natural health – Beyond the Breath Online Magazine

Can breathwork help with weight loss?

31/10/2021 No Comments

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.

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 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.