What is Breathwork?
Key Takeaways
Breathwork activates the parasympathetic nervous system, helping to calm stress and anxiety.
Techniques like box breathing and alternate nostril breathing balance the nervous system and promote relaxation.
Regular breathwork improves emotional regulation, reduces cortisol levels, and supports overall heart and lung health.
Incorporating breathwork into daily routines, yoga, or meditation enhances mindfulness and boosts mental clarity.
Guided breathwork sessions provide a structured and supportive way to deepen your practice and experience greater benefits.
Table of Contents
3. Popular Breathwork Techniques
4. Physical and Mental Health Benefits of Breathwork
What Exactly is "Breathwork"?
Breathwork is basically learning to use your breath as a tool to calm your body, clear your mind, and reduce stress. It’s a simple practice but can have a huge impact on both your mental and physical health. Breathwork techniques—like alternate nostril breathing, box breathing, and diaphragmatic breathing—can help regulate your nervous system, reduce anxiety, and improve overall well-being.
At its core, breathwork is about bringing attention to your breath, which is something we often take for granted. By focusing on deep and slow breathing or using specific breathing techniques, you can help shift your body out of fight-or-flight mode (that anxious state we all know too well) and into a more relaxed state by activating your parasympathetic nervous system. Whether you’re feeling stressed, anxious, or just need a reset, breathwork can be a powerful tool to have in your self-care toolkit.
Ready to dive in? Let’s explore what breathwork is and how it can help you feel more balanced, grounded, and at ease.
How Does Breathwork Work?
Activating the Parasympathetic Nervous System
One of the main benefits of breathwork is its ability to activate the parasympathetic nervous system, which is responsible for calming the body. When you practice slow breathing or deep breathing, you’re essentially telling your nervous system to switch off that “fight-or-flight” response that often comes with stress and anxiety. By focusing on techniques like diaphragmatic breathing or belly breathing, you can signal to your body that it’s safe to relax. This is especially helpful for managing chronic stress, anxiety, and even physical symptoms like high blood pressure.
Balancing the Nervous System
Breathwork also helps balance the two parts of the autonomic nervous system: the sympathetic (responsible for stress responses) and parasympathetic (responsible for relaxation). Certain breathing exercises, like alternate nostril breathing, can help balance energy in the body by stimulating both sides of the brain, helping you feel more centered and clear-headed. This is why breathwork is often used in yoga and meditation practices—to bring you back into the present moment and reduce mental chatter.
Regulating Emotional and Physical Health
Beyond the immediate sense of calm, breathwork has been shown to help with various mental health conditions like anxiety and depression. Controlled breathing exercises, such as box breathing (inhale-hold-exhale-hold in equal counts), not only reduce feelings of stress but can also lower blood pressure, improve heart rate variability, and promote overall heart health. Plus, by regularly engaging in breathwork, you’re giving your body the tools it needs to regulate itself better, which can lead to a significant decrease in stress hormones over time.
Popular Breathwork Techniques
There are many different breathwork techniques, each with its own unique benefits for the body and mind. Some are great for reducing stress, while others can help balance your energy or bring you back into the present moment. Here are a few popular breathwork practices you can try:
1. Alternate Nostril Breathing (Nadi Shodhana)
This practice involves closing one nostril while inhaling through the other, then switching sides for the exhale. It’s a great way to balance both sides of the brain, calm the mind, and create a sense of equilibrium in the body. Alternate nostril breathing is especially helpful for reducing anxiety and promoting a sense of calm. It’s often used in yoga practices to center yourself before meditation.
2. Box Breathing
Box breathing is a simple, yet powerful breathing technique. It involves inhaling for four counts, holding for four, exhaling for four, and holding again for four. This method helps regulate your nervous system and is often used to combat stress or anxiety. It’s also a great way to focus your mind and slow down your thoughts when you’re feeling overwhelmed.
3. Diaphragmatic Breathing (Belly Breathing)
One of the most foundational techniques, diaphragmatic breathing involves using the diaphragm to fully engage your lungs and take deeper breaths. This practice helps activate the parasympathetic nervous system, promoting relaxation and reducing stress. Belly breathing can also be beneficial for improving heart health and managing symptoms of chronic obstructive pulmonary disease (COPD).
4. 4-7-8 Breathing
This technique is incredibly helpful for calming anxiety and promoting relaxation. To practice 4-7-8 breathing, you inhale deeply through your nose for a count of four, hold your breath for seven counts, and exhale slowly through your mouth for a count of eight. It’s a quick and effective way to reduce stress, bring down your heart rate, and shift into a more relaxed state.
5. Resonance Breathing (Coherent Breathing)
Resonance breathing, also known as coherent breathing, is a slow breathing technique that helps regulate your nervous system and improve heart rate variability. This practice involves breathing slowly at a rate of about five to six breaths per minute, which has been shown to reduce anxiety, improve focus, and promote relaxation. It’s a great option for when you’re feeling stressed or anxious and need to slow down your breathing.
