Breathwork transforms what is natural to the body into a practice that supports your body and mind. Discover breathwork as a mindfulness technique, the benefits associated with consistent practice, and how to get started.
Key takeaways
- Breathwork affects your emotional state and is a useful tool for mindfulness.
- Consistent daily practice supports nervous system regulation and self-awareness.
- Open provides virtual on-demand and live breathwork programs for every skill level.
What Is Breathwork?
Breathwork is any practice that uses conscious, rhythmic breathing patterns to achieve a specific outcome, typically to regulateor energize. Breathwork techniques reduce symptoms associated with insomnia, anxiety, depression, and stress. This practice supports emotional regulation and activates your parasympathetic nervous system.
The Perfect Breath
What Does Breathwork Do?
The benefits of breathwork are both mental and physical. Here are a few benefits of a consistent breathwork practice.
Calm the Nervous System
Your nervous system is a complex network of nerves, each with a specific purpose, that keeps your body moving, responding, and sensing. When daily stressors shift your nervous system into a stress response, breathwork can help restore balance.
A recent study shows that the physical and cognitive benefits of breathwork stem from the activation of the parasympathetic nervous system, which supports rest and digestion. Physiologically, breathwork has been associated with lower cortisol levels and a greater sense of ease. It may also work to lower your blood pressure and slow your heart rate.
Improve Your Self-Awareness
As you focus on your breath, you gain greater awareness of your body and mind. This attention to the breath can awaken the mind-body connection, allowing you to notice what your body needs and cultivate a sense of focused calm.
Ground You in the Present
Focusing on your breath and allowing your thoughts to come and go grounds you in the present moment. When you arrive in the here and now, you can think more clearly and connect with yourself and others.
Bring You to an Elevated Mindset
Intensive breathing techniques that shift the balance of oxygen and CO2 in your cells can bring about an altered, expanded state of awareness. Depending on the type of breathwork, this balance may shift in either direction, potentially supporting a deep sense of inner peace and broader well-being.
Reduce Stress and Anxiety
The body releases cortisol in response to stress. Slow, deep breaths through your nose deliver more oxygen to your cells, muscles, and tissues, which counter the effects of cortisol by supporting blood pressure and slowing your heart rate. Specific breathing practices have been shown to increase your HRV (heart rate variability), a measure of health.
What Types of Breathwork Classes Can I Take?
Breathwork, known in Sanskrit as pranayama, has origins in India dating back to 1500 BCE. In-person breathwork classes may not be available in every city, but online guided classes offer broad access to this practice.
Open’s virtual on-demand and live classes welcome beginners and experienced practitioners alike. Expert teachers safely guide each session so you can participate from anywhere in the world.
Here are the types of classes you can take:
Holotropic Breathwork
A holotropic breathwork class involves a guided practice through continuous, rapid breathing for two to three hours. Research suggests this practice is associated with increased anti-inflammatory activity.
Intentional, sustained breathing for a long time shifts the body into a state of stress, allowing us to access our unconscious thoughts and the subconscious. This occurs in part through changes in carbon dioxide levels, which affect oxygen delivery to the brain.
The parts of the brain that are most affected (the hippocampus and the frontal, occipital, and parieto-occipital cortices) also govern functions such as visual processing, bodily sensory information, memory, the experience of time, and the sense of self. An imbalance in these areas of the brain can lead to waking dreams and out-of-body experiences.
Shamanic Breathwork
Shamanic breathwork uses conscious breathing techniques as part of a meditative, movement-oriented practice. It’s most often done with the guidance of a trained teacher or facilitator. Your teacher will walk you through each conscious breathing technique as you move and awaken your body. You will channel energy through your body to feel more centered and connected.
Transformational Breathwork
Transformational breathwork begins with the facilitator observing your natural breath to identify areas of restriction. From there, they use hands-on techniques, sound, and affirmations to support a freer flow of breath through the body.
What Are Some Popular Breathwork Techniques?
Box Breathing
Box breathing is a foundational technique that can be practiced anywhere and suits all experience levels.
Inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four. Then repeat the entire cycle for as long as you need to. If you’re new to the practice, three rounds are a good place to begin.
Lion’s Breath
The lion’s breath technique offers physical and emotional release through a strong, open exhale. It’s usually practiced in a seated position.
Inhale through your nose. Then exhale through your mouth with a strong “ha” sound, opening your mouth wide and fully extending your tongue. Bring your face back to a neutral expression, then repeat the process four to six times.
Breath of Fire
Breath of fire clears the nasal passageways and lungs of stagnant air, supporting energy and mental clarity.
Rest your hand over your belly button, then exhale quickly and sharply, drawing your belly button towards your spine. Allow your lungs to naturally fill with air between each sharp exhale and repeat for 30 to 50 breaths. Close the practice by breathing slowly and quietly in and out through your nose, noticing how you feel.
Diaphragmatic Breathing
Diaphragmatic breathing, or belly breathing, is a deep breathing technique that supports lung efficiency, reduces muscle tension, and activates the parasympathetic nervous system through vagal nerve stimulation.
Your diaphragm sits behind your rib cage in your lower belly. Place one hand on your belly and the other on your chest. Breathe in slowly through your nose, allowing your belly to rise, then exhale through pursed lips and tighten your abs. Keep your hand still on your chest and repeat this process five to 10 times.
4:7:8 Breathing
The 4:7:8 breathing technique supports lower heart rate and blood pressure and has been associated with improved sleep quality, greater focus, and reduced physical tension.
Place the tip of your tongue behind your top teeth and then inhale for a count of four. Hold your breath for a count of seven and finally exhale with a soft whoosh for a count of eight.
Alternate Nostril Breathing
Alternate nostril breathing, or Nadi Shodhana in yoga practice, promotes the harmony between the emotional and logical sides of the brain. This technique improves lung function and endurance, brings your awareness to the present moment, and reduces stress.
Close your right nostril as you inhale, then close both nostrils at the top of the breath. Release the right nostril and close the left as you exhale. Reverse and repeat the cycle, then complete the entire sequence again.
Breathwork Is for Everyone
Wherever you are beginning, there is a breathwork practice that can meet you there. Explore Open’s on-demand breathwork classes and guided programs to find the techniques that feel right for your body.
Download the Open app to start your daily practice.
*Safety note: If you have any pre-existing health conditions or concerns, consult a qualified healthcare professional before beginning a new movement or breathwork practice.*
Author Bio
Through mindfulness & meditation, our co-founder Manoj, has helped thousands of people around the world trade mania for pause, so that they may live fearlessly in honour of a happier and more meaningful life. He is a proud father, writer, lululemon global ambassador and founder of Australia’s first drop-in meditation studio. Whether he’s teaching through words or the silence in between them, Manoj’s great love for Buddhist wisdom and contemporary science is present in every encounter.