Stress Relief 101: A Beginner’s Guide to 5 Breathwork Techniques
Last updated on January 28th, 2024 at 02:42 pm
Breathwork can be defined as a breathing practice in which you exercise conscious control over your breathing, and it is said to have a positive effect on your physical and mental well-being. The concept of breathwork means removing stress and toxins from the body when breathing out and nourishing yourself when breathing in.
Deep breathing is meditative and it is known to have a calming effect on the body. Alkalizing the blood pH, reducing inflammation in the body and lifting the mood are some of the other potential benefits of breathwork. Here we will look at 5 breathwork techniques for beginners. A daily practice of some or all of these breathing techniques has some amazing advantages for your overall health and can help you achieve peace of mind.
Beginners’ Breathwork Techniques
1. Nadi Shuddhi by Isha Yoga (Sadhguru)
Nadi Shuddhi (Alternate Nostril Breathing) is a quick 5-minute guided yoga routine designed to cultivate positive energy. This practice focuses on balancing your energy pathways, known as nadis, promoting a calm mind and enhancing your ability to act with effectiveness. Perfect for beginners, this practice is versatile and can be done anywhere – at home, in the office, or even in the park.
Watch this video to learn the 5-minute yoga practice for peace.
Potential Benefits
- Balances energy pathways (nadis) for enhanced well-being.
- Calms and prepares the mind for a meditative state.
- Daily practice promotes consistent mental calmness and happiness.
- Releases accumulated tension and fatigue.
Another simple way to experience the 5-minute peace practice and a range of powerful breathwork techniques is by accessing them for free on the Sadhguru App.
2. Box Breathing (Sama Vritti Pranayama)
Box breathing is performed in 4 steps that include breathing in, holding the breath, breathing out, and holding the breath. Each step should span around 4 seconds. This breathing technique resets the breathing to its usual rate, and is highly relaxing.
Potential Benefits
- It helps you overcome panic and stress.
- It can give you a sound sleep.
- It can help you refocus during stressful times and enable you to stay calm.
- It reduces the stress hormone cortisol and lowers blood pressure.
3. Humming Bee Breath (Bhramari)
In this breathwork technique, you have to close your eyes and place your index fingers on your ears, then take a deep breath and as you exhale, create a humming sound while keeping your cartilage pressed.
Potential Benefits
- It helps remove anxiety and helps you feel calm.
- It helps reduce agitation and anger.
- It can help against migraine, headache and throat problems.
- It improves memory and concentration.
- It can help you build more confidence.
- It lowers blood pressure.
4. Diaphragmatic Breathing (Dirgha Pranayama)
This breathing technique is best performed while lying down with one hand gently placed on your chest and the other hand placed below your rib cage (so that you can feel your diaphragm).
As the first step you have to breathe in slowly through your nose. Here your stomach should move out (such that the hand placed there rises) and the hand on your chest should remain still.
Then you have to tighten your stomach muscles so that your stomach moves in (so that the hand placed there goes down) and the hand on the chest remains still. You should exhale through pursed lips.
Potential Benefits
- This breathing technique lowers your heart rate and blood pressure.
- It increases oxygen levels in the blood.
- It helps you relax.
- It improves muscle function.
- It aids the body to remove gas waste from the lungs.
5. Pursed Lip Breathing (Nirvana Pranayama)
In this technique, you have to breathe in with your nose with your mouth closed. Here you should sense your stomach getting larger as you inhale. As the next step, you should purse (or pucker) your lips as if to whistle, and then slowly breathe out through the pursed lips. The breathing in should span about 2 seconds while breathing out should span about 4 or more seconds.
Potential Benefits
- It increases the effectiveness of each breath and improves your breathing pattern.
- It keeps your airways open for a longer time and helps release the air trapped in your lungs.
- It helps you gain better control on your breath.
- It helps you calm down.
- It helps you get relief from shortness of breath.
This was an overview of the 5 breathwork techniques for beginners. A daily practice of these breathing exercises can definitely reduce your stress levels and enhance your sense of overall well-being. However, they should not be used as a treatment for any ailment and if you have any underlying health condition, it is best to consult your doctor before practicing them.