You do it every day, you cannot survive without it, and it's something you typically don’t even have to think about at all. We’re talking about breathing, of course. 

While breathing is an involuntary action, meaning it is not done under states of consciousness, we still have the ability to control it if we want, and how we want. Controlled breathing can unlock a world of powerful and potent benefits for both body and mind.

Reducing anxiety, improvement in trauma, PTSD, and depression, and relaxing your muscles are all benefits of breathing exercises, or referred to as a practice as “breathwork.” By intentionally engaging in a form of active meditation that regulates your nervous system, breathwork has the power to shift your state and transform your mindset. 

In this article, we’ll explore the background of breathwork, how you can practice it on your own or with an instructor, and all the benefits you can experience from the practice.

What Is Breathwork?

In its most simple state, breathwork is a group of exercises that are done to control your breathing in a deliberate manner. Think about a time where you may have been experiencing some major stress and someone suggests for you to take a deep breath in and out. That is just the tip of the iceberg when it comes to the world of breathwork. Breathing is a life force for us. 

1. Breathwork: The Where and the Why

Most breathwork is done in a seated position or lying on the floor. Then, through controlled and rhythmic breaths, you will bring awareness to the present and can expect similar results as being in a meditative state. 

Participants can experience personal growth through breathwork. There are many different techniques and forms of breathwork so it’s best to find a breathwork practitioner that is wise, intelligent, and will do everything in their power to help guide you to the present. It truly makes a difference and helps build a great foundation for your breathwork journey.

2. The Origins of Breathwork

While it may seem like breathwork is modern because of all the studies and articles that can be found on it, it’s actually been taking place for quite a while. Using conscious breathing for the benefit of mental health, physical health, emotional well-being, and psychological healing has been found across the globe and through many time periods. But trust us, it is not a “new-age” technique. It may just surprise you to learn how far back breathwork goes.

Remarkably, there is evidence that breathwork goes all the way back to China in 2700 B.C.E. and in India as far back as 3000 B.C.E. Japan and Tibet also top the list as the most common places where breathwork can be found to be practiced the most. Breathwork has evolved with us as a species and can now be supported by evidence-based results and is more widely practiced through the advancements of technology.

3. The Types of Breathwork

Because breathwork has grown and evolved for many millennia, you can imagine there are many different types of breathwork. They all have one thing in common though. They all aim to improve your overall sense of well-being. We will go over the most commonly practiced techniques so you can get a good understanding of the different types.

• Shamanic breathwork is practiced by controlling your breath in a meditative state. It helps you bring your mind back to its center and give you a sense of empowerment. This technique is often used to help people bring back the feeling of joy in their lives. It is done while lying and your back and classes are typically one to two hours long. 
• Holotropic Breathwork: The word holotropic means literally “moving towards wholeness”. Holotropic breathwork is done in a special setting while laying down with your eyes closed and combines accelerated breathing with evocative music. 

This type of breathwork should be done with a trained facilitator because rapid breathing will create hyperventilation, which means you’re getting rid of too much carbon dioxide  increasing the alkalinity of your blood. Some of the benefits include improved immune response thanks to the release of killer cells during short term stress. 

• Transformational breathwork utilizes a full relaxed breath that begins in the lower abdomen and cycles the inhalations and exhalations without pausing. This technique has been known to have many benefits both mental and physical and incorporates personal intentions with spiritual practices. In the beginning, you will use a facilitator to walk you through the breathwork but can expect to practice on your own by session three or four. 
• Clarity breathwork uses breath as a tool to release stress and tension that is stored in your body. To begin you will set intentions and discuss current life situations with your counselor and then they will guide you through a one-hour breathing practice. Because of its great benefits, like easing pain and lessening fears, many women have used this technique during childbirth.
• The rebirthing breathwork technique was originally developed in the 1960s with the main focus being on breathwork. It has since evolved into an alternative therapy technique to help you release emotions. Rebirth uses breath to resolve negative experiences from childhood to remove any barriers you may have from forming healthy relationships. 

How Can I Practice Breathwork?

Now that you have a better understanding of what breathwork is, you’re probably wondering how you can practice this for yourself. We recommend taking a class so that you can walk through each technique with someone who can guide you. One of the great things about technology is many classes are offered online so you can take them in the comfort of your own home. Here are some examples of breathwork you can practice.

1. Breathwork Techniques To Try

These are some of the best breathwork techniques for beginners and experts alike:

• Box breathing takes just five minutes and is so effective that it is even being practiced by the U.S. Navy SEALs. We recommend setting a timer so you don’t have to be distracted by peeking at a clock to see how long it’s been. 

Once you’ve found a relaxing place to sit or lie down and set your five-minute timer, it’s time to focus on your breathing. Begin by closing your eyes and take a breath in for a count of four, hold your breath for a count of four, release your breath for a count of four, and hold for a count of four. Then you simply repeat until your timer goes off.

• The 4-7-8 breathing technique can be very effective if you are having trouble falling asleep which is why we recommend practicing this while lying down. Before you begin, you will place the tip of your tongue against the back of your top teeth and keep it there for the duration of the breathing. 

Start with your lips parted and exhale by making a whoosh sound. Next, close your lips and inhale through your nose for a count of four. Then, hold your breath for a count of seven. Finally, exhale with the woosh sound again for a count of eight. Repeat this cycle three to four times and eventually work your way up to eight cycles at a time for maximum benefits.

Yogic breathing: There are many different variations to yogic breathing but they all focus on breathing through the diaphragm or belly breath. The most common form is called ujjayi breathing which is also referred to as “ocean breathing” because of the sounds you will make while practicing.

