The Art and Science of Breathwork

Written By: Vivian Benjamin

Breathing techniques or breathwork is not something new but has been among humans since the 1970s. Breathwork is the voluntary change of rate, pattern and depth of respiration, which affects the cardiac and cortical activity (of the brain).



It is practised for general health and spiritual awareness. Presently, breathwork has gained popularity and is used in medical, psychological and spiritual healing. Moreover, breathing techniques are being utilized in athletic training, mental coaching and emotional therapies. Apart from that, breath training is vital in maintaining self-improvement.




10 Health Benefits of Breathwork
Studies have proven that breathing techniques promote numerous health benefits. Let’s explore what are the holistic advantages of breathing.

1. Reduce stress and anxiety
Breathwork can cancel the fight-or-flight response during a stressful situation thus; reducing stress and anxiety level.



2. Boost immune function
Systemic inflammation can happen as a result of shallow breathing due to a stressful situation hence; harming your immune function. In addition to that, abnormal breathing can send unfiltered air (air that contains foreign substances such as bacteria, viruses and dust) to the lungs, which makes an individual ill. Therefore, breathwork can improve immune function.



3. Support blood circulation
During inspiration the air that goes into your lungs is sent to the blood circulation to help give oxygen to cells thus; maintaining the healthy function of tissues. Similarly, breathing techniques activate the parasympathetic nervous system that aids in reducing your heart rate subsequently; improving blood circulation and blood pressure.



4. Pain management
Deep breathing exercise has been evidenced to reduce pain as they can bring positive changes to mood.



5. Promote lung health
Breathwork promotes lung health because it helps with gas exchange efficiently.



6. Flushes out toxin
Breathing exercise helps to improve blood circulation consequently; results in good hepatic function. As a result, it aids in liver health and flushing out toxins from the body.



7. Improve mood
When you are experiencing negative thoughts and feelings, breathing exercises can help improve your mood by grounding you to be in the present.



8. Aid in sleep management
Several studies have concurred that breathing techniques help people suffering from insomnia. Breathing exercises can relax the mind and regulate energy levels, therefore; promoting good sleep.



9. Promote digestion
Breathwork supports blood circulation, which is important in food digestion, metabolism and absorption. On account of that, breathing exercises encourage good digestion.


 
10. Improve focus and boost creativity
Breathing exercises can help deliver oxygen to the brain hence; increasing brain function. A healthy brain encourages attention span and promotes creativity.





10 Types of Breathwork
Diaphragmatic Breathing
Diaphragmatic breathing is a breathing exercise that involves the stomach, abdomen and diaphragm. It is also known as abdominal or belly breathing.

Method:
1. Sit or lie down on a flat surface.

2. Place one hand on your chest and the other on your stomach.

3. Breathe in slowly through your nose and feel your stomach expanding.

4. Breathe out slowly through your lips and feel your stomach contracting.

5. Repeat the steps several times.



Alternate Nostril Breathing
Alternate nostril breathing is performed to control your breath so you can relax.

Method:
1. Sit down in a comfortable position.

2. After exhaling, gently place your right thumb to close your right nostril.

3. Inhale through your left nostril and then close your left nostril with your left thumb.

4. Remove your right thumb and exhale through your right nostril.

5. Inhale through the right nostril and close it.

6. Release your left thumb to open the left nostril and exhale.

7. You have completed 1 cycle.

8. You can repeat several times as you prefer but make sure to complete 1 cycle.
 


Pursed Lip Breathing
Pursed lip breathing helps to slow down your breathing when you tend to breathe at a quicker pace.

Method:
1. Sit or lie down.

2. Breathe in through the nose for 2 counts.

3. Purse your lip and breathe out slowly for a count of 4.

4. Repeat several times.



Lion’s Breath
Lion’s breathing aid in relieving tension in the chest and face.

Method:
1. Sit in a comfortable position.

2. Place your palm against your knees and spread out your fingers.

3. Inhale deeply through your nose.

4. At the same time, open your mouth and stick out your tongue towards the chin.

5. Contract the muscle at the front of your throat as you exhale through your mouth by making a long “haaa” sound.

6. Turn your gaze to look at the tip of your nose or the space between your eyebrows.
 


Equal Breathing
Equal breathing tends to focus on inhaling and exhaling at the same length. This breathwork encourages balance and equanimity.

Method:
1. Sit down.

2. Inhale and exhale through the nose.

3. Count every time you inhale and exhale to ensure it is the same in length.

4. You can pause after each inhale and exhale.

5. Continue for as long as you prefer.



Resonant Breathing
Resonant breathing is also known as coherent breathwork.

Method:
1. Breathe in for a count of 5.

2. Breathe out for a count of 5.

3. Repeat for as long as you prefer.
 


Breath Focus Breathing
Breath focus breathing technique focuses on words, phrases or imagery. These words, phrases or imagery should be something that makes you feel happy, smile and neutral.

Method:
1. Sit or lie down in a comfortable position.

2. Notice how you breathe and try not to change it consciously.

3. Alternate between normal breathing and deep breathing a few times. Notice any differences and how
    your abdomen expands.

4. Take a few shallow breaths and compare this to deep breathing.

5. Perform deep breathing exercises for a few minutes.

6. Place a hand below the belly button and relax your stomach. Notice how it rises as you continue breathing in
    and out.

7. Let out a loud sigh with each exhale.

8. As you continue breathing deeply, focus on the imagery, word or phrases you choose.

9. Imagine bringing calmness and peace into you as you inhale. Similarly, when you breathe out imagine
    the negativity inside you washes away.

10. You have now completed the exercise.
  


Humming Bee Breath
The humming bee breathwork soothes your forehead. It can help in reducing tension and anger.

Method:
1. Sit down.

2. Close your eyes and relax.

3. Place a finger on the tragus cartilage that partially covers the ear canal.

4. Breathe in and gently press the cartilage as you breathe out.

5. Keep your mouth closed and make a loud humming sound.

6. Perform as many times as you prefer.



Ujjayi Breath
Ujjayi breathing exercise can be done to remove distractive thoughts before meditating.

Method:
1. Sit down.

2. As you inhale and exhale through the nose keep your mouth closed.

3. Constrict your throat almost like you are snoring. Try to control your breath with your diaphragm.

4. Make sure you breathe in and out in equal length.

5. Perform as many times as you feel comfortable.
 


Sitali Breath
Sitali breathwork aids in lowering the body temperature.

Method:
1. Sit down.

2. Stick out your tongue and curl it to bring the outer edges together. Alternatively, you can pursue your lips.

3. Breathe in through your mouth and breathe out through the nose.

4. Perform for at least 5 minutes. 







All in All
Breathwork is the awareness to control one’s breathing to experience a self-healing or altered state of mind. Studies have demonstrated various health advantages linked to breathing exercises. There are many different breathing techniques practised around the world, but I have selected 10 that you could practice easily on your own.



Share in the comment section below how you feel about these techniques. Alternatively, if you know more strategies you could always share in here as other people reading this article could benefit from your insights.










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References
1.  Babatunde A, Gina C.M & Eric T.B (2020); A Practitioner's Guide to Breathwork in Clinical Mental Health Counseling; Journal
   of Mental Health Counselling; 42(1): 78-94.2. 
2. Balban MY et al (2023); Brief structured respiration practices enhance mood and reduce physiological arousal;
   Cell Reports Medicine; 4(1):100895. 
​3.  Silvia J et al (2023); The role of non-ordinary states of consciousness occasioned by mind-body practices in
     mental health illness; Journal of Affective Disorders; 335: 166-176.