You’ve probably heard that when you’re anxious you should “take a deep breath” or if you’re about to do some public speaking that it’s helpful to slow your breathing down.
I want to invite you into the world of breathwork which offers SO much more than quick hacks for daily life (though, to be fair, those are very helpful too).
Breathwork is a resource that’s free, always available to you and which can reduce stress, help you recover from trauma, improve your sleep and support your overall well-being.
So, what is breathwork?
At its core, breathwork is a simple yet profound practice of intentional breathing. It’s more than just taking deep breaths – it’s a conscious approach that involves noticing, befriending and using your breath to regulate your nervous system and alter your emotional and physical wellbeing.
Benefits of breathwork
- Stress and anxiety reduction – Your breath is a direct route into your nervous system. Shallow, rapid breathing often signals anxiety, while slow, deep belly breaths can activate your body’s natural relaxation response. Through breathwork, you can literally rewire your stress reactions, developing greater resilience and emotional regulation. So whilst anxiety certainly shows up in our thoughts, it’s also about what is going on in our bodies and we can harness our body’s own mechanisms eg. the breath, to help it.
- Trauma healing and nervous system regulation – For those impacted by trauma, breathwork can be a gentle yet powerful healing tool. It acts as a bridge between mind and body, helping you gently reconnect with bodily sensations and building a sense of safety. By mindfully working with the breath, you can deactivate the (fight and flight) sympathetic nervous system, learning how to self-soothe and feel safe.
- Improved sleep and rest – Like so many people, you may struggle with disturbed sleep, restlessness or insomnia. Breathwork practices can support deeper, more nourishing sleep and for anyone who feels in a constant state of underlying stress, breathwork techniques can help you move into a more peaceful state of being.
- Physical health benefits – Breathwork isn’t just about mental and emotional wellness. It offers tangible physical benefits by strengthening lung capacity and respiratory muscles, it improves digestion by activating the (rest and digest) parasympathetic nervous system and lowers levels of the stress hormone, cortisol, which is a contributor to gut inflammation conditions such as IBS. Additionally it can help with the management of chronic pain through endorphin release and increased oxygen flow.
Getting started with your breath
Starting a breathwork practice doesn’t require special equipment or extensive training. You can begin with simple techniques:
- Practice mindful belly breathing
- Explore guided breathwork meditations (there are lots to be found online – some apps and resources below).
- Work with a trained breathwork facilitator for deeper experiences
A note of caution
While breathwork is generally safe, it’s always recommended that you check in with your doctor before embarking on breathwork practices. As breathwork practices can bring you into contact with your inner emotional world, please ensure you have the relevant support networks in place around you.
Further reading and research can be found here: https://www.thecardiologyadvisor.com/features/benefits-of-slow-breathing/
https://www.nature.com/articles/s41598-022-27247-y
Useful resources
For compassion focused breathwork practices: https://www.compassionatemind.co.uk/resource/resources
Headspace has a wide variety of breath meditations
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