mind-body connection – Beyond the Breath Online Magazine

On trusting the breath and letting go of outcomes

18/11/2024 No Comments

I don’t know about you but I have sometimes lost my equilibrium as I stressed over issues I cannot control in my life, or imagined negative future events. On those days I need conscious connected breathwork more than ever. It’s also on those days that I resist this work more than ever.

Before discovering breathwork, I would sit in my familiar discomfort and gradually lose more and more stability. The consequences of not dealing with my emotions would make me edgy and unsatisfied with life, and then I would wonder ‘how did I get here’?

Now I know better. I find a comfortable place to sit or lie down and I start breathing. No pauses at the top, no pauses at the bottom. The first few minutes are really uncomfortable. As I move through the layers of my mental defenses, I feel as if I am ripping through myself. My mind does not want to give up control and I want to quit. I want my familiar dark. But I push and I embrace the uncertainty of letting go of my mind. It feels risky, but I am brave. Eventually, I surrender to my body and there is no more fragmentation. I become an ocean of waves rising and collapsing into myself.

My mind and body are one, sweet consciousness experiencing itself. What the breath brings I never know until it happens. Sometimes I desire a release but it doesn’t come. Sometimes I set an intention to bring clarity or resolution to a problem, but the breath delivers clarity on something else, unrelated to what I was fussing about. When I finish, the session I am strangely whole and relieved even though my wish for a specific outcome didn’t come to be. The darkness has dissolved. The confusion is gone.

I have come to understand that sometimes in order to resolve one thing, you first have to grasp another truth, which in turn resolves the one you were concerned with. Truth unveils in layers and in a kind of order sometimes. It’s not linear and it’s not black or white. I have learned to let go of outcomes and just focus and trust the breath to illuminate what needs to be revealed. The breath knows better. There is safety in this trust.

The breath is the light, not just on your truth, but on truth itself.

Jasmina

To find out more about Jasmina take a look at her profile in Practitioners Corner

In Breath and the Body

“The cold is a noble force” – Wim Hof

31/10/2024 1 Comment

The above statement is a good one, and one which I had completely disregarded, precisely for the reason the cold, and being cold, was uncomfortable and took massive effort to experience. Not only was being cold miserable, but the journey to being cold was just as bad, because you knew what was going to be happening.

Of course, the whole point is not really about the cold, but about the mindset in facing the cold. The cold strips you bare of any pretension and is as fundamental along with breathing an experience as you will ever have.

In Maslow’s hierarchy of needs, warmth falls within the base of his pyramid of basic needs, along with food, water and rest. To survive we need warmth, arguably to live, you need the cold.
Because the cold is so fundamental, it encourages us to think in a more simplified form and makes us look at ourselves and what we can withstand.

We can withstand considerably more than we think.

I am of the opinion early humans and their tribes all came from Africa and then spread themselves through millennia around the globe. I find it interesting some tribes stayed in sunnier climes, whilst others took their exploration to the considerably colder climates of the Arctic circle, and not only survived, but thrived as they adapted readily to the conditions. The Inuits and the Swaami from Greenland, Alaska and Finland all set up their roots in hostile environmental conditions. What was the mindset which made them do such a thing? I suppose for them, it was a very simple choice, to live or die. Here is our old friend the sympathetic nervous system (SNS), fight or flight…or freeze.

I am beginning to think more of these things, because my cold exposure adventures are becoming bolder.
I have spoken in a previous blog about a black cloud of melancholia which wrapped me in its warm and suffocating embrace a little over a year ago. It was a depression I just could not shake and arguably was the worst I had ever suffered in the previously short episodes I had experienced previously in my life. I have been very lucky in that respect. There were two fundamental elements which pulled me out of that ever so slightly seductive hug. Breath work and cold exposure.

One man in particular to help, was of course, Wim Hof. Not personally, I have never met him.
This is not an exclamation about the crazy Dutch dude, as much as I do think he has extraordinary charisma and energy, no, this is about how breathing and specifically on this occasion the cold exposure has meant I have been able to keep depression at bay.

