The term ‘breathwork’ is all the rage right now, with things like Kriya and Prana yoga becoming mainstream, not to mention the ever-popular Wim Hof breathing method. But, what is breathwork exactly?
Simply put, it’s a series of exercises, programs and techniques designed to enhance your conscious awareness of the breathing process (inhale and exhale) so that you can get the most out of it.
Breathwork exercises work by promoting deep and focused breathing for a certain period of time. Most people perform breathwork techniques and exercises in order to improve their mental health, their spiritual well-being and even to strengthen the mind-body connection. Breathwork has also been shown to increase energy and promote a deep sense of calm and relaxation.
While there are many different forms of breathwork, it’s really all about conscious breathing. Most of us take breathing for granted and we don’t really consider the effects of breathing properly on our health.
If you’re looking into breathwork for your mental or physical health, you’ve come to the right place. Keep reading to learn more about this practice.
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Does breathwork work?
There’s a growing body of scientific evidence which shows that breathwork does work. There’s also a growing number of health practitioners who are incorporating it into their treatment plans due to its effectiveness at combating certain health conditions and symptoms.
According to research, breathwork is particularly helpful at combating trauma and anxiety. One study shows that that practicing slow breathing exercises for a period of 12 weeks can lead to better cardiovascular function and reduced stress.
A systematic review of the effects of breathing exercises on chronic obstructive pulmonary disease (COPD) sufferers found that performing breathing exercises for a period of about 4 to 15 weeks makes it easier to cope with the exercises over time. This is based on 16 randomized control trials involving chronic obstructive pulmonary disease (COPD patients.
These studies show that breathing is directly connected to our emotional state and that every emotion that we experience has a specific breathing pattern attached to it. That’s why breathing in a certain way can help to calm the body and trigger feelings of relaxation while melting the stress away.
Why should you do breathwork?
Most people in the modern workplace lead such busy lives that they don’t have the chance to take time to out for themselves. That’s why there’s such a high rate of stress and anxiety in the world today. Not to mention the rising opium addiction that’s caused by a dependency on drugs meant to reduce said stress and anxiety.
On the contrary, breathwork is free and very effective at combating the stress and anxiety that comes with living an overstimulated life.
In fact, practitioners and experts in breathwork say that it can be utilized for a variety of applications. It’s like the Swiss Army knife of the body, an all-purpose tool that has been at our disposal this whole time but without getting much use.
Whether you’re an athlete, a healthcare worker or an overworked parent, breathwork can be a valuable tool in your arsenal of stress-relief methods. It can and will directly improve your mental and physical health for the better, leading to a much healthier emotional state as well. Breathwork can even help to increase the oxygen going to your cells and vastly improve your bodily functions.
There’s no shortage of benefits that come with breathwork and all you have to do to experience them is to try it out for yourself.
What you should know before starting breathwork
Breathwork is safe to practice for most people and over time, you’ll even look forward to it. Breathwork comes highly recommended for people that suffer from autoimmune diseases because it has been shown to change the immune system’s inflammatory response for your benefit.
But, as with anything, it’s wise to practice caution. For instance, you’ll want to avoid breathwork altogether if you have certain conditions such as cardiac arrhythmia. Anyone taking certain antipsychotic medications or has a history of heart block should also steer clear of breathwork.
Breathwork may also induce hyperventilation sometimes which can lead to a pounding heartbeat, chest pain and dizziness.
Why do people use breathwork?
People come to breathwork from all walks of life and use it for a variety of problems, from de-stressing, relaxation and even to release bodily tension.
Breathwork is also beneficial when it comes to improving energy and focus, and has been shown to boost creativity. What’s more, breathwork makes it easier to process emotions particularly after a traumatic event.
Other reasons why people turn to breathwork include:
Improving confidence and self esteem
It helps to overcome addictions
Boosts creativity while enhancing positive feelings
It has been shown to improve general life skills
Reduces stress and anxiety
Helps to deal with trauma and pain through increased self awareness
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Top health benefits of breathwork
Breathwork is very beneficial at overcoming health problems such as:
Anxiety
Anger issues
Post traumatic stress disorder (PTSD)
Emotional effects of grief
Chronic pain
Depression
The great thing about breathwork is that it’s not complicated- it’s something we do everyday! Something as simple as taking a few deep breaths can instantly increase parasympathetic tone, lower cortisol levels and lower blood pressure. Of course, formal breathwork can have even more impressive benefits than that, most of which are backed by science, including:
It increases muscle tone.
The more alkaline the blood becomes the more calcium ions you have floating together to become albumin. This leads to a short-term low-calcium state that improves motor and sensory neuron function.
