“The wisest one-word sentence? Breathe”.
-Terri Guillemets
What is Breathwork?
When was the last time you paid attention to your breath? Close your eyes, take a deep breath in through your nose. Now, let it out slowly through your nose.
Congratulations, you’ve just done a simple conscious breathwork!
Life is so busy that it’s easy to overlook the simple act of breathing. Breathwork invites you to reconnect with this incredible power that we all hold. It's an accessible tool for everyone, offering a way to reduce stress, increase focus, and find peace amidst the chaos of daily life.
Simply put, breathwork is the conscious and intentional practice of using specific breathing patterns and techniques to influence your physical, mental, emotional, and spiritual well-being.
Want to learn more about Breathwork?
“It might be simple but breathing definitely is the new high-performance habit. It might even be our most powerful bio-hack yet”.
-Charlie Hugh-Jones
5 Surprising Benefits of Regular Breathwork Practice
Beyond the widely recognized benefits of stress reduction and improved focus, a regular breathwork practice can offer a range of surprising benefits for your physical, mental, and emotional well-being:
-
Breathwork can help you overcome mental blocks and access your creative mind. By increasing oxygen flow to the brain and promoting a state of calm focus, breathwork helps to create a fertile ground for new ideas and fresh perspectives.
Reference: Colzato LS, Ozturk A, Hommel B. (2012). Meditate to create: the impact of focused-attention and open-monitoring meditation on convergent and divergent thinking. Frontiers in Psychology, 3:116. doi: 10.3389/fpsyg.2012.00116.
-
A healthy immune system is essential for overall well-being. Breathwork practices that promote deep, rhythmic breathing can support your immune system by improving circulation, aiding in lymphatic movement, and reducing stress, a known immune system suppressant.
Reference: Zaccaro A, Piarulli A, Laurino C, et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12:353. doi: 10.3389/fnhum.2018.00353.
-
Feeling overwhelmed or stuck? Breathwork can bring clarity and focus to your decision-making process. By calming the nervous system and reducing anxiety, you can access your intuition and make choices with greater confidence and ease.
Reference: Turakitwanakan W, Mekseepralard C, Busarakumtragul P. (2013). Effects of pranayama on cognitive performance in stressed healthy young adults. International Journal of Yoga, 6(1):54-59. doi: 10.4103/0973-6131.105941
-
Breathwork can play a role in improving digestive health. Deep, diaphragmatic breathing gently massages your abdominal organs, promoting healthy digestion and reducing bloating and discomfort.
Reference: Masaoka Y, Homma I. (2010). Effects of Diaphragmatic Breathing on Parasympathetic Nerve Activity in Healthy Adults. Journal of Physical Therapy Science, 22(1):55-60. doi: 10.1589/jpts.22.55.
-
Breathwork can help you navigate life's ups and downs with greater ease. By encouraging a deeper connection to your body and emotions, it supports the processing and release of stored emotions, leading to greater emotional balance and resilience.
Reference: Brown RP, Gerbarg PL. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I-neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1):189-201. doi: 10.1089/acm.2005.11.189.
Common Styles of Breathwork
-
Conscious Connected Breathwork
A powerful technique involving a continuous, connected breath pattern without pauses. Known for inducing altered states of consciousness, emotional release, and deep personal insights. Ideal for those seeking profound transformation and healing.
-
Pranayama (Yogic Breathing)
Includes various techniques with different effects on the body and mind, such as Nadi Shodhana (alternate nostril breathing), Kapalabhati (skull shining breath), and Ujjayi (victorious breath). Suitable for beginners and experienced practitioners alike, with modifications available for different levels.
-
Wim Hof Method
A popular method combining specific breathing exercises, cold exposure, and commitment. Known for its potential benefits in boosting immunity, increasing energy, and improving focus. Appeals to those seeking physical and mental resilience.
-
Functional Breathing
Focuses on optimizing the natural breathing patterns for improved respiratory efficiency, posture, and overall health. Can help address issues like shallow breathing, mouth breathing, and hyperventilation.
Simple Ways to Practice Breathwork Daily
Morning Ritual
Begin your day with intention. Set aside 5-10 minutes each morning for a simple breathwork practice. It could be a few rounds of box breathing or a guided meditation focused on the breath. This will help you center yourself, reduce stress, and set a positive tone for the day ahead.
Stressful Commute
Transform your commute into a mindful experience. Instead of getting caught up in traffic or distractions, practice breath awareness. Observe the natural flow of your breath as you inhale and exhale. This can help you arrive at your destination feeling calm and focused, rather than frazzled.
Midday Reset
Take a "breathing break" during your lunch break or whenever you feel overwhelmed or fatigued. Find a quiet spot, close your eyes, and practice a few minutes of deep belly breathing. This will help you recharge, improve focus, and tackle the rest of your day with renewed energy.
Bedtime Ritual
Wind down before bed with a calming breathwork practice. Try alternate nostril breathing or a guided relaxation exercise to quiet your mind and prepare your body for restful sleep.