I have just realised as I am searching my head for euphemisms for depression that I have a physical living, although currently snoozing, black dog lying near my feet as I type. Chewie is the antithesis of depression, and wind permitting, always comes for a morning swim when I go to the sea. We both don’t like big waves; I am neither a surfer or a strong swimmer and Chewie’s heyday of competing in the dog surfing championships in Cornwall are behind her. She still polishes her board every now and again though.

A third of the Wim Hof method (WHM), is the cold, and his way of introduction to this is quite simple, as all good things should be, and involves introducing yourself to a cold shower bit by bit. Have your normal shower, then turn the tap to cold and gradually introduce your body to the cold water limb by limb. Then ensure you have 5 seconds full immersion on day 1. Day 2 it is 10 seconds, day 3, 15 seconds and so on. After a month you will be averaging 2.5 minutes of cold exposure with every shower.

Naturally enough, I ignored most of that and had my normal shower and started at the 2-minute mark under the cold shower. And sweet baby cheeses, it was cold.

I do breathing exercises to help regulate my heart rate and try to let the relaxing parasympathetic nervous system (PNS), take over from the fight or flight sympathetic nervous system. I do not do the Wim Hof breathing, for me, this runs counter to my natural rhythms and is too much of a stressor for my taste, as I am also fighting the urge to get out of the shower or sea. I use a 3-5-7 count. Breathe in for the count of 3, hold for 5 and exhale for 7. The hold and the exhalation are key, as they regulate your heart rate and stimulates your Parasympathetic Nervous System. I have found breathing in and tensing on the hold and the out breath, induce a double whammy state of calm and warmth. Especially good during the winter.

After the initial urge to flee, especially when I turn round and the cold surge hits the base of my neck, I am able to relax and enjoy the experience. This of course may not happen immediately, however, your body will build up a tolerance and your mindset will change within a few short days.

I know, I know, it’s all well and good doing this sort of thing but the benefits have to outweigh the negatives. Of course they do, I am not a masochist, this is about good health and taking control of it. I can only really speak for myself, but you will find countless accounts online of like-minded people. At the end of every cold shower, and I have one every time I have a shower, unless I have been sea swimming, in which case I do not. Double cold exposure, not for me. That is a tinge of masochism just below the surface.

For those who have not read any of my previous blogs, I am slightly prone to digression. Rather than just sigh with exasperation, view it as a patience builder and just think what sort of digression actually goes on in my brain which I have to deal with on a daily basis. After the cold exposure, you feel cold, naturally, you also feel alive and invigorated. Why is this, I hear you ask?

It is because your vascular system has expanded. Your brain has sent signals throughout your central nervous system for your body to be on high alert as what is happening is not normal. The vascular system goes into overdrive and starts expanding your arteries and veins to allow more blood to flow through filling your body with extra oxygen from the haemoglobin within your blood. This tasty bit of adventure increases your metabolism, which helps to boost your body and particularly your immune system. And man-oh-man, it makes your skin feel magnificent, which if you do this on a regular basis, actually stays that way.
This increased internal activity carries on after you have gotten out of the shower and are towelling yourself down and continues for a while afterwards.

All this for just 2/2.5 minutes in a cold shower.

This upsurge in metabolism helps to stimulate the chemicals in your brain, releasing all the good ‘ins, endorphins, seratonins and oxytocins. Over time these hale and hearty chemical fellows dampen the spirit of the cortisol of toxic stress and relieve the tensions in your mind and body, thus helping the black dog, sorry Chewie, of depression reduce.

Of course, I would hate for you to feel as though simple cold showers or cold exposure was the panacea to the world’s issues with mental health and depression. It is not. Depression comes in all shapes and sizes and there is not a one size fits all approach. Each case must be taken on their own merits. I would absolutely say though, cold exposure, helps with the body’s homeostasis, it’s balance and it has helped me and hundreds of thousands of people around the world.

Goodness, I realised I have just written over 1200 words and have not really got to the crux of what prompted me to write this in the first place. If you have got this far, A, well done and B, it won’t be long, just go and stick your hand or face in a bucket of ice, that will pep you up.

