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Incorporating breathwork into your daily routine can be simple and effective, when our students begin their facilitator training with Breathing Space, we encourage a short daily practice and a longer breathwork at least once a week:
- Morning practice: Start with 5-10 minutes of rhythmic breathing upon waking.
- Commute breaths: Practice a gentle lung stretch during your commute (if not driving, for example at traffic lights).
- Work breaks: Take short breathing breaks between tasks. Perhaps try 4-7-8 breath whilst the kettle is boiling.
- Mealtime mindfulness: Practice breath awareness before meals, just noticing how you are feeling and how you are breathing.
- Stress response: Use quick techniques like box breathing during stressful moments.
- Exercise warm-up/cool-down: Incorporate breathwork before and after workouts.
- Bedtime ritual: Practice calming techniques before sleep, again rhythmic breathing is great.
- App reminders: Use smartphone apps to remind you to practice throughout the day.
- Pair with habits: Attach breathwork to existing habits like brushing your teeth.
- Mindful moments: Use daily activities (e.g., waiting in line) as cues for brief practice.
Start small and gradually increase. Consistency is key – even short, regular sessions can be highly beneficial. Experiment to find what works best for your lifestyle and needs. For me, I simply started with Breath Awareness at various points during the day, and developed my practice from there. I have to confess, this deteriorated during a particularly difficult time for me, and my regular longer breathworks actually kept me on track, so be aware and be kind to yourself.
Practicing breathwork during pregnancy can be beneficial, but requires caution:
First and foremost, avoid techniques involving breath retention or vigorous breathing, and get professional guidance via a prenatal yoga instructor or healthcare provider, especially if breathwork is a new practice.
Harmonic Breathing (sometimes called Heart Coherence Breathwork) is usually ok. Breathing gently in and out through the nose with an equal inhale and exhale. Inhale for a count of 4, exhale for a count of 4. This is a calming breath and can be especially useful at night if you are struggling to sleep.
Consider Breath awareness as part of a mindfulness exercise. Spend just 2 minutes gently breathing, and being aware of your body. Notice the way the breath moves your body and how that feels.
Labour and Delivery – Certain breathing techniques can be valuable during labour and delivery. During labour, this typically involves slow, deep breathing through the nose and exhaling through the mouth in a steady rhythm between contractions. During contractions and towards the end when pushing, Hee-Hee-Hoo Breathing, a panting-like breathing pattern, may be useful. The quick panting breaths help the woman avoid holding her breath and pushing too forcefully. Lamaze classes will help with determining what will work for each individual.
What’s safe can vary based on individual health and pregnancy conditions. Again, while many women find breathwork helpful during pregnancy, it’s crucial to approach it cautiously and under professional guidance. Always consult with your healthcare provider before starting any new practice during pregnancy.
While breathwork isn’t a direct weight loss method, it can support weight management efforts:
- Stress reduction: Lower stress levels can reduce stress-eating and cortisol-related weight gain. I can attest to this one directly!
- Improved sleep: Better sleep quality, often resulting from breathwork, is linked to healthier weight. And this one too!
- Mindful eating: Breathwork promotes mindfulness, which can extend to eating habits and the management of food cravings
- Emotional regulation: Better emotional control may reduce emotional eating.
- Increased body awareness: This can lead to more conscious food choices.
- Exercise enhancement and Metabolism support: Breathwork can improve exercise performance, indirectly supporting weight loss, and some breathwork practices including diaphragmatic breathing work directly with the core muscles.
- Digestive function: Some techniques may support better digestion such as Kapalbhati Pranayama.
- Hormone balance: Stress reduction through breathwork may help balance hormones related to weight.
I can personally attest to impact of stress reduction and better sleep. Combined with fasting and the removal of Ultra Processed Foods, my weight reduction programme continues. The usual caution applies thought, make sure you are fully supported and listening to your body whenever you introduce changes to your lifestyle. If necessary from an informed professional.
Breathwork can have a significant impact on blood pressure:
- Immediate effects: Low (gentle), Slow and deep (into the belly) breathing can lower blood pressure.
- Parasympathetic activation: Certain techniques activate the “rest and digest” system, promoting vasodilation.
- Stress reduction: By lowering stress levels, breathwork can help reduce stress-related hypertension.
- Heart rate regulation: Slowing the heart rate through breathing can lower blood pressure. Regular breathing patterns may help regulate cardiovascular rhythms.
- Baroreceptor sensitivity: Some practices may improve the body’s natural blood pressure regulation.
- Nitric oxide production: Deep breathing may increase nitric oxide, a vasodilator.
- Oxygen efficiency: Improved oxygenation can support overall cardiovascular health.
Consistent practice may lead to sustained blood pressure improvements. It’s important to note that breathwork should complement, not replace, treatment for hypertension. Your body is wise and will speak to you if you listen.
Consider the following breath styles to explore what works for you.
Buteyko Reduced Breathing
- Gentle breath Reduction increases CO2 tolerance
- CO2 is a natural vasodilator
- Can lead to sustained vessel dilation over time
Coherent Breathing (5-6 breaths per minute)
- Synchronizes heart rate variability
- Promotes balanced autonomic function
- Supports healthy vessel tone
Extended Exhale
- Longer exhales activate parasympathetic nervous system
- Promotes nitric oxide production
- Helps reduce blood pressure through vessel relaxation
Yes, breathwork can significantly improve focus and concentration. Techniques like box breathing or alternate nostril breathing are particularly effective for improving focus. Early in my Breathwork journey I was gifted with a Breathwork practice specifically for focus and concentration – I call it the Genius Genie, and you’ll find it in the section on Breathwork techniques. The Genius Genie aside, regular practice of Breathwork can lead to cumulative benefits, enhancing overall cognitive performance over time.
