deep breathing – Beyond the Breath Online Magazine

How does breathwork affect blood pressure?

31/10/2021 No Comments

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

Can breathwork help with anxiety and stress?

31/10/2021 No Comments

Yes, breathwork can be highly effective in managing anxiety and stress. Its effectiveness stems from its direct impact on the autonomic nervous system:

Activates relaxation response: Deep, slow breathing triggers the parasympathetic nervous system, countering the “fight or flight” stress response.
Reduces cortisol levels: Regular practice can lower the stress hormone cortisol.
Improves heart rate variability: This indicates better stress resilience.
Provides a focus point: Concentrating on breath can break cycles of anxious thoughts.
Increases oxygenation: Better oxygen flow can reduce physical symptoms of anxiety.
Promotes mindfulness: Breathwork encourages present-moment awareness, reducing worry about future or past.
Offers a sense of control: Having a tool to manage symptoms can itself reduce anxiety.
Releases muscle tension: Certain techniques help relax tense muscles associated with stress.

Techniques like 4-7-8 breathing or box breathing are particularly useful for immediate anxiety relief. For long-term stress management, consistent practice of various techniques can build resilience and coping skills.

How does breathwork differ from normal breathing?

31/10/2021 No Comments

Breathwork differs from normal breathing in its intentionality and technique. Normal breathing is an automatic process controlled by the autonomic nervous system, typically shallow and occurring without conscious thought. In contrast, breathwork involves deliberate manipulation of breath patterns.

In breathwork, practitioners consciously control the rate, depth, and pattern of their breathing. This may involve techniques like deep diaphragmatic breathing, rapid breathing, or holding the breath for specific durations. The focus is on using the breath as a tool to influence physical and mental states.

Breathwork often incorporates specific ratios of inhalation to exhalation, breathing through different parts of the body, or visualizations. It requires active participation and mindfulness, unlike normal breathing which happens passively. The goal is to harness the power of breath to achieve various physiological and psychological effects, such as relaxation, energy boost, or emotional release.