Inhale deeply. Exhale slowly. Repeat.
If you’ve ever taken a deep breath to calm your nerves, you’ve already practiced breathwork. It’s as simple and beautiful as that.
WHAT IS BREATHWORK?
The term 'breathwork' originated in the 1960s, drawing inspiration from ancient practices in Taoism, Buddhism, Hinduism, Yoga, Sufism, and Shamanism. These cultures used breath techniques for consciousness alteration, healing, self-discovery, and spiritual growth—much like modern breathwork. Today, breathwork encompasses consciously directing the breath, and altering patterns to transform mental, emotional, and physical states. Formal practices range from 20 minutes to an hour, while informal ones offer a quick 5-minute reset for moment-to-moment well-being.
Consider this: our breath is the only lever we can pull in our entire physiology that allows us to manually down-regulate stress at any given time. Pretty incredible, right?
BENEFITS OF BREATHWORK
I often advise breathwork exercises to clients for their proven efficacy in alleviating symptoms related to anxiety, insomnia, chronic pain, digestive issues, hormonal imbalances, sleep disorders, PTSD, and depression. Stress negatively impacts physical health by activating the sympathetic nervous system, leading to an influx of stress hormones and a state of dis-ease. To effectively destress the mind and body, activating the parasympathetic nervous system, responsible for rest and digestion, is crucial—a role where breathwork proves invaluable. Deep diaphragmatic breaths, for instance, swiftly manage and decrease stress responses within minutes.
On a spiritual and energetic plane, breathwork plays a role in activating the subconscious mind, unveiling awareness and insights often inaccessible through conventional therapies. Many breathwork practices focus on moving energy through the body, facilitating the release of stress and tension, addressing trauma, and providing profound insights into current life issues.
OTHER KEY BENEFITS
Relaxes + balances the nervous system
Reduces stress + anxiety
Relieves + manages pain
Improves digestion
Improves immune function
Stimulates the vagus nerve
Strengthens intuitive muscles
Decreases inflammation
Enhances mental clarity + focus
Heightens energy + vitality
Improves blood pressure + circulation
Promotes healing from trauma + grief
Helps explore altered states of consciousness, consciously
Increases gratitude + self-love
TYPES OF BREATHWORK
Breathwork practices come in diverse types, spanning from gentle and accessible home practices to more intense or profound experiences guided by certified practitioners in group or 1:1 sessions. Techniques range from slow, deep breaths inspired by yogic traditions like Pranayama to faster, accelerated breaths as seen in practices like Holotropic, accompanied by meditative music. The outcomes of breathwork can vary, leaving practitioners feeling focused, energized, relaxed, calm, or prepared for rest, depending on the specific approach employed.
COMMON STYLES OF BREATHWORK
Pranayama
Holotropic
Transformational
Rebirthing
Shamanic
Wim Hof
HOW TO MAKE A BREATHWORK PRACTICE
Breathwork is a priceless and convenient tool available for use anytime, anywhere. Embarking on this journey starts with a slow and steady approach. While not everyone may have the means to engage a certified facilitator, numerous gentle and transformative techniques, such as online guided meditations, offer accessible solo or partner practices.
As it becomes second nature, integrate breathwork into your routine—whether it's a morning ritual, pre-bedtime session, or a quick midday boost or reset. For substantial benefits, most facilitators suggest a daily practice of at least twenty minutes.
HERE ARE THREE BEGINNER TIPS TO GET THE BALL ROLLING
BOX BREATHING
The objective of box breathing is not to impose breath but to enable it to naturally become soft, and deep, originating from the abdomen. This approach effectively slows the heart rate, enhances concentration, and delivers comprehensive stress relief, elevating overall performance and efficiency. Ideal for the start of the day or before a crucial, focus-demanding meeting, this method ensures heightened focus.
Commence by fully exhaling, then inhale slowly to a count of four. Hold the breath for four seconds, followed by a gradual exhale through the mouth over four seconds. Replicate this cycle for five minutes to experience the desired effects.
ALTERNATE NOSTRIL BREATHING
Alternate nostril breathing, an ancient yogic breathwork technique, offers relief to the nervous system, reduces heart rate, eliminates toxins, and clears energy channels within the body. Particularly beneficial for individuals dealing with chronic anxiety, stress, or insomnia.
Sit up straight, raise your right hand toward your nose, and use your thumb to close the right nostril. Inhale through the left nostril, close it with your fingers, release your thumb from the right nostril, and exhale. Continue by inhaling through the right nostril, closing it with your thumb, releasing your finger from the left nostril, and exhaling. Repeat this cycle for five to ten rounds as needed.
THE 4-7-8 RELAXING BREATH
This simple practice is perfect for a gentle and relaxing full-body reset. It helps to quickly and efficiently calm the body, as it slows the heart rate and nervous system. This exercise is ideal when you are feeling especially angry, overwhelmed, triggered, or having trouble sleeping.
The basic premise is to breathe in for a count of four seconds, hold your breath for a count of seven seconds, and exhale out of the mouth for eight seconds. Repeat up to four cycles.
WHO SHOULD PRACTICE BREATHWORK
Breathwork is generally safe and well-tolerated by most individuals, but there are certain groups of people, particularly those with fragile health, who should consult a medical practitioner before getting started.
These groups include:
Women who are pregnant or breastfeeding
Anyone with a history of heart attacks, high blood pressure, cardiovascular disease, epilepsy, seizures, or severe mental illness.
Inhale clarity, exhale burdens—welcome a life of mindful breath and profound well-being.
Remember that we always carry the power to change our story, and the more intentional we are in facing the day — the healthier and happier our lives will be. If you have any questions please don’t hesitate to contact me, I would love to hear from you.
Blessings on your health! xo
References
The information in this post provides general and informational content only and should not be considered a substitute for professional or clinical advice. If you have any health concerns, please consult with your medical doctor or licensed healthcare practitioner for personalized guidance.
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