April 18, 2022 BY WorkSocial Press and Editorial
Stress, anxiety, and tension are at an all-time high. In the US alone, over 40 million adults have an anxiety disorder.
More people rely on breathwork to help improve their overall mental, physical, and spiritual well-being. If you’re curious about breathwork, here’s everything you need to know about intentionally changing your breathing patterns.
While breathwork might seem trendy in 2022, it’s not new. Breathwork has its roots in yoga, and people have been practicing different breathing techniques for thousands of years. Breathwork is essentially different breathing techniques, programs, and exercises that help you focus on your awareness of your inhales and exhales.
The basic idea is to release toxins, negative feelings, and stress when you breathe out and nourish your mind, body, and soul when you breathe new air in.
Research on breathwork is promising. When you focus on your breathing and give your body & mind a chance to press the reset button, you may experience both physical and mental health benefits of breathwork.
Physical health benefits of breathwork may include:
Mental health benefits of breathwork may
There are several breathwork methods. Each technique focuses on conscious breathing. However, what you are struggling with and what you seek should help you determine which breathwork practice is right for you.
To get started, here are three beginner breathwork techniques to try.
Best For: When you feel overwhelmed
The 4-7-8 method slows the heart rate and nervous system. Use this technique when you feel anxious, angry, swamped at work, or have trouble sleeping.
First, take a deep breath out to empty your lungs of air. Then breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and exhale out of your mouth for 8 seconds. Repeat at least four times to feel the effects.
Best For: When you feel tired, distracted, or unmotivated
This technique is like a secret weapon in the office. The 4-4-4-4 approach slows the heart rate and heightens concentration. Practice this method when you’re feeling sleepy, groggy, or unfocused.
You can do it in the morning or in the middle of the day when you’re losing focus at work.
Start by emitting all of the air from your lungs, and hold your breath for 4 seconds. Next, breathe through your nose for 4 seconds, then hold your breath for 4 seconds, then exhale out of your nose for 4 seconds. Repeat for around five minutes to feel the effects.
Best For: When you’re angry, sad, or triggered
Coherent Breathing or the 5-5 method slows down your breathing. This technique can be used anytime during the day you feel like you need a sense of calm or you feel yourself getting worked up.
First, focus on the natural rhythm of your breath. Then, breathe in for 4 seconds, and exhale for 4 seconds. Repeat this for 1 minute. Next, repeat for 5 seconds, then 6 seconds, and if it feels good, expand to 10 seconds. Practice this method for at least five minutes to feel the effects.
What Happens to the Body During Breathwork?
Individuals who regularly practice breathwork describe feelings of deep relaxation, clarity, and alertness during and after breathwork. In addition, many people find that they feel more energized and continent after a session.
Some people also report feelings of physical sensations, like tingling or vibrations throughout the body.
Other Types of Breathwork to Consider
Everyone has a unique preference, need, and goal for practicing breathwork. If you’re considering joining a breathwork class or incorporating breathwork during a therapy session, you may benefit from the following techniques.
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