Open water swimming. If you can do it, absolutely bloody do it.

I have lived most of my life near the sea, again as mentioned in a previous blog, I have to be near a large body of water, no matter what standard of swimmer I am. I guess it might be a tidal thing, who knows. I just know I love it. So, it really begs the question what was stopping me going into the water on a regular basis? Well, I live close to the English Channel, next stop is France and no matter what time of year it is, it is crunchingly cold. As with the first paragraph, just the journey in can be tortuous. If you can imagine a man with every step shivering and cursing and waiting for the wave to hit his scrotum, for his nuts to shrink and feel numb and then move to his warmer upper chest and be just bloody miserable…that was me. Again though, precisely the same as the cold showers your body adapts. Does it stop you from shuddering, take several uncontrollable breaths and wondering what the fuckity fuck you are doing? No, it does not, especially with a chill winters north easterly wind blowing in.

But here is why the cold is a noble force because it shows you what your mind and body can do. And if I can change from being that shrivelled, goose bumped, shilly-shallying, wide eyed with terror, just wanting a warm towel, some mittens, a big furry hat, a big cup of hot chocolate and probably his Mummy of a man, then anyone can. I am here folks, at the reason for writing. My new and my bolder experience.

I received a present from my wife over the 2021 festive season of a voucher for a relatively new business not far from where we live. It was a voucher for a session of Cryotherapy. I had to look it up also.

Cryotherapy is a process used by people to increase their metabolism and get their body to heal quicker. For example, athletes will always use an ice bath to speed up the recovery process. The principle is the same, except quicker. Of course, this does not have to be strictly for athletes. This is for everyone. When I attended, there was a gentleman attending daily sessions to help with his psoriasis. The owner of the business showed me the before and during pictures. The cold exposure has helped boost the client’s immune system and is helping renew his skin. The psoriasis has nearly disappeared and above all, the client states there is no itching, which obviously exacerbates the inflammation on the skin.

Whether this treatment is to be used to aid inflammation, reset the chemicals in your mind to help stave off anxiety or stress, improve pain relief and healing of the muscles, helping with the symptoms of eczema or treating migraines, cryotherapy deals with the same cold exposure as cold showers and open water swimming. The only difference being this is colder…..much colder.

I went to a place a short bike ride away in Brighton & Hove called CryoBright. It is a family-owned business and have only been officially open for 8 months. The pandemic annoyingly having a good laugh at their expense for much of the past 2 years. The owners Rob & Shelly were brilliant with me from start to finish. I was made to feel most welcome, you think, surely that’s normal, alas, not always, so it is always a great surprise when it happens. As an opening offer, they said I could have two complementary treatments, a leg compression and also CryoFace, a mask which you hold to your face and the cold air begins to work its magic. Before all of this, I had filled out a questionnaire asking various questions of any ill health I may have which might hinder the process. I was then asked to take my blood pressure and here was the sticky point for me. I suffer from white coat syndrome. Some people feel this is a made-up syndrome because, well, it sounds like one, but it is very real. What this means is, whenever I go to the doctors, or it seems anywhere that resembles anything to do with my health, my blood pressure goes through the roof. This is not a good thing.

I had had a crappy morning before I went and I cycled to the location, so my blood was pumping quite reasonably. Also, I found out afterwards your BP spikes around mid-day. My appointment was at 12.30. Reasons for a high reading. Your blood pressure is taken as a precaution. There are parameters in which you must fall into naturally enough. As the cryo chamber acts as a vasodilator, which means the cold tells your brain to open up your arteries and veins, so more blood can get through to circulate around your body to keep you warm, explained in more detail above. If your BP is already high, this could have a negative effect on your body and you may faint, or even worse have a stroke. This is why it is so important to check your BP and know your body. Whatever we tried, my BP would not come down sufficiently. We did the leg compression, which I liked a lot for 20 mins, with me doing some relaxation breathing exercises, we did the CryoFace, which made my skin feel incredible, although supremely cold around my eye sockets and the BP still wouldn’t go down.

