Breathing is the most natural thing we do. We take 20,000-30,000 breaths a day. It gives us life. The first thing you do when you are born is fill your lungs with oxygen. It’s something we don’t have to think about, we can go to sleep at night and know that our bodies will continue to breathe for us. And yet, the breath can do so much more.
What is Breathwork?
Breathwork is an umbrella term that essentially means to have breath awareness, and the use of intentional breathing. Focused, intentional breathing has been done for centuries around the world. And, while many have seen it as a “hippy dippy” or yoga concept, it is starting to get more recognition for just how beneficial this practice can be. Top institutes and universities are conducting studies and well respected journals are publishing articles, all focused on how this practice is scientifically proven to have a huge impact on the way we live. I, personally, don’t need any convincing, but it’s reassuring to have evidence for the skeptics. And while it can improve so many aspects of our lives, to breathe with intention can actually be a very difficult thing to do. Some people dedicate their whole lives to this work. So here is a teeny, tiny intro into the benefits and practices of this massive concept.
The Benefits
The number of physical and mental benefits that connect to controlled breathing, are staggering. Benefits for all the systems in your body; heart, brain, immune system, nervous system, digestion, blood oxygenation, blood pressure, etc. Awareness of your breath helps with self-awareness, being present and focused, which can increase your energy. It can help release trauma and emotions, and reduce everyday stress and anxiety. Which, in turn, increases your self-love, sense of calm, and can potentially reduce chronic pain.
The Nose & Sleep
There are also many studies done specifically on the benefits of nasal breathing, and exploring the effects of breathing through your nose vs. breathing through your mouth. Breathing through your nose, obviously, filters the air more than breathing through your month. But it can also affect the actual structure of your face and airway (do a quick Google Images search of nasal breathing vs. mouth breathing). It seems the most important impact it can make is to sleep. Nasal breathing has been shown to reduce snoring and a variety of sleeping problems, including sleep apnea.
Parasympathetic Nervous System
The sympathetic nervous system is what drives our “fight or flight” response. On the other hand, our parasympathetic nervous system counters that response and controls digestion and rest; more or less basic body function when we are not in a state of stress. The most important element of the parasympathetic nervous system is the vagus nerve. This nerve runs from the brain through the diaphragm. Literally connecting your mind and your breath. Slow, deep, calming breaths help stimulate the vagus nerve, and the parasympathetic nervous system as a whole, allowing for healthy organ function and a lowered heart rate. Creating a state of calm throughout the body and mind.
Bring Awareness to Your Breath
Being aware of your breathing helps create mindfulness and connects you to the present moment. It also helps you realize your body’s natural responses to things. Does your breath speed up when you’re stressed or overwhelmed? Do you hold your breath when you are uncomfortable? Do you feel how even your breath is when you are calm? Bringing awareness to your breath does not have to be a long, extended process. Just once a day, for a few moments, try to take note. This way, when stressful or uncomfortable situations do arise, you know how you usually respond and can intentionally bring calm by steadying your breathing. Plus, if your breath suddenly starts to change, you understand it well enough to realize the shift and evaluate why (ie. what is making me feel uncomfortable or stressed right now?).
Breathing Connects Everything
Your breath is in constant communication with your nervous system and other functions of your body. When you steady your breath, you can steady your heart. When you focus your breath, you can focus your thoughts and emotions. But it goes beyond just connections in your body, it connects you to others and the Earth. When your breath is calm, others around you feel that calm as well. You are able to breathe because the Earth has plants that give you oxygen. And with every exhale, you give out CO2 which plants use to live. When you breathe, you connect to everything. From the smallest nerves within, to the entire planet around you.
Just One Breath
At the beginning of a yoga class you usually start with a deep breath to connect. When you feel overwhelmed by emotion and reactive, pause and take one deep breath to reset. When you’re anxious about a presentation or an uncomfortable conversation, take one deep breath. That one deep breath brings intention to your breathing, focus, a reset to continue with calm from that moment forward. When you’re buried in thoughts, one deep breath can return you to your body, and what’s actually happening in the present moments. The journey of breathwork begins with just one, intentional breath. Start there.
Breathing Exercises
There are many different breathing techniques, and different variations for the different techniques. Many include breathing in and out for specific counts. This helps with focus and redirecting your thoughts because the human brain can only process one thing at a time, so you can’t think about much else when you are focused on breathing to a set count. The numbers for each inhale, exhale, and hold vary slightly for different techniques. Explore what has the most impact for you, and adjust to that. When first starting out, it might also be easier to start with shorter count times and work your way up.
Ujjayi pranayama- This is the breath commonly used and encouraged in yoga class, especially vinyasa style yoga. This is an audible, nasal breath. People sometimes call it “Darth Vadar” breath or “oceanic” breathing to help understand the sound. It can be difficult to explain because you want to feel a constriction in the back of the throat, without restricting your airway. It is helpful to practice by taking a deep breath in through the nose, then an open-mouth exhale like you’re fogging up glass. After doing that a few times, try to close your mouth halfway through your exhale and continue with the same exhale force through the nose.
Nadi Shodhana/alternate nostril breathing- Rest your pointer and middle finger on your nose, bring your thumb to your right nostril and ring finger to your left nostril. Use your thumb to close your right nostril, breath in through your left nostril. Then close your left nostril with your ring finger and breathe out through your right. Breathe in through your right, then out through your left. Our different nostrils are said to be responsible for different brain functions. By switching which nostril we breathe through, it helps bring calm and focus.
4-7-8- Counting breathing is great for anytime you need to refocus and ground yourself, but it’s also especially helpful for moments of anxiety, fear, and even a panic attack. When anxious, our breath increases and creates a cycle of stress; anxiety leads to intensified breathing, which leads to increased heart rate and more anxiety, and causes you to freeze, unable to regain control and calm. By counting and holding inhales and exhales, it forces your body to slow down the breath and helps the mind reconnect to the present. The basic way to breathe like this is to count to 4 on your inhale, hold for 7, count to 8 on your exhale. You can also try with different numbers and lengths based on your comfort level, but always try to make your exhale longer than your inhale because this is shown to bring down blood pressure and slow the heart rate.
4-4-4-4/box- Similar to 4-7-8, this technique is also about how long your breaths and holds are, but known to have a different effect. Breathe in for a 4 count, hold for a 4 count, exhale for a 4 count, hold for a 4 count. This technique has been shown to benefit cognitive focus and make you more energized and alert from the rhythm (that’s why Navy Seals use it).
Mantra breathing- Very simply, this is breathing and silently repeating a specific mantra to yourself. It can be something as simple as- breathe in “everything,” breathe out “is ok.” It can be calming or encouraging. Sitting and breathing with this mantra can help bring it into focus in your thoughts and your being.
Belly breath- this technique uses deep, diaphragmatic breaths. Some people prefer to do this laying down, so they can really be aware of how their diaphragm is moving, but it can also be done sitting up. As you inhale through your nose, feel your diaphragm and belly expand completely. Breathe out through your mouth and feel your belly fall back. This can help relieve stress and allow you to relax, while also improving proper muscle function.
Comments