In this modern era filled with stress and anxiety,
breathwork helps people calm down, focus and achieve better health. There are
many reasons why breathwork is trending right now, and how it’s used to
naturally boost both mental and physical health and well-being.
Breathwork as Meditation
Breathwork has recently become quite popular, yet there
may be misconceptions about it. Often, people associate this “new trend” of
breathing exercises and breathing to heal with meditation practices. But this
is not exactly accurate. Breathwork is a field all its own. While closely
affiliated and often confused with yoga and meditation, breathwork and
breathing exercises can be done effectively without combining them with other
physical or mental exercise practices. Breathwork stands alone as a healing
modality and tool for physical and mental fitness. By regulating our breathing
through various techniques, we can improve our overall health. Breathwork
consists of breathing exercises, done with or without meditation, that will
help achieve balance with our body and mind.
We can think
of breathwork exercises as lifeblood enhancers since they increase the
capability of the body to bring in more oxygen. People won’t realize the power
of breathwork until they try it. It’s one of the most uncomplicated and natural
ways to enhance our mental, physical and spiritual health.
History Of Breathwork
Over the centuries, people have pursued mental well-
being through various meditative practices. Breathwork resurfaced from diverse
ancient cultures and religions. It’s mostly rooted in the Eastern practices of
tai chi, Buddhism or yoga, but historically it also includes qigong, Sufism,
Taoism, Hinduism, Christianity and even martial arts. Apart from the obvious
“spiritual” benefits, breathwork has gained popularity for its guaranteed
health benefits.
Western
civilization did not place much value on breathwork until the 1960s. Since
then, many techniques have been introduced and deemed effective, and breathwork
has become a “new” activity that has caught on around the world.
Health Benefits of Breathing Exercises
While breathwork is often confused with yoga, it is just
as powerful and has just as many health benefits. Many medical doctors are now
recommending breathwork as a supplement to
traditional Western medications. By simply learning some new techniques to
control our breath through alternating patterns, lengths, inhalation,
exhalation or even retention, we can reduce our stress levels and our heart
rate and relax.
Breathwork Calms and Relaxes
We can achieve a peaceful mental state by practicing
breathwork. The method allows us to intake more oxygen into our bloodstream and
breathe out toxins. Then, increased oxygenated blood flow helps calm our nerves
which helps relax our thoughts when we are stressed or anxious, and it will
also help increase our performance levels.
Breathwork Encourages Mindfulness
Mindfulness refers to paying attention to the present
without any judgment or negative thinking. It helps us gain control over our
emotions and stay stress free. Also, breathing exercises focus on present-time
breathing which works as a mindfulness practice.
Breathwork Strengthens Lungs
The lungs are a vital organ of our bodies that regulate
the entire breathing process. Breathwork helps us improve our lung capacity and
strengthen our lungs overall. So, we’ll have better oxygen intake, and this
promotes better mental and physical health.
Breathwork Improves Sleep
Too much worry and stress can deprive us of sleep, which
can have a huge negative impact on our well-being. Breathing exercises can
significantly ease our stress and anxiety, which in turn promotes better, more
restful sleep.
Some Final Tips
Manipulating our breath for mental and physical
well-being is a simple task that takes practice to master. Just as people work
with personal trainers at the gym to get a jumpstart on their physical fitness,
working with a breathing instructor can help us fast track our breathing
workouts and personalize our experience. We can also learn breathwork in online
classes or even on YouTube. Enjoy the journey.
Martha Kein is school director of The American Yoga
Academy, a world-renowned online yoga teacher training school, that has trained
and certified yoga instructors for 30 years, and where all are welcome. For
more information, call 973-731-9960 or email info@AmericanYogaAcademy.
The 4-7-8 Breathing Technique
This breathing exercise is known
specifically for promoting better sleep, calming nerves and swirling minds, and
managing reactive emotions and anxiety. The 4-7-8 Breath is used to promote
relaxation and counteract the fight-or-flight nervous response we experience
when we are stressed.
For
those experiencing racing and swirling thoughts that prevent relaxation and
sleep, 4-7-8 Breath can help. Some have even called the technique a natural
tranquilizer.
How to Practice 4-7-8 Breath
Inhale for four seconds, hold the breath for seven
seconds and exhale for eight seconds.
Prepare: Sit in a comfortable, upright position or lay
in bed.
Place our hands on our knees
with palms facing upward.
Close our eyes.
Breathe: INHALE. Breathe through the nose for four
seconds.
RETAIN. Hold the breath for
a count of seven seconds.
EXHALE. Exhale forcefully
through the nose for eight seconds.
REPEAT. Repeat steps one to
three.
Check: Steps one to three constitute one cycle of
4-7-8 Breathing.
Perform four to eight rounds
per sitting. If using this exercise to fall asleep, perform it as long as we feel
like doing it.
The best time to perform this relaxing, tranquilizing exercise is
before bed.
Medical and Health Considerations
This breathing exercise is suitable for everyone.
However, it may be more difficult for children, pregnant women and elderly
people to retain the breath for seven counts and exhale for eight counts. If
this happens, just count faster instead of changing the ratio of the breaths.
As with any
new exercise, stop it feels uncomfortable. Breathwork is an excellent way to
improve health and well-being, although it is not a substitute for medical
treatment. Consult a doctor if there’s a medical condition. Enjoy the journey.
Source: Martha Kein, school director of The
American Yoga Academy, a world-renowned online yoga teacher training school
that has trained and certified yoga instructors for 30 years, and where all are
welcome. For more information, call 973-731-9960 or email info@AmericanYogaAcademy.
