A Beginner’s Guide to Breathwork
Breathwork is more than focusing on your breathing. It's a technique that connects with the body’s capacity to calm and rejuvenate itself.
Why breathwork is important
The hustle and bustle of todays world can often lead us to unconsciously resorting to shallow breath patterns without us even being aware of it. Breathing like this restricts oxygen consumption impacting our stress levels adversely and draining our energy reserves while also hindering our ability to unwind. Adopting the practice of breathwork, involves us engaging in intentional breathing exercises that help us slow down and be aware of the rhythm of our body. Additionally, practicing breathing techniques can aid hormone regulation and ease the symptoms of unbalanced hormones which can enhance overall health.
What happens to the body when we breathe deeply?
When we inhale deeply and hold it in for a moment or two the diaphragm—a muscle shaped like a dome, below the lungs— moves downward to make room for the lungs to fill up with air. This process enables oxygen to flow into our bloodstream providing nourishment to our body’s cells and organs. Simultaneously the parasympathetic nervous system kicks, in, often known as the "rest and digest" system. It works against the stress induced "fight or flight" response associated with stress helping us achieve a sense of tranquillity, balance and focus.
The benefits of breathwork
Adding breathwork to your daily routine has the potential to enhance both your physical and mental wellbeing. Here are some key benefits:
Better sleep quality: Breathwork before bed can calm the mind, making it easier to fall asleep and stay asleep.
Improved lung capacity: Regular deep breathing can help improve lung capacity
Detoxifies the body: Deep breathing aids in removing toxins and waste products from the lungs to support the body’s detoxification process naturally.
Enhanced circulation: Deep breathing delivers more nutrients and oxygen to nourish muscles and organs.
Boosts immune system: Stress can weaken the immune system, but deep breathing can help reduce stress levels and therefore boost the immune system.
Improved mental focus: By increasing oxygen flow to the brain, breathwork can increase cognitive performance and help us feel more alert.
Getting started with breathwork
To begin practicing breathwork you don't need special equipment. You can start with a few minutes each day and slowly increase the duration as you can use to it. Here are a few tips to get you started:
Find a comfortable space: Choose somewhere that is peaceful and free from distractions where you can sit or lay down comfortably in a relaxed posture.
Practice regularly: Consistency is the key to seeing benefits, so try and make it a habit to practice everyday.
Notice your posture: Make sure your back is straight and your shoulders are relaxed as this helps your lungs expand fully.
Focus on your breath: Notice every inhale and exhale as this focus helps to calm your mind.
A simple breathwork exercise: Box breathing
Box or square breathing is a great exercise for beginners to try out as its simple to follow but still effective.
Here's a simple guide, on how to practice it:
Inhale slowly through your nose for a count of four.
Hold your breath for a count of four.
Exhale through your mouth for a count of four.
Hold your breath again for a count of four
Repeat this cycle 5-10 times.
Breathing exercises offer an effective way to improve your mental wellbeing naturally and easily accessible to everyone. By committing a moment each day to focus on your breath you can manage your stress levels better and boost your concentration while also supporting your overall health.