditation where the instructor told you to take a series of deep breaths? With each breath you breathe out, you are releasing the toxins and stress built up in your body while simultaneously nourishing your mind and body as you breathe in. Exactly like the function of regular breathing.
Breathwork can have a positive impact on your central nervous system. Whenever you feel anxious or stressed, your breath becomes fast and shallow, limiting the oxygen entering your bloodstream. When your body feels that there is a threat, it responds in fight or flight which is what creates those impending emotions of stress and anxiety.
By concentration on your breath, you can receive so many benefit such as:
- Reducing stress, anxiety, anxiety, greif, depression and anger
- Increase energy levels and boost your immune system
- Improves sleep
- Releases trauma and fear stuck in the body
- Improves digestion
- Alkalizing your blood PH
- Improves respiratory functions
- Increases self-awareness, presence, happiness, and joy
However, breathwork requires focus so you need to make sure that there are no distractions during your practice for it to be effective. Breathwork requires you to develop your ability to concentrate on the techniques. When you do this, you are then able to face the challenge or goal you are trying to achieve and work towards unlocking your full potential.
Five of the Best Breathwork Techniques
These are some of the best breathwork techniques according to the Lee Health Organization. Remember, we recommend that you practice some of these with a certified instructor first to ensure you are having a safe and effective practice.
Deep Abdominal Breathing
This long, deep breath starts by filling the body with air like a balloon - from the belly expanding to the chest rising for a full breath in. As the breath is released on the exhale, the chest falls, ribs pull in, and navel pulls in. By engaging the abdomen, you experience the full capacity of breath and stimulate the Vagus nerve, sending a message to the entire body/mind to relax.
4-7-8 Breath
This breathing practice uses the technique of holding the breath to “press pause” on the busy mind. The sequence is: inhale 4 counts, hold 7 counts, exhale 8 counts. The prolonged exhale encourages the nervous system/whole body to let go of stress and emerge feeling renewed.
Alternate Nostril Breathing
To start, place the right thumb pad gently onto the right nostril (just enough pressure to block the air). Inhale in this position, through the left nostril. Then, hold the breath as you switch, placing the right index finger on the left nostril. Once in place, exhale through the right nostril. Inhale here, and then continue switching nostrils before exhaling. This is a balancing effect on the mind/body.
Breath of Fire
In this more advanced method, an instructor will guide participants to create a breath pattern that utilizes the muscles of the core on the exhale. Exhaling through the nose, you engage your abdominal muscles to send the breath out. A passive inhale through the nose follows, as the abdominal muscles relax and expand. This breath rejuvenates to the body and helps create steadiness in the mind.
Holotropic Breathwork
This highly advanced breathing method requires the guidance of an experienced instructor. The breathing pattern is, essentially, a continuous inhale and exhale, with no pause in between. This breath sends an increased amount of oxygen throughout the body, renewing cells from within.