On-the-Go Breathwork
Keep a few simple breathwork techniques in your back pocket for stressful situations. Whether you're stuck in a long queue or feeling anxious before a presentation, take a few deep breaths to center yourself and regain composure.
During Your Activities
Breathwork doesn't have to be a separate activity. You can incorporate it into your existing routines, such as yoga, exercise, or even walking. Simply focus on your breath as you move, deepening your inhales and exhales, and noticing the sensations in your body.
Remember, consistency is key when it comes to experiencing the benefits of breathwork. Start with small, manageable practices and gradually increase the duration as you feel comfortable. The more you integrate breathwork into your daily life, the more you'll experience its transformative power.
Breathwork for Beginners:
Start Here!
Feeling overwhelmed? Stressed? Disconnected? You're not alone.
Breathwork offers a simple yet powerful way to find calm, clarity, and connection—right at your fingertips. No matter your experience level, these practices can help you tap into your inner power in an accessible and inclusive way.
Here are a few guided techniques to try to help you get started on your journey:
Box Breathing
Box Breathing, also known as Four-Square Breathing, is a rhythmic practice that invites you to inhale, hold, exhale, and hold your breath for equal counts. It's incredibly soothing to your nervous system, helping to quiet anxiety, sharpen focus, and bring a sense of calm.
Breath Awareness
Breath Awareness is a practice of simply noticing your breath, without judgment or trying to change it. It's like pressing the pause button on life's chaos, allowing you to come back to the present moment and connect with your inner stillness.
Want more guided practices?
Join our Breathing Space Public Library!
Ways to Experience Breathwork
-
Free Weekly Breathwork Sessions
Experience the power of breathwork in a warm, supportive community. We offer 5 online sessions a week.
-
Breathwork Starter Kit
Our free starter kit to help you learn various techniques and discover how breathwork can address your unique needs.
-
Breathing Space Public Library
A treasure trove of guided practices, videos, guided meditations, and resources to support your journey.
Breathwork FAQs
-
Absolutely, anyone can try breathwork! It’s a versatile and accessible tool that welcomes people at all levels of experience, whether you’re new to mindfulness practices like meditation and yoga, or you’re looking to deepen your existing practice. Breathwork is for everyone interested in exploring the benefits of focused breathing.
-
Some people may experience temporary side effects like tingling, lightheadedness, or emotional release during or after breathwork sessions. These are usually harmless and subside on their own. If you feel uncomfortable, stop the practice and rest. You are in control of your own practice.
-
You can practice breathwork as often as you like. Even a few minutes of conscious breathing each day can make a difference. Consistency is key to experiencing the full benefits.
-
Yes, we recommend starting with diaphragmatic breathing, alternate nostril breathing, and box breathing, as these techniques are gentle and easy to learn. You can also try our free online sessions or beginner-friendly courses for guided practices and further exploration.
-
Absolutely! Techniques like 4-7-8 breathing, alternate nostril breathing, and body scan meditations that incorporate breath awareness can help calm the mind and prepare your body for restful sleep.
-
Yes, certain breathwork techniques, like Conscious Connected Breathing and Holotropic Breathwork, can be helpful in processing and releasing stored emotions and trauma, leading to emotional healing and greater self-awareness.
The Science of Breathwork
Breathwork isn't just an ancient practice; it's backed by modern science. Researchers are increasingly uncovering the many ways in which conscious breathing can influence our physical, mental, and emotional well-being.
Breathwork & The Nervous System
At the heart of breathwork's impact lies its ability to regulate the autonomic nervous system (ANS), the control center for many of our bodily functions. The ANS has two main branches:
The Sympathetic Nervous System (SNS): Often called the "fight-or-flight" system, the SNS kicks into gear during stress, increasing heart rate, blood pressure, and breathing rate.
The Parasympathetic Nervous System (PNS): This "rest-and-digest" system promotes relaxation, slows down heart rate, and encourages digestion.
Breathwork techniques, particularly those emphasizing slow, deep breaths, activate the PNS, countering the stress response and inducing a state of calm. This can lead to a cascade of benefits, including:
Reduced anxiety and stress
Lowered blood pressure
Improved sleep
Enhanced digestion
Research also shows that breathwork can have a direct impact on the brain. By influencing the ANS, breathwork can:
Increase alpha brainwave activity, associated with relaxation and creativity.
Decrease theta brainwave activity, linked to anxiety and rumination.
Stimulate the release of endorphins, the body's natural painkillers and mood boosters.
These changes in brain activity can lead to:
Improved focus and concentration
Enhanced mood and emotional well-being
Reduced pain perception
The science of breathwork is still evolving, but studies have shown its potential benefits in various areas, including:
Boosting immunity
Reducing inflammation
Improving cardiovascular health
Enhancing athletic performance
While the science behind breathwork is fascinating, the true magic lies in the experience itself. By incorporating a regular breathwork practice into your life, you can tap into its profound potential and discover the transformative power of your own breath.
Ready to learn more?
Explore our breathwork research page!