The Power of Breath
Breath. It is one of the most simple, yet powerful tools we have at our disposal. Breathing is essential, yet we often barely notice the approximately 20,000 breaths we take per day. However, when we decide to control that breath, it can be a powerful technique in order to alter both our physical and mental states. Breathing can shape our brains, and therefore our moods, emotions, and thoughts.
There are countless different ways to practice breathwork and depending on the type of breath, there can be a number of different benefits and effects. In general, research has shown that breathwork can reduce stress, release stored emotions, increase concentration, reduce blood pressure, improve mood, strengthen respiratory function, increase energy, and improve sleep. A recent paper from Stanford Medicine & Huberman Lab even found that breathwork out performed meditation and mindfulness when it came to improving mood and lowering stress (which is not an excuse to never meditate - it has plenty of other benefits!)
Below are a few of my favorite breathwork practices - pick out your favorite or try experimenting with them all!
5 - 5 - 5 Breathing
How to do it: Breathe in for five seconds, hold for five seconds, breathe out for five seconds (all through the nose)
This is probably my go-to breathing technique and the one I use most often for myself and with other people. I especially love to do it right when I wake up before I journal or before I fall asleep. It is a great breathing rhythm to use while meditating as well, I often practice it for 10-15 minutes.
Physiological Sighing
How to do it: inhale twice through the nose, exhale fully through the mouth
This type of breathing has been shown in research to be the most effective type of practice for improving mood. Physiological sighing can be used to quickly reduce stress and anxiety - just repeating a couple times will move the body from its fight or flight response and promote a sense of calm. Keep this one in your toolbox!
Alternate Nostril Breathing
How to do it: use right thumb to close right nostril, Inhale through left nostril and then close left nostril with your fingers and exhale through right nostril, inhale through right nostril and then close right nostril and exhale through left nostril
Alternate nostril breathing is a popular yogic breathing practice. It can help to promote a feeling of balance, bring the mind to the present, and improve the respiratory system. This is one that I don’t practice often as I would like, but enjoy immensely everytime I do.
4 - 7 - 8 Breathing
How to do it: inhale through the nose for a count of four, hold for a count of seven, exhale through the mouth for a count of eight
This is a particularly great breathing pattern for anxiety, anytime our exhale is longer than our inhale it triggers a relaxation response in our bodies. Try this breathwork practice when you want to feel a deep sense of relaxation and calm - some people even use it to help them fall asleep.
Diaphragmatic Breathing
How to do it: inhale slowly and deeply through the nose feeling your abdomen filling, exhale slowly and completely through the mouth
Diaphragmatic breathing or belly breathing is a simple breathing technique that you can do anywhere and use anytime to immediately and instantly feel more relaxed. I like to do this technique when I am out walking or during the middle of a work day - just a few quick rounds allow me to feel more centered and present.
Note: while the different breathing exercises listed here are not overly aggressive, always listen to your body and what it needs. The typical breath pattern that I use when I conduct breathwork sessions is a more aggressive style that I do not recommend practicing for the first time on your own. Reach out if you want to learn more and try it - I promise it is not as scary as it sounds!