Not only was I massively disappointed, but I was really concerned about my BP. I mean, for goodness sake, I meditate, eat very well, hardly drink, exercise, do cold exposure, and regulate my breathing. All the things I teach people. And there was my BP as high as a kite. This story is not about my BP, suffice to say, when I got home, I blood pressured myself with my little machine for the rest of the day and the evening. I must have taken my BP ten times, every single one was in the green zone and averaging in the 120s for my systolic and 70s, early 80s for my diastolic. Another digression. Years ago, I developed high BP because I was not eating great food and not exercising enough. I was advised by the doctor to go on a pill, after all, thousands do. However, if I was in a cowboy film, I would be called a ‘cussed son of a bitch’, and I said I would change it myself. I gave myself a month and went on a diet, changed the way I ate and exercised more. At the end of the month, I had to have a BP monitor attached to me for 24 hours, which took my BP every 20 minutes or so. My BP was only over the limit twice, when I picked the machine up from the doctors and when I took it back. Since then I have always been cognisant of my BP and done everything I can to keep it in acceptable limits, exercising etc notwithstanding. I do not want to take pills unless I have to. This public health warning has been brought to you today, by cussed son of a bitch productions for all your cussed needs. Back to CryoBright.

I made another appointment with CryoBright for the next day at half ten. Rob & Shelly were really accommodating. My BP was taken again, it was still high, but closer to the cut off points. We took it a second time and, on this occasion, I remembered your arm had to be supported. I mentioned this to Shelly, who brought some towels for me to rest my arm on. Bingo, huzzah, this seemed to do the trick, I came into the taking part zone. This meant, I was now to get into a chamber which was going to achieve a coldness of -85 degrees Celsius for 4 minutes, wearing a pair of shorts, gloves, socks and small booties and a head band which protected my ears. It had been explained to me beforehand that as the chamber was a dry cold, our bodies could withstand considerably more. Unlike if we were in the open and exposed to water, ice or wind. Rob took various different temperatures around my body for a before and after comparison and then asked what sort of music I required to listen to in there. The question flummoxed me, so I said anything generically relaxing. It was only 4 minutes after all. Rob said he will tell me when 2 minutes had elapsed, one minute, then 20 seconds. And then I was in, excited and intrigued.

Instead of standing there waiting as though for a bus, I did a horse stance and started to move my arms around, knowing this would get my heart pumping the blood around the body. It was interesting to see icicles forming on my arm, chest and leg hairs. I was also wearing a mask to reduce the breath freezing.
The two minutes went by really quickly and I could really sense my skin and extremities getting colder. I also noticed the top of my baldy head was beginning to brain freeze me. It was like cycling down a hill in the middle of winter without a seasonal bike hat underneath your helmet and your helmet channelling the cold air onto various points on your head. Too cold for words. The four minutes were soon up and I was standing outside the chamber with a massive smile on my face and an enormous amount of energy and the icicles melting on my hairy bits. Rob took temperatures of my body and naturally enough, my head, arms and legs had reduced in temperature. My core temperature on the other hand, only reduced marginally. What was also odd, was I began to feel the blood warming my hands and feet as I stood chatting. Weird, but curiously lovely. I felt fucking fantastic. If you have access to CryoTherapy near you check it out. There is an expense, naturally enough, but it does do wonders for your mind and your body and is quicker and less hassle than going to the beach of a morning. If you are out and about doing some shopping, you can pop in beforehand, the rest of the day will pass by in a delight. I had a damned decent night’s sleep that night as an added bonus.

You have to give cold exposure a little time to take effect. View the longer game, whether you use cold showers, ice baths, open water swimming/dipping or a -85 degree chamber, view the initial discomfort as just a means to an end. I have spoken to many people online or in person, have viewed the many people who have followed Wim Hof, shared a live online ice bath with him, and I have yet to come across anyone who has not benefitted from cold exposure in one form or another. As I said above, if I can do it, and get used to it, there is no reason why you cannot also. I also walk into the sea with a greater degree of bravery these days.

