What are the Benefits of Breathwork?
Jake Newby
| 5 min read
When the everyday grind wears us down, we should all find time to nourish our mental health. We often hear about good sleep, exercise, meditation, journaling and soothing music as some of the many common outlets for stress relief. When our minds are racing, our worries are piling up and we want to find peace and tranquility in the moment, breathwork is another mindfulness technique worth trying.
It may sound simplistic to think that breathing can help quash some of our daily stressors, but there’s a reason people advise you to take a deep breath when you are particularly stressed or frazzled. Don’t underestimate breathwork’s therapeutic impact.
What is breathwork?
Breathwork involves focused, conscious breathing techniques done to relieve physical and emotional stress and restore balance to the mind and body by removing them from fight-or-flight mode by settling down an overactive nervous system.
The basic principle of all breathwork practices is to view the breath as a calming tool that accesses deeper states of awareness, healing and relaxation. It’s a practice that releases toxins and stress when you exhale and nourishes your body and mind when you inhale.
Breathwork techniques and benefits
These six breathwork exercises range in difficulty. Some are simple to perform, while others are relatively complex. The beauty of breathwork is you don’t need equipment to do it. Many techniques can serve as helpful midday pick-me-ups while at the office, or, to calm yourself down in public if you encounter a stressful situation.
Box breathing: Also known as square breathing, this simple form of breathwork is often practiced during yoga routines. It involves four steps that each last four seconds. Inhale, hold your breath, exhale, then hold your breath again and repeat the process. Focus on inhaling and exhaling through the nose when box breathing.
Diaphragmatic breathing: This technique calls for a long, deep breath. It’s also called deep abdominal breathing and it’s all about engaging your diaphragm. It can be done sitting up or lying flat on your back. Breathe in slowly through your nose. As you inhale slowly through your nose, you should feel your stomach and chest expand outwards and upwards. Focus on tightening your naval, pulling it inwards toward the spine and relaxing the chest as you exhale through pursed lips(pinching the lips inward, as if you are about to blow a kiss). Diaphragmatic breathing tells the body to relax.
Research states that this type of breathing can help lower blood pressure and heart rate. It can be helpful for people with lung conditions, especially chronic obstructive pulmonary disease (COPD).
4-7-8 breathing: This technique incorporates counting beats as you breathe in and out. Its purpose is to focus the mind. The numbers refer to how long you inhale, hold and exhale; Inhale for four beats, hold for seven beats then exhale for eight beats. Focus on emptying out your lungs during the long eight-second exhale. Studies have found 4-7-8 breathing to be successful in decreasing heart rate and blood pressure and promoting a good night’s sleep.
Lion’s breath: This is a more advanced technique that is also referred to as “simha pranayama.” It’s another method that can be practiced just about anywhere. From a comfortable seated position, inhale deeply through your nose for a few beats. As you exhale, breathe out through your mouth, stick out your tongue and make a “haaaaa”sound as your gaze shifts up toward the sky. Repeat this process 5 to 10 times.
Alternate nostril breathing: To start, use your right thumb to apply pressure to your right nostril before breathing in only through your left nostril. Hold your breath as you switch sides, release your right thumb, and then use your right index finger to apply pressure to your left nostril as you exhale through the right. Be sure to pause, engage in another deep exhale, then alternate again. Alternate nostril breathing can be a powerful relaxation tool and provide a reset to the body and mind.
Bellows breath: The bellows breath integrates a very light form of exercise into the technique, unlike anything else on this list. It’s another popular yoga breathing technique that some rely on for an energy boost or to increase alertness and focus. First, make loose fists with your hands and hold them by your shoulders so your elbows are beside your ribs. Inhale through the nose as you shoot your fists up to the sky, quickly exhale while you lower your fists back down to your shoulders. Repeat these steps multiple times.
In addition to some of the benefits associated with specific breathwork practices, breathwork presents tangible physical benefits like balanced blood pressure and the release of stress hormones from the body. It may also provide emotional benefits like fewer feelings of depression and anxiety and increased mental focus.
Are there downsides to breathwork?
If you’re new to breathwork, more challenging techniques could cause some people to hyperventilate in some people, especially those with a history of hyperventilation or asthma. It’s a good idea to speak with your primary care provider (PCP) or a trained breathwork professional to determine the right course of action for you before giving breathwork a try.
And remember, while it can be therapeutic, breathwork isn’t meant to cure conditions or eliminate anxiety symptoms completely. A balanced approach to better mental health could also include sessions with a mental health profession for some people.
Photo credit: Getty Images
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