- Oxygen boost: Increased oxygen to the brain can enhance cognitive function.
- Stress reduction: Lowering stress levels helps clear mental fog.
- Mindfulness training: Focusing on breath trains attention and reduces mind-wandering.
- Autonomic nervous system regulation: Balancing the nervous system can improve mental clarity.
- Energy management: Certain techniques can increase alertness and combat fatigue.
- Reduced anxiety: Less anxiety often leads to better concentration.
- Improved brain wave patterns: Some practices may promote brain waves associated with focus.
- Mind-body connection: Enhanced body awareness can lead to better overall focus.
- Rhythmic patterns: Some breathing techniques create a rhythm that aids concentration.
- Break from digital stimuli: Breathwork provides a mental reset, especially beneficial in our tech-saturated world.
The optimal time for breathwork practice can vary depending on individual needs and schedules, as well as the type of breathwork under consideration. I am usually alert and activated after a Conscious Connected Breathwork, and so prefer to practice during the day, where a Yoga Nidra or Heart Coherence Breathwork might help with relaxation at night time. Be mindful of your body and rhythms.
Morning practice benefits:
- Energizing start to the day
- Sets a calm tone for daily activities
- May improve focus and productivity
- Can help manage morning anxiety
Evening practice benefits:
- Helps unwind and destress after a long day
- Can improve sleep quality
- Aids in transitioning from work to relaxation mode
- May help process the day’s emotions
Factors to consider:
- Personal energy levels at different times
- Work and family schedules
- Type of breathwork technique (energizing vs. calming)
- Individual health conditions
Some people benefit from both morning and evening sessions, using energizing techniques in the morning and calming ones at night. Ultimately, the best time is when you can practice consistently. Experiment with different times to find what works best for you and your lifestyle.
I would say I am a living example of how it can! When practiced consistently and alongside other supportive methods, which are dependant upon the individual. I needed rest and the space to explore previously unlooked at emotions and cPTSD trauma, so breathwork and meditation, along with a programme of self development and learning really helped.
Breathwork shows promise in helping manage symptoms of depression:
- Stress reduction: By lowering cortisol levels, breathwork can help alleviate stress-induced depressive symptoms.
- Mood regulation: Certain techniques may help balance neurotransmitters associated with mood.
- Increased oxygenation: Better oxygen flow to the brain can potentially improve mood and cognitive function.
- Mindfulness promotion: Focusing on breath can help break cycles of negative thoughts.
- Autonomic nervous system balance: This can help regulate emotional responses.
- Sleep improvement: Better sleep quality, often resulting from breathwork, can positively impact depression.
- Physical activity: Some breathwork practices involve gentle movement, which can be beneficial for depression.
- Self-empowerment: Having a tool to manage symptoms can provide a sense of control.
- Potential for neuroplasticity: Regular practice may support brain changes that could help with depression.
While research is ongoing, some studies have shown positive results. However, breathwork should not replace professional mental health treatment. It’s best used as part of a comprehensive approach to managing depression, ideally under the guidance of a mental health professional.
“Results” is an interesting concept as the idea in itself is subjective, so the timeline for seeing results from breathwork can vary depending on the individual, the results that are hoped for, and the specific practice:
- Immediate effects: Some benefits, like reduced stress or improved focus, can be felt after a single session.
- Short-term results: Consistent daily practice for 1-2 weeks can lead to noticeable improvements in stress levels and sleep quality.
- Medium-term changes: After 4-6 weeks of regular practice, many people report significant improvements in overall well-being, anxiety management, and energy levels.
- Long-term benefits: Sustained practice over several months can lead to more profound changes in stress resilience, emotional regulation, and even some physiological markers.
We are all individual, with a complex mix of body needs, soul needs, mind needs, and emotional needs all intertwined. Some individuals may notice changes more quickly than others. It’s important to approach breathwork with patience and consistency. While some benefits can be immediate, the most significant and lasting changes often come with regular, long-term practice.
Apart from radical self acceptance .. I think the question is probably better answered along these lines!
While breathwork is generally safe, some potential side effects can occur:
- Lightheadedness or dizziness: Especially with rapid breathing techniques.
- Tingling sensations: In hands, feet, or face due to changes in blood chemistry.
- Temporary anxiety: Some may experience increased anxiety, particularly during intense sessions.
- Hyperventilation: Over breathing can lead to symptoms like numbness or muscle spasms.
- Emotional release: Intense emotions may surface, which can be overwhelming for some.
- Fatigue: Some may feel tired after certain practices.
- Headaches: Particularly if practiced incorrectly or too intensively.
- Dry mouth or throat: From prolonged mouth breathing in some techniques.
- Altered perception: Some intensive practices can lead to altered states of consciousness.
- Potential exacerbation of certain conditions: e.g., people with respiratory issues should be cautious.
Most side effects are mild and temporary. They can often be avoided by starting gradually, practicing under guidance, and listening to your body. It’s important to consult a healthcare provider before starting any intensive breathwork practice, especially if you have pre-existing health conditions.