Breathwork, an age-old practice rooted in ancient traditions, has gained significant traction as a transformative tool for modern well-being and personal growth. By consciously controlling our breath, we can tap into an array of benefits that span from emotional stability to stress reduction. To uncover the profound potential of breathwork, we reached out to leading experts, each offering unique insights and wisdom from their extensive experience. In this piece, we will delve into their perspectives, exploring how breathwork can enhance your life, manage stress, and promote mental health. Join us as we reveal the secrets of breathwork and discover how you can harness this powerful practice to achieve a more vibrant and harmonious existence
The Essence of Breathwork
Aaron Overstreet, Rebirthing Breathwork Practitioner from Respire Breathwork, shares the physiological effects of breathwork on the body:
“A good place to start is the nervous system and its influence over the most important muscle involved in breathing – the diaphragm. When the nervous system is in a sympathetic threat response, it restricts the diaphragm’s ability to move. It does this so we can take action and survive. With this, the body is denied the life-giving oxygen and prana it needs to function properly. The movement of the diaphragm is also necessary to massage the internal organs, supporting healthy digestion and elimination.
When the body is relaxed and the breath is free, oxygen can move easily into the bloodstream to be distributed where it is needed. We also bring prana (life force energy) into the body with the movement of the breath. While oxygen nourishes the physical body, prana nourishes the nervous system. A body in a stress response will breathe mostly in the upper chest, while a body in a relaxed parasympathetic response will breathe into the belly, ribs, and upper chest.
Due to daily stress and past trauma, our system can be in a low to high level of unconscious threat response and sub-ventilating. Breathwork helps to restore and maintain a healthy nervous system as well as strengthens the muscles needed to take deep, full breaths. I invite readers to become aware of their daily breathing habits while taking deep belly breaths throughout the day. Long, slow, relaxed belly breaths can reset the nervous system in a matter of minutes. Here we should note the importance of nasal breathing. Nasal breathing filters, warms, and moistens the air as we breathe in, and cleans the filters as we breathe out.
With breathwork, the nervous system can sometimes unlock past traumas and distresses, and they can rise to the surface to be resolved. Processing past traumas helps to free the diaphragm so that our physical body can thrive. For those interested in exploring breathwork for trauma healing, it is wise to start with the support of an experienced, trauma-informed breath worker.”
Holotropic Breathwork and Meditation
Dr. K Mari Castle, PhD, an experienced practitioner in Grof® Holotropic Breathwork and transformational coaching, shares how Holotropic Breathwork is different from Meditation, and whether the two practices can be integrated:
“Breathwork differs from meditation mainly in the intensity and activation that breathwork produces. Breathwork involves deliberate over-breathing, in some cases to induce altered states, which can lead to vivid emotional and psychological experiences.
While both practices aim for self-awareness and healing, breathwork is more specifically oriented towards psychosomatic exploration and healing of depression, anxiety, PTSD, and trauma. Meditation often aims for mindfulness, relaxation, stress reduction, and ongoing mental clarity. Meditation as a practice is generally self-guided and requires less active guidance during the practice itself. Breathwork sessions are usually facilitated by trained practitioners who guide participants through the process and provide support. Meditation is typically more passive and still, focusing on breath awareness, body scans, or mental focus, whereas breathwork can involve significant physical sensations and movements as part of the release process.
While breathwork and meditation are distinct practices, they can be integrated to complement each other. It is typical to start a breathwork session with a body scan meditation for participants to relax their body and feel calm before engaging in breathwork. Additionally, after a breathwork session, meditation can help integrate the insights and emotions that arose. By understanding the unique benefits of breathwork and meditation, and how they can be integrated, one can create a holistic practice that supports overall well-being and personal growth.”
Addressing Misconceptions in Breathwork
Lauren Morlock, therapeutic breathwork facilitator, herbalist, and ancestral medicine guide and coach, addresses common misconceptions:
“A common misconception for those new to this practice is that this style of breathing is similar to hyperventilating. While we often utilize a connective breathing technique that is faster-paced than our unconscious breathing rhythms, we are not intentionally hyperventilating. The goal is a full, free breath, staying conscious with the inhale and allowing an effortless exhale. The focus is staying present with each breath and keeping the breath connected by limiting the space between breaths. We frequently employ a faster-than-normal rhythmic breath but also engage in normal breathing or even slower-than-normal breathing when appropriate.”
