Breathwork and Ten Techniques

Breathwork refers to a range of practices that involve conscious control of breathing for the purpose of improving physical, mental, and emotional well-being. Breathwork techniques can vary widely, from simple exercises that focus on deep, slow breathing, to more complex techniques that involve holding the breath, manipulating the rhythm of breathing, or combining breathing with movement or meditation.

Importance of breathwork for mental and physical health: 

Breathwork has been shown to have a range of benefits for mental and physical health. It can help reduce stress, anxiety, and depression, improve focus and concentration, boost immune function, lower blood pressure, and even alleviate chronic pain.

Types of Breathwork and Their Benefits

Are you looking for ways to improve your mental and physical health, boost your energy levels, and feel more centred and grounded? Look no further than the power of breathwork!

Breath work involves consciously controlling your breath in specific ways to help regulate your body and mind. There are countless different breathwork techniques out there, each with its own unique benefits and effects. Here are ten of our favourites:

Box breathing:

Sit comfortably with your back straight and your feet flat on the floor.

Inhale through your nose for a count of four, imagining you’re drawing up the first side of a square or rectangle.

Hold your breath for a count of four, imagining you’re drawing the second side of the square.

Exhale through your nose for a count of four, imagining you’re drawing the third side of the square.

Hold your breath for a count of four, imagining you’re completing the square.

Benefits: Box breathing can help reduce anxiety and promote relaxation by slowing down your heart rate and calming your mind. It’s a great technique to use when you’re feeling stressed or overwhelmed.

The Wim Hof method:

Sit or lie down comfortably with your eyes closed.

Take 30-40 deep, rapid breaths in succession, inhaling deeply through your nose and exhaling fully through your mouth.

After the last exhale, hold your breath for as long as you can without straining.

When you need to breathe, inhale deeply and hold for 10-15 seconds before exhaling.

Repeat the cycle 2-3 times.

Benefits: The Wim Hof method can help increase energy levels, reduce inflammation, and boost immune function. It’s also been shown to improve mood and reduce symptoms of depression.

Kapalbhati pranayama breathwork:

Sit comfortably with your back straight and your hands resting on your knees.

Take a deep breath in, then forcefully exhale through your nose, contracting your abdominal muscles and pushing out all the air from your lungs.

Allow your inhale to happen passively, without actively pulling in the air.

Repeat the cycle for 1-3 minutes.

Benefits: Kapalbhati pranayama can help stimulate digestion, improve lung function, and increase energy levels. It’s also believed to help purify the body by releasing toxins.

Bhramari pranayama:

Sit comfortably with your back straight and your eyes closed.

Take a deep breath in, then exhale through your nose while making a humming sound, like a bee.

Repeat the cycle for 1-3 minutes.

Benefits: Bhramari pranayama can help reduce stress and anxiety by slowing down the heart rate and calming the mind. The humming sound also creates a vibration in the sinuses and nasal passages, which can be soothing.

Nadi shodhana pranayama:

Sit comfortably with your back straight and your left hand resting on your left knee.

Bring your right hand up to your nose and use your thumb to close your right nostril.

Inhale deeply through your left nostril, then use your ring finger to close your left nostril.

Release your thumb and exhale through your right nostril.

Inhale through your right nostril, then use your thumb to close it.

Release your ring finger and exhale through your left nostril.

Repeat the cycle for 1-3 minutes, alternating which nostril you inhale through.

Benefits: Nadi shodhana pranayama can help balance energy flow in the body and promote relaxation. It’s a great technique to use when you’re feeling stressed or anxious.

The 4-7-8 breath:

Sit comfortably with your back straight and your feet flat on the floor.

Inhale through your nose for a count of four.

Hold your breath for a count of seven.

Exhale through your mouth for a count of eight, making a whooshing sound.

Repeat the cycle three more times for a total of four breaths.

Benefits: The 4-7-8 breath can help calm the mind and reduce anxiety. It’s also been shown to help with sleep, as it can help slow down the heart rate and relax the body.

Lion’s breath:

Sit comfortably with your back straight and your hands resting on your knees.

Take a deep breath through your nose.

As you exhale through your mouth, stick out your tongue as far as you can and make a loud “ha” sound.

Repeat the cycle for 1-3 minutes.

Benefits: Lion’s breath can help release tension in the face and jaw and can be energizing. It’s also a great technique to use when you’re feeling stuck or frustrated, as it can help you release pent-up emotions.

The humming bee breath:

Sit comfortably with your back straight and your eyes closed.

Take a deep breath through your nose.

As you exhale through your nose, make a humming sound like a bee.

Repeat the cycle for 1-3 minutes.

Benefits: The humming bee breath can help calm the mind and reduce anxiety. It’s also believed to stimulate the pineal gland, which can help with relaxation and sleep.

Sitali pranayama breathwork:

Sit comfortably with your back straight and your hands resting on your knees.

Curl your tongue and stick it out of your mouth slightly.

Inhale deeply through your mouth, feeling the coolness of the air as it passes over your tongue.

Hold your breath for a moment, then exhale through your nose.

Repeat the cycle for 1-3 minutes.

Benefits: Sitali pranayama can help cool the body and reduce stress. It’s also believed to help with digestion and improve respiratory function.

Sheetali pranayama:

Sit comfortably with your back straight and your hands resting on your knees.

Roll your tongue into a tube shape and stick it out of your mouth slightly.

Inhale deeply through your mouth, feeling the coolness of the air as it passes over your tongue.

Hold your breath for a moment, then exhale through your nose.

Repeat the cycle for 1-3 minutes.

Benefits: Sheetali pranayama can help cool the body and reduce stress. It’s also believed to help with digestion and improve respiratory function.

Conclusion

Incorporating different types of breathwork into your daily routine can have numerous benefits for both your physical and mental health. Whether you’re looking to reduce stress, increase energy, or improve your overall well-being, there’s a breathwork technique that can help. Try experimenting with different techniques to see which ones work best for you, and don’t be afraid to mix and match to create your own personalized breathwork routine. Remember to always listen to your body and stop any techniques that feel uncomfortable or cause pain. With practice and consistency, you can harness the power of your breath to improve your life in countless ways.