I’m not a doctor! If you want to embark on the wonders of exploring your breath, make sure that it’s safe for you to proceed and talk to your doctor. I know it might seem strange but there are actually many conditions that might counter-indicate some of these techniques.
The reason that “take a deep breath” is a common suggestion to the stressed is because of just how effective taking a deep breath can be for resetting the mind and body in the moment. Breath isn’t just good for calming you down — there are breath techniques to warm your body, give yourself energy, train for endurance events, and even hallucinate. Breath work is an ancient practice that has been used for thousands of years to promote physical, mental, and emotional well-being.
The Benefits of Breath Work
Breath work is a powerful tool for improving physical, mental, and emotional health — and I’ve been very lucky that I’ve experienced many of these benefits personally. In addition to the benefits I gained from working with my breath as a marathoner, I’ve also found that it’s one of the key ways that I can step back from the emotional flashbacks caused by c-PTSD. Focusing on my breath gives me a moment to remain mindful in addition to grounding myself in the moment.
Using the breath, we can regulate our nervous system, reduce stress, and improve our overall sense of well-being. Breath work can help:
Reduce anxiety and stress
Improve focus and concentration
Enhance immune system function
Improve cardiovascular health
Are you convinced? You should be!
Pulmonauts
Those who engage deeply in the practice are called “pulmonauts” (literally ‘breath sailor’). Thus, a pulmonaut is simply someone who uses their breath as a tool for exploration and transformation. Just as an astronaut explores the depths of space, a pulmonaut explores the depths of their breath, and how it impacts their being. By exploring their breath, pulmonauts can achieve a deeper sense of self-awareness, improve their physical health, and develop a greater sense of connection with the world around them.
Exercises to Explore the Breath
There are many different breath work exercises that can be used to promote physical, mental, and emotional well-being. These exercises range from simple breathing techniques to more complex practices that require greater focus and concentration. Here are some breath work exercises that get incrementally more difficult:
Diaphragmatic breathing: This is a simple breathing exercise that can be done anywhere. Diaphragmatic breathing is also called ‘belly breathing’ because of how much the belly moves while practicing it. It’s also the earliest breathing exercise I learned. While anyone who has had to use their breath to perform (athletes, musicians, and lecturers come to mind) has learned a bit about diaphragmatic breathing. Begin by sitting comfortably and placing one hand on your chest and the other on your belly. First, exhale to empty your lungs. Next, breathe in deeply through your nose, allowing your belly to expand as you inhale. Exhale slowly through your mouth, allowing your belly to contract as you exhale.
Alternate nostril breathing: This technique is as it sounds — it involves alternating between breathing through the left and right nostrils. To try alternate nostril breathing, sit comfortably with your eyes closed and your feet flat on the floor (good posture gives your lungs more area into which they can expand). Start with an exhale to empty your lungs and prepare. Next, use your thumb and ring finger to block off one nostril at a time. You can use either your dominant hand or non-dominant. Breathe in deeply through one nostril and then exhale through the other nostril. Repeat this process, alternating between the two nostrils.
Box breathing: Box breathing is also called square breathing. To practice box breathing, inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and hold your lungs empty for a count of four. Repeat this process for several minutes, gradually increasing the duration of each count.
4–7–8 Breathing: 4–7–8 Breathing gets its name from the counts for each step. To perform 4–7–8 breathing, sit up straight with your feet on the floor. relax your shoulders and hold your tongue towards the roof of your mouth. Exhale to empty your lungs and prepare. Next, Inhale for 4 counts, hold for 7 counts, and exhale for 8 to complete the round. I like to hold my lungs until I inhale again naturally, at which point I start again with a 4 count breath, etc.
Start by trying three rounds.
Wim Hof breathing (Tummo): The best way to experience Wim Hof’s method, based on tummo breathing techniques, is to learn from the man himself.
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The method is simplistic and is based on 30-breath long rounds. To practice Wim Hof breathing start by taking a strong inhalation through the nose, and then let out a relaxed exhalation through the mouth — almost as if the breath is falling out of you. Repeat this for 30 breaths. Once you’ve completed 30 breaths, exhale up to 90 percent of your breath and hold for as long as you can. When you feel your body really needs to take a breath, inhale fully and hold for 15 seconds before releasing.
Holotropic Breathwork is a powerful form of self-exploration that uses breathing techniques, music, and therapeutic support to access deeper states of consciousness. Developed by Dr. Stanislav Grof and his wife Christina in the 1970s, holotropic breathwork is based on the idea that the human psyche has an innate capacity for healing and self-exploration. The overall process of holotropic breathwork involves lying down, closing your eyes, and breathing in a specific pattern for an extended period of time. The breathing is usually done through an open mouth, with no pause between inhalation and exhalation. The aim of the breathing is to increase the level of oxygen in the body and create a state of hyperarousal that can facilitate deep exploration and release of emotions.
Taking a moment to appreciate our breath is a powerful way to reconnect to our humanity. Each breath carries with it endless potentialities. Each one is an act of alchemy, transforming our innermost spaces, bringing our world within us. Our breath is an action that’s inextricably linked to how our species defines our lives. When we turn our focus onto our breath it can become a powerful tool.