Physical and Mental Health Benefits of Breathwork
Breathwork is more than just a way to calm your mind—it can have a profound impact on both your physical and mental health. By intentionally altering how we breathe, we’re able to tap into a wide range of benefits that support overall well-being.
Mental Health Benefits
Breathwork is an excellent tool for managing anxiety, depression, and chronic stress. Studies show that breathing techniques like deep breathing and diaphragmatic breathing activate the parasympathetic nervous system, which helps reduce stress hormones like cortisol and ease anxiety symptoms. This can create a sense of calm and balance, which is especially helpful for those struggling with mental health conditions.
Breathwork can also enhance self-esteem and emotional regulation. By focusing on the breath, individuals can bring themselves back to the present moment, reducing the mental chatter that often fuels anxiety and stress. Controlled breathing exercises have been shown to improve focus and concentration, which in turn can lead to better mental clarity and emotional resilience.
Physical Health Benefits
On the physical side, breathwork offers a wide range of health benefits, particularly for the heart and lungs. Techniques like slow breathing and box breathing have been shown to lower blood pressure, improve heart rate variability, and promote overall heart health.
For those with conditions like chronic obstructive pulmonary disease (COPD), breathwork can help improve lung capacity and ease symptoms. By practicing deep breathing and belly breathing, individuals can strengthen the diaphragm and increase oxygen flow, which can help reduce shortness of breath and improve overall lung function.
Breathwork has also been linked to reduced muscle tension and improved sleep. When you practice deep and slow breathing, it helps the body relax, which can relieve physical tension and promote better rest at night.
Nervous System Regulation
One of the most important benefits of breathwork is its ability to regulate the nervous system. By shifting from the sympathetic nervous system (fight-or-flight mode) to the parasympathetic nervous system (rest-and-digest mode), breathwork helps create a balanced state that supports both mental and physical health. Regular breathwork practice can help you handle stress more effectively, improve your mood, and keep your body in a healthier, more balanced state.
How to Incorporate Breathwork Into Your Life
Incorporating breathwork into your daily routine doesn’t have to be complicated, and the benefits can be felt in as little as a few minutes a day. Whether you’re looking to reduce stress, improve focus, or just feel more grounded, there are simple ways to make breathwork part of your everyday life.
Daily Practices
Start with something simple, like deep breathing or belly breathing. These techniques are easy to do anywhere and can help you manage stress in the moment. Try setting aside just 5–10 minutes each day to focus on your breath. Find a quiet space, close your eyes, and take slow, deep breaths, allowing your belly to rise as you inhale. This practice can help calm your nervous system and bring a sense of relaxation into your day.
Another easy-to-implement practice is box breathing, which can be particularly helpful when you’re feeling overwhelmed or anxious. You can do this at your desk, before a meeting, or even right before bed to help wind down.
Breathwork in Meditation and Yoga
Breathwork fits naturally into meditation or yoga practices. In fact, many yoga traditions emphasize the use of breathing techniques (called pranayama) to help deepen the practice and connect mind and body. Adding alternate nostril breathing or diaphragmatic breathing to your meditation can help enhance focus and bring you into the present moment more easily.
If you’re already practicing yoga, try incorporating breathwork into your flow. Focus on syncing your breath with your movements, making each inhale and exhale purposeful. This not only helps calm the mind but also enhances your physical practice by increasing your body awareness.
Guided Breathwork Sessions
If you’re new to breathwork or want to explore it more deeply, you might benefit from a guided breathwork session. Working with a coach or attending a breathwork class can provide structure, introduce you to new techniques, and offer a supportive environment for your practice. Some sessions may focus on specific outcomes, like reducing anxiety or improving sleep, while others may explore deeper emotional healing.
Setting an Intention
Like any self-care practice, consistency is key. To get the most out of breathwork, try setting an intention for why you’re practicing. Are you hoping to reduce stress? Improve your mental health? Boost your focus? By setting a clear intention, you’ll be more likely to stick with it and notice its impact over time.
Ready to Harness the Power of Breathwork?
Breathwork is an accessible and effective way to reduce stress, improve mental clarity, and promote emotional and physical well-being. Whether you’re looking for a simple tool to calm anxiety or hoping to deepen your connection to your body through mindful breathing, incorporating breathwork into your daily routine can make a significant difference in your life.
If you’re curious to explore breathwork in a supportive community setting, join us for our monthly community breathwork sessions. It’s a great opportunity to learn new techniques, connect with others, and experience the benefits firsthand. No matter your experience level, all are welcome!
Ready to take a deep breath and dive in? Sign up for our next session here and start your breathwork journey today!
