If there is one thing all living people have in common, it is breathing. We breathe to survive. But did you know that breathing is a valuable tool to improve our health and wellness? Did you know that the science of breathwork has the power to reduce stress and anxiety? If you’re wondering about the science behind deep breathing, this article will help you.
Consequently, many breathing exercises have been around for centuries now. They are ancient practices like Pranayama. But science is starting to show evidence that the benefits of this old-age practice are real. Accordingly, various research institutes have studied the science behind breathing techniques. Many of them recommend an effective practice for mental health.
What Is Breathwork?
Any practice that involves focused and conscious breathing is a form of breathwork. It is to help people heal and promote personal development. Consciously, people use many breathing patterns to shape their breath. Even practitioners use deep breathing exercises to help clients resolve psychological pain. It also fosters short-tempered, releases tension, and softens their psychological armors.
Breathwork is conducted either with a practitioner or yourself. Techniques like circular breathing are self-directed. You do not need the presence of a practitioner. Moreover, breathwork such as holotropic breathing needs a guide for a proper session.
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The Science of Breathwork
Truly, breathwork science is simple. It is a practice of controlling one’s breathing to alter one’s physical and mental states. These breathing exercises teach you to adjust the rate and depth of your breathing. In essence, you can learn to control your breathing to harmonize your body and mind.
Breathwork techniques are an important part of therapy and fitness practices. Practitioners develop their ability to work with the autonomic nervous system. It is by learning how to control their breathing. With that being said, the area of the brain in charge of involuntary actions is the ANS. It speeds up our respiration and pulse rate. As a result, the body will no longer need elevated cortisol or oxygen.
In addition, a quick breath makes you feel worried and alert. On the other hand, slower breathing might help you feel more at ease and present at the moment. And the benefits of self-healing accumulate over time the more you practice.
How Breathing Exercises Benefit You?
Breathwork is a popular relaxation method. But other than that, it is also proven to have many benefits. It is one of the most natural methods of treating various issues. And your well-being enhances in a variety of ways with breathwork. That means it acts as a quick daily exercise that improves your quality of life.
Here are a few breathwork benefits to help you understand the power of this practice.
- Decreases Stress and Anxiety
Reduction of stress and anxiety are among the top benefits of breathwork. Breathing exercises help people to complete their stress cycle. It prevents a fight response from triggering after stressful events. Additionally, a mindfulness technique aids the feeling of anxiousness. It reassures the nervous system that they are safe and secure.
Recommended techniques:
4-7-8 breathing, breath focus technique, Pranayama, alternate nostril, and Buteyko breathing.
2. Boosts Energy and Immunity
Regular breathwork has the potential to improve your immune system with more energy. Your immune system highly influences your energy levels. It affects more by how you breathe than a person’s realizations. This may take in more oxygen by engaging in breathwork exercises. And oxygen fuels the cells that keep us healthy and energized.
Recommended techniques:
Diaphragmatic breathing, Pranayama, controlled breathing, box breathing, 4-7-8 breathing, and alternate nostril breathing.
3. Lowers Blood Pressure and Improves Blood Circulation
Significantly, breathwork demonstrated that it lowers blood pressure. That means it can enhance blood flow throughout the body. And it is possible to aid in managing hypertension. It shows that practicing breathing techniques is a natural way to aid heart disease.
Recommended techniques:
Equal breathing, diaphragmatic breathing, 4-7-8 breathing, breath focus, and alternate nostril breathing.
4. Pain Management
Managing pain is a common technique for deep breathing, which includes chronic pain. It is due to many breathing techniques aid in bringing a sense of calm in stressful situations. And using these techniques serves as a form of diversion. This enables breathwork to contribute to a happier mood. It is helpful for people who are experiencing physical pain.
Recommended techniques:
Alternate nostril, equal breathing, Pranayama, Holotropic breathwork, 4-7-8 breathing, and paced breathing.
5. Improves Lung Health
Frequently, medical professionals say that breathwork enhances lung health. These exercises can incorporate into everyday routines by everyone. It is beneficial for older adults to athletes to enhance their breathing. Those who do breathwork, like people with COPD and asthma, would benefit.
Recommended techniques:
Pursed-lip breathing, equal breathing, 4-7-8 breathing, Pranayama, alternate nostril breathing, and Buteyko breathing.
6. Enhances Mood and Self-esteem
Many people practice breathwork to elevate their mood. Some do this to increase their self-love, self-esteem, and confidence. Breathing exercises can help people who struggle with unfavorable thoughts and feelings. Additionally, the calming feelings contribute to the development of tranquility. It can enhance a person’s feelings of joy, thankfulness, and happiness. While also improving how to perceive oneself.
Recommended techniques:
Pranayama, box breathing, diaphragmatic breathing, 4-7-8 breathing, Transformational Breath, and Holotropic breathing.
7. Eliminating Toxins
The potential for breathwork releases toxins from the body is another health benefit. People breathe in all the air’s toxins daily, including dust and many pollutants. That means learning how to breathe properly enables a fresh air pollutant. It also alkalizes the pH of our blood and assists in preventing many health issues.
Recommended techniques:
Pranayama, diaphragmatic breathing, 4-7-8 breathing, and victorious breath.
8. Better Sleep
Making a better sleep is one of the main reasons many people are turning to breathwork. These exercises will help you manage your energy levels to keep a regular sleep. Many exercises can also assist you in settling down from a troublesome sleep in the evenings. And one of the most recommended natural sleep aids is breathing exercises. It can also be beneficial for people experiencing insomnia and sleep apnea.