It has an anti-inflammatory effect.
Hyperventilation also triggers neural activity in the autonomic nervous system, allowing the body to release adrenaline, which is also known as epinephrine.
A 2014 study shows that an increase in epinephrine increases the anti-inflammatory response of the immune system while reducing its proinflammatory activity.
Elevates your mood.
Breathwork is also known to activate a natural “high”. This is all thanks to respiratory alkalosis, hyperventilation, and the Bohr Effect which is characterized by an increase in blood pH delivery to the tissues.
What are the benefits of breathwork?
In case you’re still not sold, keep in mind that the above-mentioned breathwork benefits are actually backed by science.
Trinity College in Dublin conducted a study specifically looking at the different effects of breathwork particularly on the noradrenaline chemical messenger. We typically release noradrenaline when we’re focused, curious, or emotionally aroused.
According to the study, the right amount of noradrenaline can trigger new connections in the brain and it can also affect overall brain chemistry which improves things like focus and overall brain health.
All told, this research shows that breathwork has a positive effect on both mental and physical health. Harnessing the power of breathwork can have a major impact on our productivity at work, relationships and overall personal development.
Here are some of the most well-known benefits of breathwork:
Stress relief
The Frontiers in Psychology journal released a study in 2017 which showed that 8 weeks of breathwork can significantly increase cortisol levels compared to a control group that didn’t participate in the breathwork.
Reduce PTSD (post traumatic stress disorder)
PTSD is the result of trauma which can be bought on by events such as war, rape, personal assault or experiencing a natural disaster. PTSD is typically treated through medications and psychotherapy, but a growing body of evidence shows that breathwork can be an effective strategy at combating PTSD.
Better focus
Struggling to focus or becoming easily distracted is something that we all experience. Instead of grabbing a cup of coffee every time this happens, it might be a good idea to develop a habit of practicing breathwork instead.
Pain management
Studies show that breathwork may also be helpful at relieving chronic pain such as back pain.
Studies show that breathwork can significantly reduce back pain in patients who suffer from chronic back pain and it’s all thanks to the ability to alter pain perception in the brain using breathing techniques.
The study used slow and deep breathing methods which helped to relieve pain without the use of medications.
Reduce depression
Depression is a recurring condition for many sufferers and it can be incredibly difficult to manage without medication. But, medication only treats the symptoms and doesn’t cure the disease.
That’s why many depression sufferers are turning to more sustainable solutions like breathwork, as it helps to not only relieve depression but improve overall mental health.
Risks and recommendations
Breathwork is not associated with any serious health risks. However, it’s advisable to consult with your medical practitioner before you try any form of breathwork therapy, especially if you fall under the following categories:
Have a history of aneurysms
Have existing cardiovascular issues
Suffer from high blood pressure
Have respiratory issues
Breathwork is also not recommended for pregnant or breastfeeding women as well as any one with physical injuries or a recent surgery candidate.
Breathwork can also lead to heart palpitations, reduced blood flow, dizziness and hyperventilation.
While breathwork is helpful it should be utilized responsibility and you must exercise caution when practicing it because it affects people differently depending on your current level of health and vitality.
It’s helpful to have some sort of guide or teacher to help you through the process, especially if you’re a beginner.
Furthermore, breathwork is associated with hyperventilation in some cases, which can cause:
Tingling of extremities
Ringing in the ears
Muscle spasms
Heart palpitations
Decreased blood flow to the brain
Dizziness
Cognitive changes
Clouded vision
Using a tried and tested breathwork program or following a reputable organization is a great way to pace yourself when practicing breathwork.
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Tips and techniques/recommendations
Everyone will have a different experience with breathwork so it’s a great idea to have someone guide you through it whether it’s a practitioner or a centre where you can book the first few sessions.
It’s pretty easy to find breathwork practitioners online nowadays or you could ask someone you know for a recommendation.
As with anything, feel free to discontinue breathwork exercises if you notice any adverse reactions.
Takeaway
The human body is truly a marvel and we’re discovering more and more about it everyday, particularly the possibilities of breathwork as a way to improve quality of life and maximize mental and physical health.
There are numerous benefits to breathwork especially when used in the right way. It can help with mental and physical health and breathwork exercises are so accessible that you can do them from the comfort of your home.
Of course, everything comes with a certain level of risk and breathwork is no difference. But, it’s well worth a try if you don’t have any chronic conditions or aren’t taking any medication. Just make sure that the breathwork technique or program that you’re following is provided by an experienced teacher or a reputable centre, where your individual situation will be taken into consideration.
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