Breathwork and Mental Health
Patricia Coester an intuitive coach and experienced psychotherapist from Inhale Exhale shares how breathwork can impact stress levels and mental health:
“Breathing transcends its biological function; it serves as a vital connection between our physical and mental states. Extensive research demonstrates that deliberate control of our breath can exert a profound influence on our autonomic nervous system, fostering emotional equilibrium and mitigating stress responses. This understanding underscores the significance of breathwork in managing stress and nurturing mental well-being.
Breathwork, comprising diverse techniques and exercises, emerges as a potent modality for addressing stress levels and bolstering mental health.
1. Mitigation of the “Fight or Flight” Response: Central to breathwork’s efficacy is its capacity to temper the instinctual “fight or flight” response triggered by stress. Techniques like diaphragmatic breathing recalibrate this response, signaling to the brain that it is safe to relax, thereby diminishing cortisol levels while inducing a sense of tranquility.
2. Enhancement of Vagal Tone and Mental Well-being: The simplest act of exhaling in relief can enhance vagal tone. This subtle shift is linked to reduced stress responses and improved emotional regulation, offering a profound boon to overall mental health by alleviating symptoms of anxiety and depression.
3. Reconnection with the Present Moment: Stress pulls us away from the present, entangling us in concerns and distractions. Yet, conscious breathing serves as an anchor, guiding us back to the here and now. Through breath awareness, we reclaim our immediate surroundings, recentering ourselves in the present moment with unparalleled immediacy.
4. Improvement of Sleep Quality: Breathwork extends benefits into the realm of sleep by disrupting the cycle of sleep deprivation perpetuated by stress, promoting restful sleep—a cornerstone of mental well-being. During sleep, the mind processes emotions and consolidates memories, thereby fortifying our mental resilience.
Empirical studies reveal measurable improvements in heart rate, blood pressure, and subjective well-being among participants of breathwork programs. In summary, breathwork emerges as a multifaceted tool for managing stress and nurturing mental health. By promoting relaxation, enhancing vagal tone, fostering mindfulness, and improving sleep quality, breathwork offers a holistic approach to cultivating resilience and well-being in the face of life’s challenges.”
Coherent Breathing for Long-term Mental Health
Tilke Platteel-Deur, author of The Art of Integrative Therapy and co-lead of the Institute for Integrative Breathwork Therapy shares how a regular breathwork practice can contribute to long-term mental health improvement for those dealing with chronic stress and anxiety:
“The autonomic nervous system has two main components: the sympathetic system, fight or flight, and the parasympathetic nervous system, rest and digest or feed and breed. When confronted with an immediate dangerous situation, the systematic system in the body functions automatically to protect us against acute peril. Once the perceived threat has passed, the parasympathetic system calms us down again. We go back to a healthy balance between the two systems.
In our fast-paced society with nearly constant stressors, the fight or flight reaction stays turned on. We need time to rest and reload our reserves. The respiratory system is the one automatic system in the body capable of being voluntarily controlled by the breath.
When we learn and practice to breathe consciously and coherently for a few minutes when we feel anxious, we can soothe our troubled mind. Practicing coherent breathing with a rhythm of 5 breaths per minute—6 seconds in and 6 seconds out—can bring your mind and body back into relaxation. Find a quiet place to be undisturbed for a little while. Sit comfortably, laying a hand on your chest and one on your belly, to feel where your body moves when breathing in and out and to help you concentrate.
Start with a breathing rhythm of 3 seconds in and 3 seconds out, gradually increasing until you feel comfortable with 6 seconds in and 6 seconds out. Practicing three times a day for five minutes will bring tangible benefits to your overall well-being. Even a minute of coherent breathing will help you to rebalance the nervous system”
Breathwork for Trauma and Healing
Lauren Morlock further explains how breathwork can be used in trauma recovery and emotional healing:
“Breathwork is a practice of embodiment. When we experience trauma or emotional dis-ease, we often disconnect from our bodies. We can learn from our body’s intelligence when we explore and encounter our physicality through breath. Connection and integration are key components for recovery and healing. It is important to cultivate a strong and healthy connection with clients so they feel safe enough to explore, encounter, and integrate aspects sometimes buried deeply within themselves. Breathwork can bring up a lot of intensity—both physical and emotional—which is both accepted and encouraged. The goal is to develop and strengthen inner and intra-connectivity, cultivating a sense of trust and safety for clients to encounter the sometimes frightening or foreign aspects of themselves with the support of a trusted guide.”
