The Power of Breathwork
Resorting to breathing as a stress response will activate the parasympathetic nervous system which is responsible for the body's relaxed, resting, and feeding state. The parasympathetic nervous system decreases respiration and heart rate which is desirable in response to a stressor. Often, we will find ourselves breathing heavily, or we will stop breathing in response to stress. When we engage in breathwork it allows our tense responses to let go. Let's look at some ways that we can use our breath to get in front of our emotions and settle our system.
Benefits of Breathwork:
01.
Reduces Stress & Anxiety
Breathwork is a therapeutic practice that can help to soothe the body and mind, by reversing the stress response triggered by stressful situations. It has been observed that breathwork can increase relaxation and decrease the activation of the fight-or-flight response that is often associated with post-traumatic stress disorder (PTSD). By focusing on breathing patterns and techniques, breathwork can help to regulate the nervous system and promote a sense of calm and well-being.
02.
Enhances physical health
Breathwork is a practice that involves conscious control of breathing patterns to improve overall physical and mental health. It increases the levels of oxygen in the body, which helps to boost the immune system and release toxins. Additionally, breathwork is known to reduce stress by activating the parasympathetic nervous system, which induces relaxation and a sense of calmness. These benefits contribute to overall physical health.
03.
Improves digestion
Incorporating a regular practice of breathwork into your wellness routine can have numerous benefits, including improved digestion and overall health. This is because the deep, controlled breathing techniques used in breathwork can increase blood flow to the digestive tract, which in turn can aid in the absorption of nutrients and promote healthy gut function. By adopting this simple yet effective technique, you may find yourself feeling more energized, focused, and balanced throughout the day.
04.
Improves sleep
Participating in breathwork is a deliberate and mindful practice that involves deep breathing and intentional techniques. Focused breathing can have a calming effect on the nervous system, which in turn can help quiet the mind. As a result, regular breathwork practice has been known to improve overall sleep quality.
05.
Increases happiness and self-love
The practice of mindfulness promotes a heightened awareness of the present moment, allowing individuals to shift their perspective and focus on the here and now. By cultivating this state of mindfulness, people can become more attuned to their thoughts, emotions, and physical sensations, and develop a greater sense of clarity and calmness in their daily lives. As a result, negative thoughts tend to lift, and we tend to be more present.
Breathwork 1
Simple Breathing
1. Breathe in slowly counting to 6.
2. Hold count to 3 slowly
3. Release slowly, count to seven.
4. Repeat this 2 more times.
Breathwork 3
Belly Breathing
1. Place one hand on your upper chest, and the other on your stomach.
2. Slowly breathe in through your nose, focus on filling your stomach as you push it against your hand while keeping your chest still.
3. Tighten your abdominal muscles and let your stomach relax while pressing downward as you exhale through your mouth. Maintain stillness in your chest.
4. Repeat this 2 more times.
Breathwork 5
Mindful Breathing
1. Find a comfortable position.
2. Pay attention to your breath, do not try to change it, just notice for 2 min.
3. Now, switch between normal breathing and deep breathing a few times, notice how they differ, and how your abdomen moves.
4. Take a few shallow breaths, notice how they differ from your deep breaths.
5. Continue to deep breathe for a few more min.
6. Place a hand below your belly button as you relax your stomach. Notice how it rises and falls as you breathe.
7. Upon every exhale, let out a sigh.
8. Breathe deeply, begin to focus on a relaxing image.
9. Imagine your inhale is a wave bringing peace and calm into your body, mentally say, "inhaling peace and calm."
10. As you exhale, imagine any negativity being washed away. Mentally say, "exhaling tension and anxiety."
11. Continue until you feel your system is clear.
Breathwork 2
Box Breathing
1. Slowly breathe in through your nose counting to 4
2. Hold count to 4.
3. Breathe out through your mouth slowly counting to 4 Focus on the sensation of your breath exiting your body.
4. Hold count to 4.
5. Repeat this 3 more times.
Breathwork 4
4-7-8 Breathing
1. As your lips part, breathe out slowly through your mouth while making a whooshing sound.
2 Close your mouth and inhale through your nose to the count of 4.
3. Hold your breath for a count of 7.
4. Make another whooshing sound as you breathe out of your mouth for a count of 8.
5. Repeat these steps 3 more times.
Breathwork 6
Coherent Breathing
1. Breathe in for a count of 5.
2. Breathe out for a count of 5.
3. continue as desired.
​
This skill is very basic and can be used anywhere. It has been established through empirical research that this very basic skill can improve heart rate and mood. When in a public place, or a public speaking commitment and nerves are triggered this is a way to address them internally.
BREATHE Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.
Thich Nhat Hanh