For this exercise, you will keep your mouth closed and inhale and exhale through your nose. The ocean sounds will occur as you narrow your throat passage to the point that you make a rushing sound, similar to a whispering sound. The key is to use your diaphragm to control the breath and to keep the slow and steady inhale and exhale.

The technique of alternate nostril breathing is very beneficial for restoring balance when you’re feeling a little frazzled or overwhelmed. It can be like a reset button for your nerves. To begin, find a comfortable seated position and lengthen your spine. You will keep your left hand comfortably in your lap and bring your right hand up to the front of your face. Then, fold down your pointer and middle finger.

Start with your eyes closed and take a deep cleansing breath in and out through your nose. Close your right nostril by using your right thumb and take a slow and steady breath through your left nostril. Once you’re at the top of your breath, use your right ring finger to close your left nostril and pause for just a moment with both nostrils closed.

Release your right thumb and exhale slowly through your right nostril and briefly pause again for a moment when you get to the end of your breath. To complete the cycle, inhale slowly through the right nostril then, use your thumb to close the right nostril again so both nostrils will be closed. After your pause, release the right ring finger and slowly exhale through the left nostril. Repeat the entire cycle five to 10 times and remember to keep your breaths slow and consistent.

What Are the Benefits of Breathwork?

Throughout time, breathwork continues to be a resource for people to improve their lives. There are so many incredible benefits and what’s great is every individual can find different results even through the same techniques. It’s important to find a routine that works best for you to get the maximum benefits. For some, that could be circular breathing, for others, it might be biodynamic breathwork.

1. The Physical Benefits of Breathwork

Most people don’t know that there are actually physical benefits to practicing breathwork, like improved posture and reduced blood pressure. But overall, the most widely known are the mental benefits and they are abundant. So let’s break down just a few of the biggest benefits you can expect to see when you incorporate breathwork in your daily life.

2. The Emotional Benefits of Breathwork

Breathwork can help lower stress, calm your body, develop self-awareness, and more. 

• Helps Decrease Stress Levels: The most widely known benefit to breathwork is that it can help decrease your stress level. Even our bodies naturally take a big cleansing breath when we’re in a stressful moment. But did you know that there is science-based evidence that focusing on breathwork decreases stress and increases well-being. Focusing on your breath helps you focus on the present and takes your mind from fixating on the stress of the past and future.
• Helps Calm Fight-or-Flight Responses: The term “fight-or-flight” refers to the natural and instinctual response your body has when it detects danger. It’s a stress response that can lead to health complications like elevated blood pressure if your body is in a constant state of fight or flight.

This can be triggered by anything you are facing. Most commonly it’s just everyday stress such as finances, relationships, or even a stressful commute to work. Breathwork could help you in all of these situations and calm the response to fight or flight. As you focus on your breath, you will notice a shift from the heightened mental state you were in, to a calm and more present feeling. This will help you make better and more clear decisions. 

• Helps You Develop Self-Awareness: Self-awareness is one of the first concepts we learn as an infant but our journey will continue through life. At its most basic, self-awareness is not something most of us have to consciously think about all the time but it is the core of who we are. So if we are ever to drift from it, it can cause a stressful response.

Many people use breathwork to develop their self-awareness because it helps them train their minds and body to become calmer and think more rationally. A developed private self-awareness can also help in public situations as you will feel confident within yourself. Breathwork is a great tool to make sure you stay focused.

• Helps You Find Your Center: Have you ever been in a season of life where you feel “off” or “unbalanced”? It could be from a move, new career, or any other stressful situation. It’s important to look within and find your internal compass to bring you back to center.

This is where breathwork comes in. When you are sitting and focusing simply on your breath, allowing thoughts to just come in and go as they please, you will soon feel a shift that brings you back to center. It clears out all the noise and junk going on around you and allows you to focus on yourself.

The three important things to focus on to get you back to your center is awareness, attention to action, and intention. Breathwork focuses on all three and after a few quiet moments to yourself, you will find your inner calm will return.

• Helps You Process Emotions: Emotion is the activation, intensification, or acceleration of energy so it’s incredibly important to find something that helps you process emotions. Breathwork will do just that. When you have a complete focus on your breath you will clear your mind and it will be so much easier to channel and manage your emotions.

Having a consistent breathwork routine will help keep your focus centered on yourself so when you have new emotions come to you, you will be better equipped to handle them. Your body will be ready to process the thoughts and emotions more clearly and more quickly with your trained mind.

5 Breathwork Practices To Try

Whether you’re new to breathwork or looking for new sessions to add to your routine, check out the practices listed below.

• Easy Going Energy w/ Catherine E.: Take it easy while focusing on your breathing with this simple practice (14 Minutes).
• 6min Calm Exhale w/ George R.: A quick source of calm for any time of day (6 Minutes).
• Welcome Calm w/ Manoj D.: Invite a calm mindset into your headspace with this short practice (10 Minutes).
• Bedtime Story w/ George R.: This unique practice combines breathwork, visualization, storytelling, and music to help you sleep (20 Minutes).
• Quick Anxiety SOS w/ Ally M.: Find relief from anxious thoughts with just a few minutes of intentional breathing (5 Minutes).

Breathwork is an incredible tool that can be used by anyone and has been utilized for thousands of years. There are a rich breadth of classes available online—you can begin your breathwork journey right now to feel more present, grounded, and clear today.

Breathwork Safety

Always practice in a safe environment, never while in water, at heights, or while operating a vehicle. If you have any chronic or acute health issues, or are pregnant, please consult a doctor before practicing. Remember, you are in control of your own experience

Sources:

Breath of Life | National Center for Biotechnology Information

Understanding the Stress Response | Harvard Medical School 

Yoga Poses and Breath Control | U.S. National Library of Medicine