Tailoring Breathwork to Specific Goals
Adrienne Rivera, Founder of Breath of Gold & Breathwork Trainer, shares how breathwork can be tailored to address specific health issues or goals, such as improving sleep or enhancing focus:
“There is a breathwork technique for everything. I discussed this in my TEDx Talk, ‘Our Breath: The Key to Innovation’. There are breathing techniques that can lower stress, improve sleep, enhance focus, and so much more. Different breathing techniques influence the autonomic nervous system, which regulates bodily functions such as heart rate, digestion, and sleep. For instance, slow, deep breathing techniques like diaphragmatic breathing or 4-7-8 breathing can activate the parasympathetic nervous system, promoting relaxation and improving sleep quality. These methods reduce stress and calm the mind, making it easier to fall asleep and stay asleep.
On the other hand, techniques like the Wim Hof Method or Circular Connected Breath can stimulate the sympathetic nervous system, increasing alertness and enhancing focus. These practices involve rapid, forceful breathing that boosts oxygen intake and energy levels, sharpening concentration and mental clarity.
Breathwork can also be used to manage anxiety, reduce pain, and improve overall well-being. By selecting the appropriate technique, individuals can target specific health issues and achieve desired outcomes. Tailoring breathwork to one’s needs involves understanding the effects of different practices and consistently applying them to achieve the best results.”
The Wisdom of Conscious Breathing
Samantha Cameron, creator of DailyBreathJournal.com and Shakti Yoga Dances, shares her thoughts on the importance of breath:
WHY BOTHER BREATHING?
“In the beginning was the word.” Before ‘the word’ was breath. Breath ushered in consciousness so we might join one another in song and dance. We have lost the opening consciousness of first inhale as breathing is easy, mundane, and quietly ongoing, despite being the ‘snuff of life.’ When we turn to breath as a healing agent, consciousness must rise within to manipulate strategies, focus, and patterns that often create the problem. This conscious love supports the ‘wisdom body’ to assuage and heal.
A primary breathing pattern in support of healing many issues is deep diaphragmatic breath as it affects the vagus nerve, a master switch for the body, often called ‘the wandering nerve’ for it moves information among brain, heart, intuition and digestion. These are key ingredients of the parasympathetic nervous system affecting blood flow, immune system, and emotion…things that we seemingly cannot control. But in breathing consciously, we have greater impact, and deeper influence on our health. We can modulate the angst and fear of ‘flight or fight.’ Breath practices are one of the biggies, along with diet, exercise, social connection, time in nature, and meditation. Conscious breathwork changes unconscious physical patterns controlling life.
Big beneficiaries of Pranayama, or conscious breathing practices are: sleep, high blood pressure, acid reflux/GERD, fear, anxiety and depression. Being present within each inhale and exhale rewires the brain, empowering hope. It’s a joyous invitation for new life, one of conscious focus, and feeling empowered. A simple and deeply satisfying technique is to lengthen the exhale, pause, inhale, then pause again. It’s a stop and go of tiny steps offering new direction. If you are dealing with specific health or emotional issues, visualize what needs to release and leave the body, imagine it flowing out in the long exhale. In the pause, feel new, open space created to inhale healing. Bringing a quiet consciousness to even five minutes of daily breathwork begins shifting life, offering deeper connections with self, and the power you possess to transform what ails. Choosing any one of the many Pranayama breathing patterns that dial up conscious breath moves the body into the perceptive/receptive mind, bringing us present and home to Self.
Effective Techniques for Beginners
Ashanna Solaris, practitioner, trainer, co-founder and pioneer of the profound practice of Clarity Breathwork, shares some effective breathwork techniques for beginners:
“Our breath is a miraculous medicine that resides within us. When we become conscious and aware of our breath, we can transform ourselves and our lives in profound ways. Clarity Breathwork, a powerful and gentle breathing technique, can shift us from a state of stress to relaxation, fear to trust, anger to forgiveness, and so much more.
This practice also offers numerous physical benefits, such as alkalizing the body, lowering heart rate, cleansing the blood, improving sleep, enhancing meditation, boosting creativity, and sharpening focus and concentration. Furthermore, Clarity Breathwork helps uncover and address patterns rooted in early childhood and unprocessed material even from our birth experience.
