Breathwork

Breathwork guide: Benefits, Techniques, and How to Get Started

Breathwork is a term that refers to any type of breathing exercise or technique that promotes mindful, conscious breathing. There are many different forms of breathwork, including pranayama, a yoga practice that involves controlling the breath to achieve certain physical and mental benefits. It is a stress management technique that has been proven to address health issues such as aches & pains, digestive issues, headaches, high blood pressure and sleep issues.

History of Breathwork:

Breathwork has been practised for thousands of years across many different cultures and traditions. One of the earliest recorded practices of conscious breathing can be traced back to ancient India, where the practice of pranayama was developed as a part of the yoga tradition. In China, Taoist masters taught breathing techniques to cultivate the life force energy known as qi. The ancient Greek philosopher, Aristotle, wrote about the importance of breathing and its role in maintaining physical and mental health. In more recent times, the field of breathwork has expanded to include a variety of techniques and approaches, ranging from the therapeutic to the spiritual. Today, breathwork is becoming increasingly popular as a tool for stress reduction, relaxation, and personal growth.

What is the difference between breathwork and meditation?

While breathwork and meditation share some similarities, they are two distinct practices. Meditation typically involves focusing the mind on a particular object or idea, while breathwork involves actively engaging with the breath to promote relaxation and reduce stress. While meditation can involve breathing techniques, breathwork is specifically focused on using the breath as a tool for relaxation and stress reduction.

What are the benefits of breathwork?

There are many potential benefits of practising breathwork regularly. Some of the most commonly reported benefits include:

Reduced stress and anxiety
Improved focus and concentration
Increased feelings of relaxation and calmness
Improved sleep quality
Reduced symptoms of depression
Improved immune function
Increased energy and vitality
Enhance sporting performance.

What are some common breathwork exercises?

There are many different breathwork exercises and techniques to choose from, depending on your specific goals and preferences. Some common breathwork exercises include:

Diaphragmatic breathing : This technique involves breathing deeply into the diaphragm, which is a powerful muscle at the base of your lungs. Diaphragmatic breathing also known as abdominal breathing has been shown to lower blood pressure and heart rate which results in promoting relaxation and reducing stress.
Box breathing: This technique involves inhaling for a certain number of counts, holding the breath for the same number of counts, and then exhaling for the same number of counts. The final hold after the last exhale also allows for the ‘box’ to be complete. This can help regulate the nervous system and promote calmness.
Alternate nostril breathing: This technique involves closing off one nostril and breathing in through the other, then switching sides and exhaling through the other nostril. It has been historically said to clear energy blockages and bring inner balance. This can help balance the body's energy and promote relaxation, studies have also shown that it can also help increase your focus and energy.
4-7-8 breathing technique: It is a breathing exercise that involves inhaling for 4 counts, holding for seven counts and exhaling for 8 counts. It can be done while sitting comfortably or lying down. This kind of breathing exercise can help you focus and keep you away from worries and repetitive thoughts. The best time to try it is just before bedtime, it has been proven to help you get a good night's sleep by calming your mind and reducing anxiety.

What are the long-term benefits of regular breathwork practice?

Breathwork is an extremely powerful tool and if done regularly for long periods of time, it can help you manage stress and mental health issues better, help you feel calmer, improve your concentration and focus and make you feel healthier overall. Breathwork can also lower blood pressure and heart rate which can help prevent diseases in the future, and reduce levels of stress hormones in the body.

Can breathwork impact mental health?

Breathwork has been shown to have a positive impact on mental health, particularly when it comes to reducing symptoms of anxiety, stress and depression. By promoting relaxation and reducing stress, breathwork can help improve mood, increase feelings of calmness, and reduce negative thought patterns.

While more research is needed, there is some evidence to suggest that breathwork can be an effective tool for reducing stress and anxiety, improving sleep quality, and promoting relaxation. One study published in the Journal of Complementary and Alternative Medicine found that a 10-week breathwork program was effective in reducing symptoms of anxiety and depression.

How Breathwork can help with specific health issues:

PTSD: Trauma in the body can be released through breathwork as it helps to expel the tension and pent-up negative energy. This practice can be especially helpful for veterans and civilians who experienced traumatic events. As you breathe in specific patterns, you stimulate the nervous system which can encourage a state of relaxation.
Chronic pain: Practicing deep breathing can help when you are feeling tense or in pain. Diaphragmatic breathing in particular has a therapeutic effect on chronic pain as it relaxes the muscles which tense up as a result of pain.
Cardiovascular health: Breathwork can promote a healthy heart as it helps to lower blood pressure and your heart rate when you are stressed.

How often should I practise breathwork?

The frequency and duration of your breathwork practice will depend on your individual needs and goals. Some people find that practising breathwork for just a few minutes a day can be beneficial, while others may prefer longer or more frequent sessions. It's generally recommended to start with shorter sessions and gradually increase the duration as you become more comfortable with the technique.

Breathwork for children and adolescents:

Breathwork can be a great way for children and teenagers to calm their minds and bodies. Even just one or two minutes of breathwork can improve their focus, and relieve anxiety. Belly breathing is the best exercise for children as it can slow down their thoughts and make them feel more grounded.

Is breathwork safe for everyone and what are the contraindications and precautions:

Breathwork is generally considered safe for most people. However, if you have a respiratory condition or any other health concerns, it's always a good idea to speak with your healthcare provider before starting a new breathwork exercise or practicing with a professional.

Contraindications that are not safe to practice breathwork with are cardiovascular diseases (previous heart attacks, strokes), people with severe asthma, detached retina and glaucoma patients.

The Role of a Breathwork Practitioner:

Initial consultation:

The initial consultation will discuss your health history, goals and any concerns, an explanation of the breathwork process and techniques used, and address any questions the client may have.

Setting the space:

Be in a comfortable, quiet environment if done online or in-person. Sometimes incorporation of aromatherapy or calming music will be used.

The Breathwork experience:

The practitioner will go through guided relaxation or grounding exercises to start, they will have specific instructions on breathing techniques. The session may last 60-90 minutes. Breathwork can also be combined with other modalities such as sound healing.

Breathwork apps and technology:

Some popular apps that can be used to practice breathwork include Calm, Breathe2Relax, and Headspace.

Calm is a popular meditation app that helps people relax and can guide you through different breathing exercises.
Breathe2Relax is a free app designed to help users manage stress and anxiety. It offers many different breathing exercises and breathwork sessions customised to suit your needs.
Headspace is one of the most popular meditation and breathwork apps that helps users incorporate mindfulness into their daily lives.

How to Choose a Breathwork Practitioner

It can be quite difficult to find a Breathwork practitioner, there are a few websites and associations that can help:

The International Breathwork Foundation (IBF) can help you find a practitioner in your area.
The Australian Breathwork Association (ABA), which aims to promote awareness and understanding of breathwork and provide resources for you to find the right practitioner for you.
Bodhi Holistic Hub provides a few options for Breathwork practitioners, all carefully vetted and verified, giving you peace of mind you’ll be in good hands. Book a session with one of our practitioners here.

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"There's no single more powerful or simpler daily practice to further your health and well being than Breathwork."

Andrew Weil

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