What is Breathwork and How Can It Help?

Breathwork has been steadily making a comeback in the mainstream in recent years, especially as science begins to demonstrate what yogis have known for millennia, that practicing simple, controlled, intentional breathing techniques can improve one's health and well-being.

Where Does Breathwork Originate?

While in recent years, breathwork has become a widely used term, it is anything but a new practice. It is rooted in ancient traditions that span countries and cultures around the world. In ancient India, yogis developed Pranayama yoga, a branch of yoga that focuses on breathing meditation with 49 distinct patterns of concious breathing. In ancient China, Tai Chi and QiGong practices both focus on the breath and its ability to influence one's Qi, or life-force energy. The Aboriginal Shamans in Australia use the Yidaki, or didgeridoo, in their ceremonies and medicinal practices, which is played using a method of circular breathing. In ancient Greece, Aristotle believed in the practice of breath exercises for physical and mental wellness and believed that breath and Spirit are one in the same. In the Christian Bible there are also references to breath and Spirit as one, and in many languages, including Greek, Latin and Quechua, the words for breath and Spirit are interchangable. In recent years, breathwork has seen a rising interest, beginning in the 1960's, and continuing today with practitioners such as Wym Hoff and the widespread method of Lamaze for childbirth, which includes breathwork as a central technique.

Pranayama for Health and Well-being

Pranayama is comprised of the words "prana," the universal life force, and "ayama," to regulate, control or lengthen. In yogic traditions, the most direct and immediate source of prana is considered to be the breath. With breathwork one's life energy can be regulated, controled and lengthened.

Low prana leads to lower vibrational energy states, such as fear, worry, anger, shame, frustration, depression, tension, sickness and other negative states of being. High prana is associated with higher vibrational states, like unconditional love, gratitude, joy, peace, vitality and other positive states. As a direct and effective means to elevate prana, breathwork serves as a direct and effective means to elevate one's physical, mental and emotional state. Pranayama is something that we can actively do to participate in our own wellness, with the capacity to transform our individual state and our impact on the world.

Physical, Mental and Emotional Benefits of Breathwork

Science is continuing to catch up with the ancient practices of our ancestors, and verifies what yogis have known for thousands of years. Recent studies haver shown that breathwork practices not only impact the physical body, but the mental and emotional bodies as well.

While new evidence continues to emerge, the studied benefits are already abundant. To name a few of the now proven positive outcomes of practicing pranayama, has been scientifically shown that breathwork:

• Calms the mind and reduces anxiety, worry and over-thinking

• Improves focus and attention, reduces brain fog

• Boosts immunity

• Improves lung function and promotes wellness for lung conditions including COPD and asthma

• Helps reduce cravings and withdraw symptoms related to addiction

• Lowers blood pressure

• Reduces anger, depression and tension

• Activates the parasympathetic nervous system

• Improves emotional and psychological well-being

• Increases blood flow to the brain, having a positive effect on left and right prefrontal cortices

• Improves memory

• Increases alterness and energy

• Clears toxins

• Boosts metabolism

• Improves circulation

• Alkalizes blood PH

• Reduces inflammation in the body

• Reduces stiffness and improves muscle tone

• Assists with and improves pain perception

• Improves sleep

Beginners Pranayama

Three common pranayama breaths are the Ujjayi Breath, Breath of Fire, and Alternate Nostril Breathing.

The Ujjayi Breath, or Ocean Breath, is performed by breathing in through the nostrils for four counts, held for two, exhale through the nostrils for six counts, hold for two, repeat. There is a slight restriction held in the throat that creats a raspy, whisper sound, imitating the sound of the ocean waves. The Ujjayi Breath is excellent for calming panic attacks and anxiety, for managing acute and chronic pain, and for promoting sleep and relaxation.

The Breath of Fire is a rapid, cleansing breath which tones the diaphragm and purges the lungs. It improves alertness, increases oxygen to the brain, and reduces brain fog. This pranayama is completed by rapid breaths exhaled through the nostrils quickly and forcefully, pulsing the diaphragm and abdomen. The Breath of Fire is excellent for shifting the body out of a freeze state. It also tonifies the muscles, releases the diaphragm and increases lung capacity.

Alternate Nostril Breathing is a pranayama where the practitioner alternately breaths through each nostril, bringing the mind and body into a state of peace. Plugging the right nostril with the right thumb, the practitioner inhales four counts through the left nostril, then holds for two counts while switching the hand to plug the left nostril with the right index finger or pinky, then exhales through the right nostril, then holds for two, and again switches the hand posture, continuing the cycle. Alternate nostril breathing calms anxiety and stress, balances the left and right hemispheres of the brain, promotes healthy sleep, lowers blood pressure, and increases mental acuity.

Alternate Nostril Breathing

Ancient Medicine, Modern Benefits

Breathwork has been a part of human medicinal and spiritual practices for thousands of years. It continues to be a simple, accessible, affortable means to bring balance and vitality into one's life. With small investments and manageable efforts that are easily incorporated into daily life, we have the power to experience profound rewards. Through cultivating the breath, we have the capacity to transform our experiences and maintain our mental, emotional, physical and Spiritual health. As we heal and balance ourselves, we increase our capacity to offer healing and balance in the world.