Breathwork is a mindfulness activity that focuses on breath control. The origins of breathwork can be traced all the way back to ancient India. Modern breathwork practise first became popular in the 1970’s and in the last few years that popularity has increased further because more people are looking for exercises, techniques and treatments that provide physical, mental and spiritual health benefits.
Breathwork practise involves deep breathing using the diaphragm which increases the amount of the oxygen in the body. This causes the parasympathetic nervous system to inform our body that we are safe and in turn helps us to feel calm and relaxed.
Beginner Exercises
Diaphragmatic Breathing, also called belly breathing or abdominal breathing is an easy, slow, deep breathing exercise that involves moving the diaphragm while breathing. This exercise is practised because it can help you return to an ideal breathing pattern as well as relieve stress.
Box Breathing, also known as equal breathing and Sama Vritti is a breathing exercise that involves you inhaling, pausing, exhaling, and pausing again for equal amounts of time. This is a great breathing exercise which helps improve your breathing while also reducing anxiety.
Pursed Lip Breathing is a breathing exercise used to help correct your breathing pattern by slowing the breath. It’s mostly used as an exercise to improve breathing, however it can also be practised to promote relaxation. This particular exercise is recommended by medical professional for those with who have conditions such as COPD and Asthma, but nevertheless it can benefit anyone who choose to practise it.
4-7-8 Breathing is a breathing exercise with its instructions right in the name: inhale for 4 seconds, pause for 7 seconds, and exhale for 8 seconds. This exercise used as part of another breathing exercise known as rhythmic breathing, which helps you develop a breathing pattern for relaxation. Also because this breathing exercise promotes relaxation, it is highly recommended if you need improvement to your sleep health.
Alternate Nostril Breathing is a perfect breathing exercise to start with as it involves controlling the breath through the nostrils. Practising this exercise can greatly benefit the respiratory and circulatory systems in your body, while providing additional physical and mental health benefits.
How to Learn and Practise Breathwork
Breathwork Apps – Using a breathwork app is perfect for those who would prefer to learn and practise on their own. Breathwork apps includes a variety of research and guided sessions to allow you to learn at your pace for free. Although many apps will have premium features, you are in no way forced to use them, especially in the beginning when you are starting.
Online Breathwork classes – are a great option for anyone who wants to learn under a guided practitioner while in the comfort of their own home. The online setting offers flexibility, such as you participate from anywhere in the world and at a time that works best for you. Furthermore, you will have more opportunities to take multiple classes in a short period of time.
Local Breathwork workshop- Attending a local breathwork workshop is a great way to test out breathwork practise while under the guidance of an experienced practitioner. Furthermore, workshops provide you with the opportunity to connect with others, who are just starting as well.
Private Breathwork Sessions – Some practitioners offer one-to-one private sessions. This is a great option for those who desire a guided experience without the group setting. Also, private sessions are perfect for individual who are receiving therapy for their mental health as the sessions are more therapeutic and personalised as well as provides security for such individuals.
Breathwork Retreats – If you are looking for unique and adventurous breathwork experience, then attending a breathwork retreat would the ideal option. Breathwork retreats are intended for those who are experienced in breathwork practise, however that does not mean you can’t join one if you are a beginner. These retreats are perfect for anyone who wants to practise breathwork in the company of others and in unique locations around the world.