Breathing is one of the most fundamental and automatic processes we perform, yet it holds untapped potential beyond its essential function. In moments of stress, our breath quickens and shortens as a natural response, but with intentional practice, breathing can become a powerful tool for calming the mind and body.
This practice of controlled breathing, known as breathwork, offers a range of psychological and physical benefits. Below, we explore the practice, its benefits, and how to easily incorporate it into daily life.
What is Breathwork?
Breathwork refers to a variety of exercises that involve consciously regulating the breath to promote physical, emotional, and mental well-being. According to Mandy DeVries, a registered respiratory therapist and director of education at the American Association for Respiratory Care, breathwork encompasses practices that range from simply being mindful of one’s breath to more structured techniques designed to influence breathing patterns.
At its core, breathwork taps into the body’s autonomic nervous system (ANS), which governs involuntary bodily functions. Breathing directly impacts how much oxygen reaches the body’s cells, explains DeVries. “Deep, controlled breathing allows more oxygen to enter each cell, facilitating better communication between them,” she says.
Effective breathwork often involves breathing through the nose, engaging the diaphragm to fill the lungs deeply, maintaining a rhythmical pattern, and adopting open posture to maximize airflow, says Stefanie Broes, Ph.D., CEO and cofounder of the breathwork device Moonbird.
The Benefits of Breathwork
Though many studies on breathwork remain small in scale, the emerging evidence points to a variety of mental and physical benefits. Breathwork can:
• Enhance feelings of relaxation, vigor, and alertness, while reducing symptoms of anxiety, depression, anger, and confusion through slow breathing exercises (less than 10 breaths per minute).
• Improve attention and mood, while regulating cortisol levels—linked to stress, anxiety, and depression—through diaphragmatic breathing.
• Lower physiological stress and anxiety, particularly in older adults, through deep, slow breathing, as evidenced by a 2021 study.
• Foster better sleep, increase social connectedness and self-esteem, and reduce stress and anxiety through techniques like Sudarshan Kriya Yoga (SKY), which emphasizes natural breathing rhythms.
Charlotte Mulloy, a psychotherapist based in Colorado, emphasizes breathwork’s utility in managing daily stress. “Even two minutes of intentional breathing can soothe your body in ways you might not realize you need,” she says.
In the long term, breathwork can enhance overall wellness and support personal development, according to DeVries.
Breathwork Exercises: Four Techniques to Try
Breathwork techniques come in many forms, each suited to different situations. Whether practicing alone or with guidance from a coach or app, here are four exercises to incorporate into your routine:
1. Box (Square) Breathing
Box breathing is an accessible, all-purpose technique that can help regain focus. This method involves four equal steps, each lasting four seconds: inhale, hold, exhale, and hold again. It is recommended to perform both the inhales and exhales through the nose.
2. 4-7-8 Breathing
The 4-7-8 method, often used to reduce anxiety, activates the parasympathetic nervous system (PNS), which governs the body’s rest-and-digest functions. Inhale through the nose for four seconds, hold for seven, then exhale through the nose for eight seconds. Repeat the cycle for a few minutes to encourage relaxation.
3. Three-Part Breath
This technique involves a mindful, full-body engagement. Begin by taking a long, deep breath, visualizing the air entering through the throat, filling the chest, and finally expanding the belly. On the exhale, trace the breath back up through the body in reverse. By slowing down the breath, this exercise stimulates the PNS and promotes mindfulness.
4. Bellows Breath
For moments of fatigue, the bellows breath can provide a quick energy boost. Begin with loose fists held at your shoulders, elbows near your ribs. As you inhale through the nose, raise your fists toward the sky. Exhale sharply while bringing your fists back to your shoulders. Repeat as needed for an invigorating effect.
When Breathwork May Not Be Enough
While breathwork offers many benefits, it is not a cure-all for deeper emotional or psychological conditions. Heidi Kar, Ph.D., a clinical psychologist, notes that those dealing with severe depression, anxiety, PTSD, or addiction may require more comprehensive therapies. “Breathwork alone is not enough to address complex issues. You may still need psychotherapy to tackle underlying thinking patterns,” she says.
Additionally, individuals with certain health conditions, such as a history of hyperventilation or asthma, should consult with a healthcare provider before starting breathwork, as some exercises may not be appropriate.
Conclusion
Breathwork, when practiced mindfully, can serve as a powerful tool for self-regulation, emotional balance, and physical well-being. Whether as part of a daily routine or a momentary intervention during times of stress, the simple act of paying attention to your breath can offer profound benefits. As research continues to uncover its potential, breathwork remains a promising pathway to holistic health.
Source: Forbes Health
