Make Your Breathwork for You

BREATHING IS ONE OF THE MOST FUNDAMENTAL aspects of life, but we don’t learn how to perform the activity. Yet we couldn’t survive without it. Since we don’t learn how to breathe, and don’t put conscious effort towards breathing, we often overlook its significant impact on our overall wellbeing. The reality is, that the way we breathe has a profound impact on our physical and emotional wellbeing.

Normal breathing is controlled by the involuntary nervous system and doesn’t require thought or conscious effort. Muscles surrounding the lungs contract and relax, allowing them to pull in, and push out air. Rather than controlling these movements ourselves, our internal systems control the rate of breath based on the body’s need for oxygen. The body uses breathing as a regulatory mechanism, and you can control your breathing to normalize an emotional state, or to charge yourself up for a sporting event.

Breathwork is the act of regulating your physical and emotional state by controlling your breath, and it’s been used for centuries by many cultures in their traditional healings.

“Controlling breath rate and depth can influence both the physiological and emotional state. It can potentially help reduce stress, lower blood pressure, improve sleep, increase energy, and improve mental clarity;”

and here are some of the common techniques:

 Diaphragmatic Breathing – Also known as belly breathing, this technique helps strengthen the diaphragm by using the lungs at a higher-than-normal capacity. You can perform diaphragmatic breathing lying down or sitting in a chair, whichever is more comfortable.

1. Lie on your back on a flat surface with your knees bent and feet planted on the floor, or sit in a chair in a comfortable and relaxed position with good posture.
2. Place one hand on your stomach just below the ribs, so you can feel your stomach rise and fall as you breathe. Place the other on your upper chest, where it should remain as motionless as possible.
3. Inhale slowly through your nose. You will feel your stomach rising to allow air into your lungs.
4. Purse your lips and exhale fully through your mouth by tightening your stomach muscles to push the air out of your lungs. You will feel your stomach get smaller as the air leaves your lungs.
5. Repeat the cycle for 10 minutes, 3-4 times a day to maximize the benefits.

Diaphragmatic breathing can help relax a person in a stressful situation, increase blood oxygenation, reduce blood pressure and heart rate, and improve lung efficiency. It is especially helpful for those with chronic conditions such as asthma and chronic obstructive pulmonary disease.

Box Breathing – Also known as square breathing, box breathing is a technique used to heighten performance and improve concentration. Perform box breathing, before, during, or after stressful situations to feel its benefits. It can be helpful to visualize a box with 4 sides of equal length, each side representing a phase of breathing.

1. Inhale through your nose for four seconds.
2. Hold your breath, with full lungs for four seconds.
3. Exhale through your mouth for four seconds.
4. Hold your breath, with empty lungs for four seconds.
5. Repeat the cycle for 5 minutes and perform as often as needed.

Box breathing is a favorite among professionals in high-stress environments such as athletes, executives, and even the Navy SEALS for its renowned ability to produce a sense of calm and focus, bring mental clarity, reduce stress, and enhance performance.

Pursed Lip Breathing – This technique is an effective way to force your airways to stay open longer, improving oxygen exchange and assisting those who experience shortness of breath. Imagine you are blowing out birthday candles, or preparing to whistle, and maintain this mouth position during the exhale phase.

1. Inhale through your nose for two seconds, it doesn’t need to be a full breath.
2. Purse, or pucker your lips as if you are going to whistle.
3. Exhale through your pursed lips for four seconds; don’t force the air out.
4. Repeat the cycle for 10 minutes, 3-4 times a day to maximize the benefits.

Pursed lip breathing is helpful for anyone looking to improve respiratory health, especially those with chronic respiratory conditions. It is one of the simplest ways to slow breathing while getting more oxygen into the lungs and is so versatile that it can be performed at rest, or during physical activity.

Alternate Nostril Breathing – Also known by its yogic name nadi shodhana, this technique is said to be an effective tool to lower heart rate and blood pressure. Try to keep your breath smooth and continuous without forcing air in or out, and use one hand to control both nostrils.

1. Close your right nostril with your thumb and inhale deeply and slowly through your left nostril.
2. Close your left nostril with your ring finger, release your right nostril, and exhale slowly through your right nostril.
3. Inhale deeply through your right nostril.
4. Close your right nostril with your thumb, release your left nostril, and exhale slowly through your left nostril.
5. Repeat the cycle for 5 minutes and perform in the mornings to get focused for the day ahead.

Alternate nostril breathing is a profound technique that is designed to harmonize left and right brain activity to reduce stress, improve respiratory function, and enhance mental clarity. Sit in a comfortable position while performing, and concentrate on the breathing cycle.

4-7-8 Breathing – This technique is an effective method to promote relaxation, fall asleep faster, reduce stress, and over time can help manage your emotional response to stressful stimuli. Before starting 4-7-8-Breathing, find a quiet place where you can sit up straight or lie comfortably on your back.

1. Position your tongue so that the tip touches the back of your upper front teeth, and maintain this tongue position throughout the breathing cycle.
2. Exhale completely, through your mouth, allowing the air to woosh around your tongue and out of your mouth.
3. Close your mouth, inhale through your nose for a count of 4.
4. Hold your breath for a count of 7.
5. Exhale completely, through your mouth for a count of 8.
6. Repeat the cycle 3-5 times and perform twice a day, or as needed.

4-7-8 Breathing is an effective way of inducing feelings of deep relaxation and can be used as a method of moderating the fight-or-flight response. Fight-or-flight is the body’s mechanism for responding to a perceived threat, and with practice, 4-7-8 breathing can support this physiological reaction.

Breathwork techniques are safe and easy to perform, but certain individuals may be at a higher risk for adverse situations such as shortness of breath or lightheadedness. People with severe respiratory conditions like Chronic Obstructive Pulmonary Disease (COPD) or asthma, those with cardiovascular issues like heart disease or hypertension, people who recently underwent surgery involving the chest or abdomen, pregnant women, or those with a history of fainting are prime candidates to use breathwork to help manage these conditions, but should consult a healthcare professional before adding breathwork to their routine.

“Imagine a world where each breath brings you closer to a healthier, more relaxed, and better-focused version of yourself.”

Incorporating these breathwork techniques into your daily activities can lead to profound changes in your physical and emotional health. Inhale deeply, exhale completely and harness the power of breathwork to enhance your ability to manage stress, exercise better control over physiological responses, and maintain your emotional equilibrium.

Ali Othman is an NSCA-certified personal trainer with over fifteen years of experience in the health and wellness industry. He is passionate about giving people the tools to live a healthier and better-informed tomorrow.