What's Breathwork?

"Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor." - Thich Nhat Hanh, Buddhist monk, spiritual leader, author (deceased)

We don't think about breathing. We just do it.

But conscious or controlled breathing, aka breathwork, can help us with things like calming down, getting still and relieving anxiety. So thinking about breathing is a good thing.

When we start to pay a little closer attention to our breathing, we notice how it shallows when we're afraid, for example, or deepens and steadies when we're relaxed. That's one of the functions of breathwork. It can refer to the noticing of our breath, as well as the exercises we may do to control it.

There are some books out there about breathwork if you want to dive deeper into this topic, but my aim here is to give you a brief overview of breathwork's benefits and how to do it.

Benefits

There aren't a ton of studies around breathwork, but the ones that have been done show promise. Here are some of the demonstrated benefits of breathwork:

• Increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion (Frontiers in Human Neuroscience)

• Decreased subjective anxiety and physiological stress after deep and slow breathing (Scientific Reports)

• Improved cognitive performance and reduced negative subjective and physiological consequences of stress in healthy adults (Frontiers in Psychology)

Exercises

There are some specific modalities of breathwork, as well as countless exercises for doing it. I'll focus on just a few breathing techniques for beginners. Remember to focus just on your breath as you do these exercises.*

4-7-8

4-7-8 is all about calming yourself down. Also known as the Relaxing Breath, this method was developed by Dr. Andrew Weil. I personally use this one a lot, you can follow along as Dr. Weil guides you in this video.

First empty your lungs. Then inhale through your nose for four seconds, then hold your breath for seven seconds, then exhale (through your nose or your mouth) for eight seconds. Do a few rounds. Usually, I'll do anywhere from four to six until I start to feel my body relax a bit. 

4-4-4-4

Also known as Box or Square Breathing, this method was designed by Navy SEALs to help with boosting your energy. Use it when you need to feel more awake or focused.

Release all of the air in your lungs. Then hold your breath for four seconds, then breathe for four seconds, then hold your breath again for four seconds, then exhale again for four seconds. Breathe through your nose for the entire exercise. Try doing this for five minutes.

Three-Part Breath 

Three-Part Breath is for grounding yourself. The three-part refers to your stomach, diaphragm and chest, versus a breath count. Those are the areas you want to be able to fill and empty with your breathing. During this exercise, you can visualize your breath moving in and out of your body.

Breathe deeply in, filling your lungs with air. Then exhale, releasing the air completely. Do this a few times. 

More Resources

To learn or practice more breathwork, there are plenty of resources. Look for an IRL workshop or retreat, or try an online session. A breathwork practitioner (me!) can provide you with private lessons.

There's also a ton of apps you can try out, like Breathwrk, Othership, and Breethe. Many mindfulness and meditation apps, like Insight Timer (my personal fave), Headspace and Calm also include components of breathwork.

Just breathe, friend.