Are you riddled with anxiety? Do you struggle to come down off the ceiling? I hear you.
Osho said that "The rising and falling of your breath: That is the way of looking within."
There are many things that you can do to slow down your nervous system. One of the major techniques is breathwork. But what is it and how do you start? This may well be the key to inner peace that you have been looking for, and is certainly a great addition to your armoury...
What is breathwork?
Breathwork is a simple yet powerful practice that plays a fundamental role in mindfulness techniques. It involves the conscious control and regulation of breathing patterns to enhance mental, emotional, spiritual, physical, and energetic wellbeing. By focusing on the breath, individuals can cultivate a sense of presence, calmness, and inner peace.
The roots of breathwork can be traced back to ancient cultures and traditions across the world. Practices such as pranayama in yoga, qigong in Chinese medicine, and various forms of meditation have long recognised the significance of breath in achieving balance and harmony within the body and mind. These ancient practices have laid the foundation for the modern understanding and application of breathwork in meditation, mindfulness and holistic wellness. Breathwork practice increases your levels of energy, dissolving stress and tension, whilst boosting mental clarity, flow states, and intuition.
The 40 second test: Breathe in deeply, then breathe out deeply then hold your breath. If you can't last more than 20 seconds without feeling a deep need to breathe then breathwork will make a huge difference to you. You can do this test by clicking here (The BOLT score (Body Oxygen Level Test) is a subjective measure of breathlessness. It gives feedback on functional breathing and exercise tolerance.)
If you experience any symptoms like tingling, buzzing, and vibration, then breathwork is best performed in small doses in safe spaces in a safe position.
The science behind breathwork
Breathwork exerts a profound influence on the nervous system, specifically targeting the parasympathetic nervous system. When individuals engage in intentional breathing techniques, such as deep diaphragmatic breathing or alternate nostril breathing, they stimulate the parasympathetic nervous system, which is responsible for the body’s rest-and-digest response. This activation leads to a reduction in stress hormones, a decrease in heart rate, and an overall sense of relaxation and calm, calming our 4F survival response (fight, flight, freeze, and fawn.)
Breathwork is amazing for vagal tone. Breathwork makes you feel safe. The vagus nerve has been described as the 'God nerve' as it regulates your nervous system.
Recent scientific research has shed light on the numerous physiological and psychological benefits of breathwork. Studies have shown that regular practice of breathwork can improve respiratory function, enhance our immune response, and reduce inflammation in the body. Furthermore, breathwork has been linked to improved mental clarity and performance, decreased anxiety levels, and better emotional regulation. These findings highlight the holistic impact of breathwork on both the body and mind, emphasising its role as a valuable tool for overall wellbeing and stress management.
Different types of breathwork techniques
1. Box breathing: Box breathing, also known as square breathing, is a simple yet effective technique that involves inhaling, holding the breath, exhaling, and holding the breath again in equal counts (start with 4 second counts and work upwards as you become more experienced and your lung capacity improves). This is a great place to start. The method is so simple and drops you into deep presence immediately. You can combine it with a walk in nature for maximal effect. This method is renowned for its ability to calm the nervous system, reduce anxiety, and enhance concentration. By engaging in box breathing, you can regulate your stress response, promote mental clarity, and achieve a state of heightened awareness and relaxation.
2. 4–7–8 Breathing: The 4–7–8 breathing technique, popularised by Dr. Andrew Weil, involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds in a continuous cycle. This method is renowned for its effectiveness in promoting relaxation and aiding in sleep improvement. By practicing 4–7–8 breathing before bedtime, individuals can calm the mind, reduce racing thoughts, and facilitate a more restful and rejuvenating sleep experience. The longer exhale in this technique controls the vagal tone more effectively over box breathing.
3. Pranayama (yogic breathing): Pranayama, a foundational aspect of yoga practice, encompasses a variety of breathing techniques aimed at regulating the breath to enhance physical and mental wellbeing. By incorporating specific patterns of inhalation, retention, and exhalation, pranayama helps individuals improve lung capacity, increase oxygen flow to the brain, and promote relaxation and focus. Regular practice of pranayama can reduce stress, boost energy levels, and cultivate a sense of inner peace and balance. Here is a great example of guided pranayama breathing on Insight Timer, and there are many others under the category of breathwork:
4. Alternate nostril breathing: Alternate nostril breathing, also known as Nadi Shodhana in yoga, is a breathing technique that involves alternating the inhalation and exhalation between the left and right nostrils. This practice is believed to promote overall wellbeing. By engaging in alternate nostril breathing, individuals can experience a sense of mental clarity, emotional balance, and physical harmony. One of my yoga instructors is a big fan of this method.
Integrating breathwork into mindfulness practice
1. Practical tips for beginners: For beginners looking to integrate breathwork into their daily mindfulness routines, starting with simple techniques such as deep breathing exercises or guided meditations on Insight Timer can be beneficial. Setting aside dedicated time each day for breathwork practice, whether in the morning, on your daily walk in nature, or before bedtime, can help establish a consistent routine. It’s essential to focus on the breath, observe any thoughts or distractions without judgment, and gradually increase the duration and complexity of breathwork exercises as proficiency grows.
2. Creating a conducive environment: Creating a conducive environment for breathwork and mindfulness involves finding a quiet and comfortable space free from distractions. Setting up a designated area with cushions, blankets, or candles can enhance the ambiance and promote relaxation. Dimming the lights, playing soft music, or incorporating essential oils can further elevate the sensory experience and facilitate a deeper sense of peace and focus during practice.
