What is Breathwork?
You’ve probably heard that ‘Breathwork’ or controlled breathing exercises, can be a powerful tool for managing stress.
But can something as simple as breathing really make a difference to how you feel? And can it really impact your metabolism?
How It Works: The Science Behind Breathwork
When you practice breathwork, you’re doing more than just taking deep breaths. You’re activating your parasympathetic nervous system, which is responsible for the “rest and digest” response. This system helps to counteract the “fight or flight” response associated with stress.
When the parasympathetic nervous system is activated, the following changes happen in your body:
- Reduced Heart Rate and Blood Pressure: Deep, slow breathing signals the brain to relax, which lowers your heart rate and blood pressure.
- Enhanced Oxygen Delivery: By improving oxygen intake, breathwork helps to optimize brain function and reduce the feeling of stress.
- Balanced CO2 Levels: Proper breathing helps maintain the right level of carbon dioxide in your blood, which is crucial for homeostasis / maintaining an optimal balance between all your body systems.
Breathwork works quickly. The calming effects of breathwork can begin almost immediately. Within a few minutes of focused breathing, you may start to feel more relaxed. And, the effects can be long-lasting. The stress-reducing benefits typically last for hours after a session. Regular practice can lead to longer-lasting improvements in your stress levels. The more you practice controlled breathing, the better.
Practically, how could you use Breathwork for best results?
- Daily Routine: Aim to incorporate breathwork into your daily routine. Start with just 5-10 minutes in the morning or before bed.
- During Stressful Moments: Use breathwork techniques when you feel stressed or anxious. Even a few minutes can help calm your mind.
- Mindfulness Practices: Combine breathwork with mindfulness or meditation for a more profound effect.
You can try some of these simple breathing techniques:
- Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat for several cycles.
- 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Repeat for a few minutes.
- Physiological Sigh: Do 2 quick inhalations through your nose. Hold for a second or 2 and then breathe out slowly and completely through your mouth. Repeat a number of times.
By making breathwork a regular part of your life, you can better manage stress and promote a sense of calm and well-being. Give it a try and see how it transforms your day!
Comment below with how you use breathwork to improve your health.