Starting your Clarity Breathwork practice is simple. Begin by placing one hand on your heart and the other on your belly while either sitting or lying down. Take a deep breath, inhaling and exhaling continuously without pausing. Breathe fully into your upper chest, allowing the breath to begin in the diaphragm and move upward into the lungs, helping to open your heart. When you breathe fully and freely, your lungs become wings, taking you on an inner journey. Start with 20 breaths, gradually increasing to 100. You may try breathing through an open mouth, relaxing the back of the throat in a silent Ah on the inhale and a silent Ha on the exhale. If you prefer, you can breathe through your nose.
For deeper healing, working with an experienced and Certified Clarity Breathwork Practitioner is highly beneficial. This is generally done in a 2-hour-long Breathwork session which includes sharing with your facilitator before, during, and after the 1-hour breathwork journey. You can delve into the root of issues in your life, uncover negative thoughts and core beliefs, and process emotions in a gentle and safe manner. These sessions can also facilitate profound connections, even with loved ones who have passed on. Clarity Breathwork is truly miraculous, offering a pathway to holistic well-being and self-discovery.
Incorporating Clarity Breathwork into your daily routine can lead to lasting positive changes, fostering a deeper connection with yourself and the world around you. Embrace this practice and unlock the transformative power of your breath.”
Lauren Morlock adds:
“I encourage folks to begin by working with a skilled breathwork practitioner; someone to hold space for them and teach them the various techniques to connect with the breath. Once that relationship has been established and core practices learned, one can begin a personal practice of connecting to the breath daily in a way that feels the most supportive. Sometimes that looks like setting a timer for two minutes to engage in the conscious connected breath, or even just connecting to the breath when one is performing a task such as washing the dishes. Also, I offer a program of 30 days of support for this breathwork practice; deeply exploring connective breathing for 30 min for 30 consecutive days. This is a co-creative collaborative journey wherein I actively support the client in whatever manner best suits them, their intention, and their resources.””
Integrating Breathwork into Daily Life
Roberto Suarez, renowned happiness/breathwork facilitator, Yoga/Tai Chi teacher, and former athlete, shares how breathwork can be integrated into a daily routine to maximize its benefits:
The Daily Ritual of Conscious Breathing
“Breathwork isn’t just for dedicated sessions; it’s a potent tool we can weave into the fabric of our daily lives. By integrating conscious breathing into our routine, we amplify its transformative effects on both body and mind.
Morning Infusion: Begin your day by setting an intention as you connect with your breath. A few minutes of deep, mindful inhales and exhales can ground you, reduce cortisol levels, and set a positive tone for the hours ahead.
Micro-Moments of Mindfulness: Throughout the day, pause and tune into your breath. Notice its rhythm and depth. Whether waiting in line, sitting at a desk, or feeling stressed, a few conscious breaths can recalibrate your nervous system and bring you back to the present moment.
Movement and Breath: Pair breathwork with physical activity. During yoga, walking, or even simple stretches, synchronize your inhales and exhales with your movements. This enhances oxygen flow, deepens your practice, and fosters a mind-body connection.
Evening Ritual: As you wind down, engage in calming breathwork techniques. Alternate nostril breathing or extended exhales can soothe the nervous system, prepare you for restful sleep, and release accumulated tension from the day.
Customized Practice: Experiment with different techniques to discover what resonates most with you. Box breathing, 4-7-8 breathing, 20-HappyBreath, and guided visualizations are just a few options. Be open to adjusting your practice as your needs evolve.
The key is consistency. Even a few minutes of daily breathwork can yield significant benefits over time, from reduced stress and anxiety to improved focus and energy levels. As you cultivate this daily ritual, you’ll unlock the profound potential of your breath to enhance your well-being and deepen your connection to yourself.”
Conclusion
Through the wisdom and experiences shared by these leading breathwork practitioners, we hope to illuminate the profound impact that breathwork can have on one’s life. Whether you’re a seasoned practitioner or a curious newcomer, the insights provided by our experts offer valuable guidance on how to harness the power of breath to enhance your well-being and foster personal growth.
By embracing the insights shared by these experts, you can begin to explore and experience the life-changing potential of breathwork for yourself. Integrating breathwork into your daily routine can lead to lasting positive changes, fostering a deeper connection with yourself and the world around you. Embrace this practice and unlock the transformative power of your breath.
