The power of the Breath

Today I am writing about the benefits of controlled breathing. This practice has been around for a long time. I learned it as Pranayama—an ancient breath technique from yogic practices in India, during my Yoga Teacher Training. Many may see this as a new technique, but breathwork is far from new. There is a rich history of breathing techniques, such as Pranayama from India and qigong from China. These practices have been used for thousands of years to promote a healthy mind and body.

Understanding Breath Work

Breath Work is not the same as mindfulness. Instead, it is a practice in its own right. Breath Work involves consciously controlling our breath to impact our nervous system. By altering our breath, we can either calm or excite it.

Physiological Changes from Controlled Breathing

By controlling our breath, we can create significant physiological changes, including:

• Lowered blood pressure and heart rate

• Reduced levels of stress hormones in the blood (Cortisol)

• Reduced lactic acid build-up in muscle tissue

• Balanced levels of oxygen and carbon dioxide in the blood

• Improved blood flow

• Strengthened diaphragm, improving lung function and exercise performance

• Enhanced immune system functioning

• Increased physical energy

• Heightened feelings of calm and wellbeing

  
  

Getting Started with Breath Work

I have put together four Breath Work exercises to help you get started—FREE Pranayama Breath Work. These exercises are calming, as opposed to those that can "excite" us. They engage our parasympathetic nervous system, promoting rest and digestion.

There are other Breath Work practices that stimulate the sympathetic nervous system. These practices can create a sense of urgency, mimicking how our body responds when we are stressed. In contrast, calming breath work mimics how the body feels when safe and calm.

The Technique of Calming Breaths

When practicing calming breaths, focus on expanding your diaphragm. This technique draws your breath in rather than pulling air in through your nose, which slows down your breathing. Always breathe in through your nose. This method cleans and warms the air, removing toxins and germs. As a result, your lungs receive better quality air, reducing the possibility of illness.

The key to Breath Work is controlling your breath to alter your nervous system response. In contrast, our natural, unconscious breath responds to messages the brain receives through our senses.

Practical Tips for Breath Work

When I teach Breath Work to my clients as a strategic tool for addressing specific symptoms, I always suggest setting a prompt for practice. The beauty of breath work is that it can be done anywhere, anytime, without anyone knowing or needing any equipment. Our breath is always with us.

The more we practice, the more we recognize the effects. It may even become an automatic response, or at least easily employed when needed. I practice the long exhale multiple times a day, but I always start my mornings this way. When my alarm goes off, I hit snooze and begin breathing consciously while considering my day ahead.

I also practice as soon as I decide it’s time for sleep. Often, this is accompanied by a guided meditation that I don’t consciously listen to. I find moments to breathe deeply on the tram, while waiting for the kettle to boil, or while standing in line. I also use breath work anytime I feel a little heightened.

The Power of the Breath

I hope this post—The Power of the Breath—has caught your attention and raised your curiosity to give Pranayama or Breath Work a try. The best thing about Breath Work is that it is free, always available, and its effects are immediate. Plus, it provides ongoing health benefits.

Conclusion

In conclusion, controlled breathing is a powerful tool for enhancing our emotional and physical wellbeing. By incorporating Breath Work into your daily routine, you can navigate life's challenges with greater ease. Remember, your breath is always there for you. So why not take a moment today to connect with it? You might just find a sense of peace and clarity that you didn’t know you were missing.