I would be really happy to hear anyone’s thoughts, experiences about the subject. Please leave a comment under the blog. Thank you for reading and I wish you some great cold experiences.

Tim Johnson is fine and dandy, thank you

To find out more about Tim, take a look at his profile in Practitioners Corner

In Questions and Answers

Can breathwork help with focus and concentration?

31/10/2021 No Comments

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.

In Questions and Answers

How long does it take to see results from breathwork?

31/10/2021 No Comments

“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.

In Questions and Answers

Can breathwork improve athletic performance?

31/10/2021 No Comments

Breathwork can indeed enhance athletic performance in several ways:

Improved oxygen utilization: Efficient breathing techniques can increase oxygen intake and delivery to muscles.
Enhanced endurance: Better breathing patterns can delay the onset of fatigue during prolonged exercise.
Stress management: Breathwork can help athletes manage pre-competition anxiety and stress.
Faster recovery: Certain techniques may aid in post-exercise recovery by promoting relaxation.
Increased focus: Breath control can improve concentration and mental clarity during competition.
Better core stability: Diaphragmatic breathing strengthens core muscles, benefiting overall athletic performance.
Improved lung capacity: Regular practice can increase lung volume and efficiency.
Heart rate control: Some techniques help athletes better regulate their heart rate during intense activity.
Mind-body connection: Enhanced body awareness through breathwork can lead to more efficient movement patterns.
Pain management: Breathwork can help athletes better manage discomfort during intense training or competition.

Many elite athletes incorporate various breathing techniques into their training regimens. However, it’s important for athletes to work with coaches or trainers to integrate breathwork appropriately into their specific sport and training program.

In Questions and Answers

How does breathwork relate to meditation?

31/10/2021 No Comments

Breathwork and meditation are closely related practices that often complement each other, my breathwork ‘grandfather’ describes Breathwork as “Meditating without meditation”!

Meditation actually comes from the Latin word meditatio, which is derived from the verb meditari meaning “to think, contemplate, devise, ponder”. it was originally practiced as a form of focus, imagine choosing a leaf and spending a considerable amount of time just contemplating that leaf.

Somewhere in history Meditation has translated to ‘clearing the mind’ which I think is impossible and unnecessary .. but that’s maybe a full article for another day rather than just a Q&A. For now here are some more popular thoughts:

Shared focus: Both practices involve focused attention, often using the breath as an anchor.
Mindfulness: Both encourage present-moment awareness and observation of thoughts and sensations.
Relaxation: Both can induce a relaxation response in the body.
Stress reduction: Both are effective tools for managing stress and anxiety.
Mind-body connection: Both practices strengthen the connection between mental and physical states.
Complementary techniques: Many meditation practices incorporate specific breathing techniques.
Preparation: Breathwork is often used as a preliminary practice to settle the mind before meditation.
Altered states: Both can lead to altered states of consciousness, though breathwork can be more active.
Spiritual aspects: Both have roots in spiritual traditions, though they can be practiced secularly.
Accessibility: Both can be practiced without special equipment, making them widely accessible.

While meditation often involves a more passive observation of the breath, breathwork actively manipulates breathing patterns. Many practitioners find that combining both practices enhances their overall benefits and provides a more comprehensive approach to mental and physical well-being.

In Questions and Answers

Can breathwork help with chronic pain?

31/10/2021 No Comments

Lamaze developed in the early 1970’s was specifically developed to aid with pain management during childbirth. It’s common sense therefore that Breathwork shows promise in managing chronic pain in other conditions :

Relaxation response: Deep breathing triggers the parasympathetic nervous system, promoting relaxation and potentially reducing pain perception.
Stress reduction: By lowering stress levels, breathwork may indirectly alleviate pain, as stress can exacerbate chronic pain conditions.
Mindfulness: Focusing on breath can shift attention away from pain, providing temporary relief.
Improved oxygenation: Better oxygen flow may help reduce muscle tension and improve overall body function.
Endorphin release: Some breathwork techniques may stimulate the release of endorphins, natural pain-relieving chemicals.
Autonomic nervous system regulation: This can help modulate pain signals in the body.
Improved sleep: Better sleep quality, often a result of regular breathwork, can contribute to pain management.

