Are Your Breathing? Discover Breathwork Techniques That Will Change Your Life
Have you ever caught yourself unconsciously holding your breath? You’re not the only one. Whenever we feel stressed or anxious, there is a tendency to hold our breath without even realizing it. And it causes more harm than good.
In yoga, there is a massive focus on the breath, because it is seen as life itself. In the yogic tradition, it is believed that breath contributes to chi, or life force, and allows it to flow more freely through the body. It is also believed that developing control and discipline of the breath translates to control and discipline of your thoughts and mind.
The science agrees. It has been shown that developing a breathwork practice provides you with many benefits.
Benefits of Breathwork
Reduces stress and anxiety
When you’re overwhelmed have you ever taken a nice deep breath to help release some of that anxiousness? That’s because breathwork has been shown to help decrease stress and anxiety. Breath work signals to your nervous system that it is safe and can therefore relax. And, with breath work, you typically become more aware of your body and surroundings, introducing a level of mindfulness that has also been shown to decrease stress and anxiety.
Lowers blood pressure and improves circulation
Breathwork is shown to decrease blood pressure. Frequent activation of your fight or flight response takes its toll on your heart. Incorporating breath work, not only strengthens your heart but improves the circulation of blood and oxygen throughout your body.
Strengthens the lungs
Not only does your heart strengthen but so do your lungs. Regular breathwork improves lung capacity and oxygen intake and strengthens lung muscles.
Improves mood and self-esteem
Breathwork encourages mindfulness because it requires bringing your attention to your body and your surroundings. Breathwork allows you to ground in the present moment which also means your inner critic becomes quieter. When you no longer have an inner critic bringing you down, your mood and self-esteem greatly improve.
Releases toxins
Did you know breathwork releases toxins? Every day we’re taking in environmental toxins as we breathe. Controlled, diaphragmatic breathing helps the body to release toxins as well as alkalize your body’s PH level.
Where do I start?
You may be wondering where to start with your breathwork practice. The easiest way to start is to set aside some time to dedicate to breathwork each day and begin slowly. The first few days may only be a few minutes at a time. As you continue, add a couple of minutes each time.
From there, find a breathwork technique that resonates with you. Maybe it’s a technique you practice consistently for a long period of time. Or maybe you switch it up depending on how you’re feeling that day. Check out the different techniques below and know there are many more to explore!
Breathwork Techniques
Breath of Fire
How to do it:
Begin seated and place your hands on your knees and/or your belly.
Inhale through your nose and allow your belly to expand.
Exhale forcefully through your nose, contracting your belly to your spine.
Keep inhales and exhales equal in length.
Continue to repeat and increase how long you practice each time.
How it’s helpful:
Common in Kundalini yoga
Builds heat in the solar plexus
Increases focus
Relieves stress
Beneficial for digestion
4-7-8 Breath
How to do it:
Begin by emptying the lungs completely
Inhale for a count of 4
Hold for a count of 7
Exhale for a count of 8
Continue at least 4 times
How it’s helpful
It calms and slows the body
Grounds and brings awareness to the present moment
Improves sleep and helps you get to sleep
Promotes calm and peace
Soothes anxiety and fight or flight
Alternate Nostril Breathing
How to do it:
Exhale completely and then use your dominant thumb to cover your right nostril
Inhale through your left nostril
Hold your breath as you block your left nostril with your dominant ring finger and remove your dominant thumb from your right nostril
Exhale through your right nostril
Inhale through your right nostril
Hold your breath as you open the left nostril and block the right
Exhale through your left nostril
That is one round. Continue for 5-10 rounds and continue to increase.
How it’s helpful:
Deepens meditation
Promotes calm and eases anxiety
Creates balance between the left and right hemisphere
Sharpens focus
Balances the nervous system
Improves neurocognition
Breath is life - literally. And when you’re more intentional with your breath, the benefits are endless. If you want to learn more about breathwork but you’d feel more comfortable being guided or practicing alongside others, check out our weekly classes here.