3. Importance of consistency and patience: Consistency and patience are key factors in experiencing the full benefits of breathwork and mindfulness practice. Building a regular routine and committing to daily practice can help cultivate a deeper connection with the breath and enhance self-awareness over time. It’s important to approach breathwork with an open mind, allowing for gradual progress and acknowledging that each individual’s journey towards mindfulness is unique. By embracing consistency and patience, individuals can unlock the transformative power of breathwork in promoting overall wellbeing and inner peace.
Breathwork for emotional regulation and mental health
Breathwork serves as a powerful tool for managing emotions and nurturing mental health by harnessing the powerful connection between the breath, body, and mind. Through intentional breathing techniques, individuals can regulate their emotional responses, reduce symptoms of anxiety and depression, and cultivate a sense of inner balance and resilience.
The rhythmic and focused nature of breathwork helps individuals ground themselves in the present moment, allowing them to observe their thoughts and emotions without judgment. By consciously altering their breathing patterns, individuals can activate the body’s relaxation response, leading to a decrease in stress hormones and an increase in feelings of calmness and clarity.
Overcoming common challenges in breathwork practice
Engaging in breathwork practice can be a transformative journey, but it is not without its challenges. Addressing common difficulties such as distraction, discomfort, and scepticism is essential to cultivating a sustainable and enriching breathwork practice.
Addressing difficulties:
1. Distraction: Distraction is a common challenge during breathwork practice, as the mind tends to wander and thoughts may intrude. To overcome distraction, practitioners can gently guide their focus back to the breath whenever distractions arise, acknowledging the thoughts without judgement and redirecting attention to the present moment.
2. Discomfort: Physical discomfort, such as stiffness or restlessness, can hinder breathwork practice. Practitioners can alleviate discomfort by adjusting their posture, incorporating gentle movements or stretches, and practicing self-compassion by accepting any discomfort with kindness and patience. Yoga was designed to allow for prolonged poses without discomfort.
3. Scepticism: Some individuals may approach breathwork with scepticism or doubt regarding its effectiveness. To address scepticism, it can be helpful to start with simple breathing exercises, such as box breathing, explore different techniques to find what resonates best, and remain open-minded to the potential benefits of breathwork over time. You will feel the benefits straight away and this will help to dispel scepticism.
Strategies for Deepening Practice:
1. Consistent practice: Consistency is key to deepening breathwork practice. By establishing a regular routine and dedicating time each day to breathwork, practitioners can strengthen their connection to the breath, refine their techniques, and experience greater benefits over time.
2. Exploration of advanced techniques: As practitioners become more comfortable with basic breathwork exercises, they can explore advanced techniques such as breath retention, visualisation, or sound-based practices to deepen their practice and expand their awareness of the breath-body connection.
3. Mindful integration: Integrating breathwork into daily activities, such as mindful breathing during moments of stress or incorporating breathwork into yoga or meditation practices, can help individuals deepen their awareness of the breath and its transformative potential in various aspects of life.
Conclusion
Breathwork can release tension, quieten racing thoughts, and lead you to find moments of peace amidst the chaos that engulfs us daily. Breathwork can become an anchor in moments of overwhelm, empowering you to navigate challenging emotions with grace and resilience, and help with your healing and mental state, gradually easing feelings of sadness, anxiety, and hopelessness and providing a sense of stability and control over your emotions, allowing you to cultivate a more positive outlook on life and embrace moments of joy and gratitude. There can be a profound impact of breathwork on emotional regulation and mental health, highlighting its ability to empower individuals to navigate through life’s challenges with mindfulness, compassion, and resilience.
The journey through the realm of breathwork unveils a profound connection between the breath and mindfulness practice. From its roots in ancient traditions to the advanced techniques of modern practices, breathwork serves as a gateway to inner peace, emotional regulation, and holistic wellbeing. Through intentional breathing techniques, individuals can tap into the transformative power of the breath to cultivate awareness, reduce stress, and nurture a deeper connection to the present moment.
Personally, I do my breathwork during meditation, mindfulness, whilst walking in nature and during yoga.
When you are looking for a breathwork practitioner, make sure that they are trauma informed if you have had childhood trauma. Otherwise the breathwork that is delivered can be too much for the psyche.
As you navigate your path towards greater mental clarity, emotional balance, and physical wellbeing, I encourage you to embark on the exploration of breathwork as a valuable tool on your mindfulness journey. Embrace the rhythmic dance of inhalation and exhalation as a pathway to self-discovery, resilience, and inner harmony. By integrating breathwork into your daily routine and exploring its diverse techniques, you can unlock the immense potential of the breath to enrich your life and awaken a sense of vitality, peace, and presence within. Give it a try: You may well be amazed at the instant and cumulative effects and benefits. And it's totally free! Enjoy!
Here is a daily free breathwork practice that you can do with work on the inhale and soft, effortless exhales and easy breath holding with BEing in the stillness, and an inner inquiry as to what your inner guidance wants you to do right now:
Daily breathwork practice
Namaste.
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I have a Bachelor's degree in Natural Sciences from Trinity College, Cambridge; a Master's Degree in Philosophy from Trinity College, Cambridge; a PhD Doctorate in Scientific Research from University College London (UCL); a Medical Degree (MD/MBBS) from The Royal Free Hospital School of Medicine, London and have been a doctor and reconstructive trauma and cancer surgeon in London for 20 years. I have published over 50 peer reviewed scientific journal articles, have been an associate editor and frequent scientific faculty member, and am the author of several scientific books. I have been awarded my Diploma in Transformative Life Coaching in London, which has International Coaching Federation (ICF) Accreditation, as well as the UK Association for Coaching (AC), and the European Mentoring and Coaching Council (EMCC). I have been on my own transformative journey full time for four years and I am ready to be your guide to you finding out who you really are and how the world works.