How exactly do we improve our breathing? Although it may seem like an involuntary action, the way we choose to breathe each day has the power to drastically improve things like stress, sleep quality, and energy levels. The science behind breathwork has proven that different breathing techniques have different benefits, so make sure you're choosing the technique that's best for you.
Key takeaways
- Down-regulating breathwork for stress activates our parasympathetic nervous system, making us feel more calm and relaxed.
- Energizing up-regulating breathwork activates our sympathetic nervous system which is responsible for sending signals to our brain letting it know that it’s time for our bodies to be awake and alert.
- Breathwork techniques for athletic performance naturally improves your body’s oxygen uptakes and speeds up the recovery process after strenuous physical activity.
So, you’ve decided to give breathwork a try. Now comes the question of what benefits you can expect. No one breathwork technique will produce the same results, but many have found that engaging in some sort of breathing practice leads to positive changes in your physical and mental state.
Your breath is directly connected to physiological processes, emotional states, and spiritual awareness. By understanding the power of the breath and engaging in breathwork practices that activate areas of interest, we can regain control of our well-being.
Breathwork Techniques for Stress
How it works: Breathwork practices for stress often utilize a down-regulating breathwork technique. This encourages you to put greater emphasis on the exhale than the inhale. This activates our parasympathetic nervous system, making us feel more calm and relaxed.
- Ratio Breathing (ex. 4:6, 4:7:8)
- Alternate-nostril breath (a.k.a. Nadi Shodhana)
- Box Breath
Try this: 4:6 Calm With Mel
Breathwork Techniques for Sleep
How it works: Similar to breathwork techniques for stress, a breathwork practice for sleep focuses heavily on down-regulating practices. Urging your body to spend more time in the calming parasympathetic state immediately before bed will result in your body’s ability to fall asleep faster as well as improve the quality of sleep you’re getting throughout the night.
- Ratio Breathing (ex. 4:6, 4:7:8)
- Vocal Toning
- Breath Awareness
Breathwork Techniques for Meditation
How it works: Down-regulating breathwork techniques are also commonly used in breathwork practices for meditation. This slow breathing technique allows you to tap even deeper into your meditation practice by shifting your focus and quieting your mind. As a result, you may find it easier to return to the present moment and reach a state of clarity and awareness.
- Box Breath
- Vocal Toning
- Breath Awareness
- Alternate-nostril breath (a.k.a. Nadi Shodhana)
- Ocean breath (a.k.a. Ujjay)
Breathwork Techniques for Energy
How it works: Unlike the down-regulating breathwork techniques mentioned above, up-regulating breathwork techniques is great if you’re looking for breathwork practices for energy. Energizing breathwork activates our sympathetic nervous system which is responsible for sending signals to our brain letting it know that it’s time for our bodies to be awake and alert. The more regularly you practice up-regulating breathwork techniques for energy, the less you’ll need to rely on caffeine supplements like coffee, medication, and energy drinks.
- 3-Part Breath
- Circular Breath
- Breath of Fire (a.k.a. Kapalabhati)
Try this: 6:2 Wake Up With Ally
Breathwork Techniques for Athletic Performance
How it works: Breathwork techniques for athletic performance naturally improves your body’s oxygen uptakes and speeds up the recovery process after strenuous physical activity. As a result, your body is able to perform and recover more efficiently, thus improving your overall athletic abilities.
- Breath Retention
- Breath Awareness
- Psychological Sigh
Try this: Functional Breathwork With Rory
Mood-boosting Breathwork Techniques
How it works: There are breathwork practices that can improve your emotional and spiritual well-being. When you prioritize practices that encourage higher self-awareness, your emotional and spiritual state is greatly improved. As a result, your body is more inclined to release stressors you may have been holding onto and elicit a feeling of euphoria.
- Breath Retention
- 3-Part Breath
- Circular Breath
How it all works together
Better sleep through breathwork might help you have the energy and motivation you need to exercise more regularly. Another person might find that their overall stress levels are lower because of their daily practice, which then translates to a better relationship with their partner. The benefits you experience from breathing relate to the person you are and the person you hope to become. You only need a few minutes a day of breathwork to witness the shift in your life.