The benefits of breathwork
In our fast-paced world, it's easy to feel overwhelmed, anxious, or disconnected from our bodies. Breathwork—the intentional practice of controlling your breathing—has emerged as a simple yet powerful tool to combat these feelings. Rooted in ancient practices but supported by modern science, breathwork offers mental, physical, and emotional benefits that are accessible to anyone.
What is Breathwork?
Breathwork is a range of breathing exercises that promote mindfulness, reduce stress, and improve overall well-being. These practices range from simple techniques like deep belly breathing to more structured methods such as Holotropic Breathwork or the Wim Hof Method. While each technique varies, the core principle is the same: controlling the breath to influence the mind and body.
Benefits of Breathwork
Reduces Stress and Anxiety
Activates the parasympathetic nervous system ("rest and digest" response).
Lowers cortisol levels, the hormone associated with stress.
Creates a sense of calm and presence.
Improves Mental Clarity and Focus
Increases oxygen supply to the brain.
Enhances cognitive performance, decision-making, and creativity.
Enhances Emotional Regulation
Helps process and release stored emotions.
Provides tools for grounding during moments of overwhelm.
Boosts Physical Health
Improves lung capacity and respiratory function.
Lowers heart rate and blood pressure.
Supports immune system health.
Promotes Better Sleep
Calms the mind before bedtime.
Encourages deeper, more restorative sleep.
Supports Mind-Body Connection
Encourages mindfulness and presence in daily life.
Cultivates greater self-awareness and self-compassion.
Breathwork Techniques to Try
Here are four beginner-friendly techniques to integrate into your day-to-day life.
1. Diaphragmatic Breathing (Belly Breathing)
https://www.youtube.com/watch?v=zPgwQFU1Cwc
Best For: Reducing stress, improving sleep, and grounding.
How To Do It:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your belly (not your chest) to rise.
Exhale slowly through your mouth, feeling your belly fall.
Repeat for 5-10 minutes.
When To Use It: During moments of stress, before sleep, or to reset your nervous system during a hectic day.
2. Box Breathing (Square Breathing)
https://www.youtube.com/watch?v=n6RbW2LtdFs
Best For: Enhancing focus, calming the mind, and preparing for high-pressure situations.
How To Do It:
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 4 seconds.
Hold for another 4 seconds.
Repeat for 5-10 minutes or as needed.
When To Use It: Before a big presentation, during moments of anxiety, or when you need to regain composure.
3. Alternate Nostril Breathing (Nadi Shodhana)
https://www.youtube.com/watch?v=TKNITh99roA
Best For: Achieving balance, relieving anxiety, and promoting mental clarity.
How To Do It:
Sit in a comfortable position.
Use your thumb to close your right nostril and inhale through your left nostril.
Close the left nostril with your ring finger and release your thumb from the right nostril.
Exhale through the right nostril.
Inhale through the right nostril, close it with your thumb, and exhale through the left.
Repeat for 5-10 minutes.
When To Use It: In the morning for mental clarity, during transitions (like moving from work to home), or to balance your energy.
4. 4-7-8 Breathing
https://www.youtube.com/watch?v=LiUnFJ8P4gM
Best For: Falling asleep, calming the mind, and releasing tension.
How To Do It:
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat 4-8 times, especially when trying to fall asleep.
When To Use It: Before bedtime, during periods of stress, or anytime you’re struggling to "switch off."
When and How to Use Breathwork
Morning: Start your day with alternate nostril breathing to promote balance and clarity.
Workday: Use box breathing to regain focus during stressful work moments.
Evening: Practice 4-7-8 breathing before bed for a more restful night’s sleep.
Anytime: Diaphragmatic breathing is a "go-to" technique you can use anytime you feel stressed or overwhelmed.
Breathwork doesn’t require special equipment or a significant time investment. Just a few minutes a day can have profound effects on your mental, emotional, and physical health.
Final Thoughts
Breathwork is more than just a wellness trend—it’s a timeless practice that reconnects us to one of our most basic yet powerful tools: the breath. By incorporating these techniques into your routine, you can reduce stress, improve focus, and enhance your overall well-being. So, take a deep breath, and let the benefits unfold.