Understanding Breath-work Benefits & Techniques

Quick, stop what you are doing, wherever you are, and take a deep breath - In through the nose and out through the mouth. 
Ahhh! You probably feel better already. 

Your breath brings oxygen into your body so that you can thrive. When you are physically or emotionally stressed, it affects how you breathe. Breath-work helps to calm your stress and bring balance to your body. So, how does it work, and what are breath-work techniques?

Understanding Breath-work

Breath-work is trendy right now, but it’s not new. People have been practicing breath-work for thousands of years, and it has roots in yoga practice. The basic idea of breath-work is to release toxins and stress when you breathe out and nourish your mind and body when you breathe in.

Potential health benefits of breath-work include:

• alkalizing your blood PH

• Anti-inflammatory effect

• Elevating your mood

‌Breath-work may also have a positive impact on your central nervous system. When you feel stressed, your breath tends to become fast and shallow. This limits the oxygen entering your bloodstream. Your brain tells your body that there is a threat, and your body responds in fight or flight. When you take time to slow down and purposefully breathe deeply and slowly, you tell your brain that everything is OK. Your brain communicates to your body that it’s safe to relax. The fight or flight response decreases, and your body can begin to function normally again.

Breath-work Techniques

Deep abdominal breathing. This technique uses a long, deep breath. As you breathe, you can visualise your breath filling up your body. Your belly and chest should both expand when you inhale. When you exhale, your chest relaxes, and your navel pulls back in toward your spine. This type of deep breathing tells your body to relax. 4-7-8 breath. This technique adds in counting beats as you breathe in and out as a way to quiet and focus your mind. Breathe in for four beats, hold your breath for seven beats, and then exhale for eight beats. A longer exhale encourages you to completely empty your lungs.

Alternate nostril breathing. Start with your right thumb applying pressure to your right nostril. Breathe in using only your left nostril and hold your breath as you switch sides. Release your right thumb and use your right index finger to apply pressure to the left nostril as you exhale through the right nostril. Pause, take another deep breath in, and then alternate again. This type of breathing technique helps encourage balance in your mind and body. Breath of fire. This is a more advanced technique. When you inhale, your abdominal muscles are relaxed. When you exhale, engage your core to help push the air out of your body. This breathing technique may take some practice. Once achieved, it helps to provide a sense of steadiness.

Holotropic breath-work. It’s best to have an experienced instructor help you practice this technique. The idea is to achieve a continuous inhale and exhale pattern with no pause in between. This type of breathing floods your body with oxygen and renews your cells.Pros of Breath-work It’s easy to become overwhelmed by stress and feel out of control. When you focus on breathing, you allow your body the chance to reset and recover from the negative side effects of stress.

Physical health benefits of breath-work may include:

• Balanced blood pressure

• More time in deep sleep

• Reduction of PTSD and feelings of trauma

• Stronger respiratory function

• Better immune system

• Release of stress hormones from your body

Emotional benefits may include:

• Fewer feelings of depression and anxiety

• Better mental focus

• Decrease in addictive behaviours

• Allowing emotional scars to heal

• Better outlook on life

• Contentment and joy

How To Get Started?

Find a well-trained, certified instructor to help you become familiar with various breathing methods before attempting them by yourself.

It is important to know the proper positioning, the desired effect, and have an awareness of any indicators to discontinue practice. In some cases, it is not advisable to practice on one’s own even after learning from an instructor. Consult your healthcare provider, as well as your fitness/breathing instructor to find out how to incorporate breath-work into your life.

Take a deep breath, relax, and discover the benefits that breath-work has in store for you!

Try This 4-7-8 breathing Technique 👇