Recommended techniques:
4-7-8 breathing, Pranayama, diaphragmatic breathing, Buteyko breathing, box breathing, and alternate nostril breathing.
9. Manage Depression
Breathwork has shown promise in managing depression when combined with other therapies. It is beneficial in efforts to enhance emotional well-being. And cultivate gratitude for its capacity to change one’s mood and aid in keeping people in the present. Moreover, advanced breathwork techniques emphasize healing. It is also quite helpful for those who are having trouble.
Recommended techniques:
Equal breathing, 4-7-8 breathing, alternate nostril breathing, Holotropic breathing, and Transformational Breath.
10. Manage PTSD and Helps Heal from Trauma
The practice of breathwork is helpful for people with past trauma to deal with their PTSD. It is an excellent tool for managing trauma triggers. This also manages stressful emotions that can help unwind one’s person. Many cutting-edge breathwork techniques ease guided healing sessions. Thus, they benefit individuals seeking a conscious way to advance in life.
Recommended techniques:
Pranayama, Buteyko breathing, Holotropic breathwork, Rebirthing breathwork, Shamanic breathwork, Vivation, and Transformational Breath.
11. Muscle Strength and Tone
Breathwork can increase muscle tone throughout the body. This is the reason why many athletes turn fit. It became popular among athletes since it boosts their muscle tone. Also, a terrific approach develops their diaphragm to breathe more easily. Regular breathing exercises can help them gall strength. By this, it will make breathing easier when engaging in physical activity.
Recommended techniques:
Diaphragmatic breathing, box breathing, 4-7-8 breathing, alternate nostril, and pursed-lip breathing.
12. Improves Digestion
Regularly, breathwork is beneficial for those who have digestive problems. The exercises can be useful for digestive issues like constipation, diarrhea, or IBS. They help you unwind and circulate your blood to enhance your body. Additionally, they work if your digestive problems are irregular or sporadic.
Recommended techniques:
Diaphragmatic breathing, Pranayama, alternate nostril breathing, and 4-7-8 breathing.
13. Overcome Addictions
Breathwork has gained popularity as a therapeutic approach for the treatment of addiction. Particularly it is a combination of the 12-step programs or other types of therapy. Users can resist cravings by using breathing exercises to help them feel calm and in the moment. Many claims that frequent breathwork practice gives them a strong sensation of control. It also gives them self-awareness.
Recommended techniques:
Victorious breath, Rebirthing Breathwork, Transformational Breath, Shamanic breathing, Vivation, and Holotropic breathing.
14. Improves Focus and Concentration
People who have trouble concentrating have also used breathwork. Trying the science of breathwork lengthens the attention span when having trouble focusing. Any emotions that are most bothersome to you can also be prevented.
Recommended techniques:
Box breathing, diaphragmatic breathing, pursed-lip breathing, 4-7-8 breathing, alternate nostril breathing, and Pranayama.
15. Increases Creativity
The capacity of breathwork to inspire creativity is also well-known. It is visible among painters and other professionals. Also, a creative’s routine should include regular breathing exercises. The results will help them unwind and focus. Additionally, it is quite beneficial in situations where people must solve problems.
Recommended techniques:
Pranayama, alternate nostril breathing, box breathing, diaphragmatic breathing, SOMA Breathwork, and Transformational Breath.
Add A Counting Pattern To Your Deep Breathing
Once you do deep breathing using your diaphragm, you might try adding a counting pattern. It helps to focus the mind and down-regulate the physical stress response. Remember to go at your own pace. Do this if you are new to conscious breathing.
- 3-4 BREATHING
Count to 3 on each inhale, and exhale for 4 counts. As long as each inhale is shorter than each exhale, you can take this pattern at a pace that feels good for you. Try this if your thoughts are distracting you from sleep. You can also do it after a sweaty workout when your heart is racing.
- 5-5 BREATHING
Count to 5 on each inhale and exhale. Gradually increase the time between each count until each count represents 1 second. Each complete breath cycle takes 10 seconds. It is done at any time and place when you want to take a moment for yourself and calm your nerves.
- 4-1-7 BREATHING
Comfortably, try this one when you are breathing 5-5 at 1 second per count.
Hold the breath for 1 count, count to 4 on each inhale and exhale for 7 counts. The brief breath hold helps to strengthen your breathing muscles. While the long exhale relative to inhale is effective for combating anxiety.
Daily Relaxation Practice
Be calm, take deep breaths, and you can relax now. But it takes weeks or even months to benefit from abdominal breathing. Practicing for 10 minutes one or twice a day is a good routine.
While learning, do breathing exercises in a private and quiet area. Although the goal is to relax, you don’t want to fall asleep. Choose the time of your day when you are alert.
As a result, you will be comfortable doing abdominal daily breathing routines such as:
- At work, instead of grabbing a soda or cup of coffee
- In your car before you go to work or when you arrive home
- During your lunch break
- In the morning, soon after you wake
- As you take the train or bus to work
- During a commercial break when you’re watching TV
- After your workout or evening walk
- Before bed to help you fall asleep
Practice abdominal breathing every day. If a stressful situation arises, you are ready to handle it calmly. And it will prevent the stress from hurting your health.
Final Thoughts
The science of breathwork is the science behind meditation. But today, it’s not surprising that breathwork has gained popularity. More individuals look for straightforward, efficient self-care methods. Not only does it have scientific support for its advantages, but we can use it without paying a dime. That’s a breath of fresh air for everyone, for sure.
Keep in touch with us for more guidance about breathwork and meditation.
Interested in experiencing breathwork with Regina? Regina holds two virtual breathwork sessions a month that you can access from anywhere in the world. Check out www.breathewithregina.com and join us for a session!