While research is ongoing, some studies have shown positive results for conditions like fibromyalgia, lower back pain, and arthritis. It’s important to note that breathwork should be used as part of a comprehensive pain management strategy, and may not be suitable as a sole treatment. Consulting with healthcare providers or a qualified breathwork facilitator is recommended for tailoring breathwork practices to specific pain conditions.

In Questions and Answers

Is breathwork scientifically proven to be effective?

31/10/2021 No Comments

While more research is needed, there is growing scientific evidence supporting the effectiveness of various breathwork techniques:

Stress reduction: Multiple studies show breathwork can lower cortisol levels and reduce perceived stress.
Anxiety management: Research indicates certain breathing techniques can significantly reduce anxiety symptoms.
Blood pressure regulation: Some studies demonstrate breathwork’s ability to lower blood pressure in hypertensive individuals.
Pain management: Evidence suggests breathwork can be effective in managing both acute and chronic pain.
Cognitive function: Research shows certain breathing exercises can improve attention and working memory.
Emotional regulation: Studies indicate breathwork can help in managing emotions and mood disorders.
Sleep improvement: Some research supports the use of breathwork for better sleep quality.
PTSD treatment: Certain breathing techniques show promise as complementary treatments for PTSD.

While many studies show positive results, it’s important to note that the quality and quantity of research varies depending on the specific technique and application. Some practices have more robust scientific backing than others. Additionally, individual responses can vary. Overall, while breathwork shows promise in many areas, more large-scale, controlled studies are needed to fully understand its effects and optimal applications.

In Questions and Answers

How does breathwork affect the nervous system?

31/10/2021 No Comments

Breathwork has a profound impact on the nervous system, particularly the autonomic nervous system (ANS):

Parasympathetic activation: Slow, deep breathing stimulates the vagus nerve, activating the “rest and digest” response.
Sympathetic regulation: Certain techniques can help balance the “fight or flight” response, reducing stress and anxiety.
Heart rate variability: Breathwork can improve heart rate variability, an indicator of ANS balance and resilience.
Cortisol reduction: Regular practice can lower levels of the stress hormone cortisol.
Neurotransmitter balance: Some studies suggest breathwork may influence neurotransmitter levels, potentially affecting mood and stress responses.
Brain wave alteration: Certain breathwork practices have been shown to influence brain wave patterns, promoting relaxation or heightened awareness.
Interoception improvement: Breathwork enhances awareness of internal bodily sensations, strengthening the mind-body connection.

By directly influencing the ANS, breathwork can help regulate various physiological processes, including heart rate, blood pressure, digestion, and immune function. This makes it a powerful tool for managing stress, improving emotional regulation, and enhancing overall well-being.

In Questions and Answers

Can breathwork boost my immune system?

31/10/2021 No Comments

There is growing evidence suggesting that certain breathwork practices may have a positive impact on the immune system:

Stress reduction: By lowering stress levels, breathwork may indirectly support immune function, as chronic stress is known to suppress immunity.
Improved circulation: Deep breathing enhances blood flow, potentially aiding in the circulation of immune cells.
Lymphatic system stimulation: Some breathing techniques are thought to stimulate the lymphatic system, which plays a crucial role in immune function.
Increased oxygenation: Better oxygen supply to cells may support overall health, including immune function.
Inflammation reduction: Certain breathwork practices have been associated with reduced inflammation markers in the body.
Autonomic nervous system balance: This balance is crucial for optimal immune function.
Enhanced sleep quality: Better sleep, often a result of regular breathwork, is linked to improved immune function.

While research in this area is ongoing, practices like diaphragmatic breathing and the Wim Hof method (Tummo) have shown promising results in preliminary studies. However, it’s important to note that breathwork should complement, not replace, other immune-boosting strategies like a healthy diet, regular exercise, and adequate sleep.