Beginner’s Guide to Breathwork and Its Benefits
Last updated on January 30th, 2024 at 03:54 pm
Deep breathing changes the chemistry of the body by bringing oxygen into the tissue.
– Wim Hof
What is Breathwork?
Breathwork refers to breathing practices in which you exercise control over your breathing in a way that impacts your mental, emotional and physical well-being. While practicing breathwork, you consciously change your breathing pattern and breathe in a systematic way, whereby you achieve deep relaxation and infuse yourself with energy.
21 Benefits of Breathwork Meditation
A daily practice of breathing exercises helps in the removal of accumulated, stale air from the lungs, and increases your oxygen levels.
Deep breathing increases the flow of oxygen to the brain, and its daily practice has been found to improve brain function and efficiency.
Slow breathing techniques help you achieve better emotional control and mental well-being.
Practicing breathwork daily can help boost your immunity.
The practice of consciously and mindfully changing your breathing patterns to attain a state of relaxation, is known as breathwork meditation. Practicing it daily helps with stress relief, improves sleep quality and boosts your mood. It also helps with symptoms of asthma and COPD. 4-7-8 breathing, box breathing and alternate nostril breathing (nadi shuddhi) are some of the breathwork meditation exercises.
Breathwork meditation is known to promote creativity and improve alertness, memory and focus.
A technique known as 4-7-8 breathing in which you inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds has benefits like relieving anxiety, promoting better sleep, reducing anger and managing cravings.
Alternate nostril breathing, also known as Nadi Shuddhi a commonly practiced breathwork technique, is known to improve your lung function.
Breathwork techniques like box breathing and alternate nostril breathing improve the quality of your sleep.
Breathing exercises like diaphragmatic breathing (Dirgha Pranayama) and humming bee breath (Bhramari) lower blood pressure and improve cardiovascular function.
Humming bee breath (Bhramari) is effective against throat problems, migraine and headaches.
Bhramari can also help in enhancing your confidence.
A technique known as paused breathing can alleviate vocal cord dysfunction. In this exercise, you have to inhale through the nose, then stick your tongue out so as to open the airway at the vocal cords, and slowly exhale with your tongue out, while saying ‘ha, ha, ha’ without using your voice.
Belly breathing is another breathwork technique that can help reduce vocal cord dysfunction. In this exercise, you have to inhale with your hand on the belly, such that your hand is pushed outward by the belly. While exhaling, you have to place the tip of your tongue where the teeth touch the roof of your mouth, such that a hissing sound is created when you breathe out.
Breathing exercises reduce the build-up of lactic acid in the muscle tissue.
They help in maintaining a balance of oxygen and carbon dioxide levels in the blood.
They help reduce anxiety and stress levels, remove negative thoughts and increase a feeling of joy.
Breathwork practice is of great help in reducing anger and agitation and achieving a state of calm.
Holotropic breathwork includes patterns of controlled and speeded breathing, and this technique is known to promote healing and aid personal growth.
In rebirthing breathwork, breathing exercises are used as a healing practice and to help release blocked emotions. This technique has to be practiced under a trained facilitator.
Clarity breathwork is similar to rebirthing breathwork and aids healing through the release of blocked emotions. This breathing exercise can help you focus better, increase your concentration levels and help you feel calm.
Breathwork has a direct effect on your nervous system. Deep breathing improves your heart rate variability (HRV), meaning your body can better adapt to changes. It activates your parasympathetic nervous system, which in turn lets you slow down, lowers your heart rate, directs more oxygen towards the brain, and helps you think with greater clarity. On a spiritual level, practicing breathwork helps you reach beyond your mind and body and increases the awareness of your inner self.
Mystic Takeaway!
All in all, breathwork is beneficial for your mind, body and spirit, and with years of practice, you may be able to completely transform yourself and perhaps experience a spiritual awakening. Happy breathing (mindfully)!