The mind calms down and focuses on the moment when we inhale slowly and deeply. Guided meditation and deep breathing techniques provide a sense of relaxation, enabling us to return to our daily routines with renewed clarity and focus.
Even the tiniest pause might help improve focus and serenity, which is what Breathwork is all about!
Why Is Breathwork So Popular?
Any breathwork therapy’s overall purpose is to help patients develop greater self-awareness and self-healing potential. It also aids people in their work to change their total emotional, bodily, and spiritual well-being. Breathwork therapists, commonly known as Breathworkers, lead clients through various therapeutic breathing exercises.
Breathwork necessitates concentration. Therefore, it may take some time to hone your capacity to concentrate on the procedures. Breathwork may not be as successful if noise and events preoccupy you during mindful breathing. According to a comprehensive evaluation of sixteen randomized control trials, patients with chronic obstructive pulmonary disease (COPD) who engaged in breathing exercises for a month to 15 weeks increased their capacity to interact in and endure exercise.
Types of Breathwork Techniques & Breathing Techniques
Several of the fundamentals of Rebirthing Breathwork are used in this sort of mindful breathing. It does not, however, primarily focus on the trauma of childbirth. Clarity Breathwork tackles any difficulties that obstruct the free passage of energy and breath in the body. According to Clarity Breathwork, most people do not breathe to their maximum potential. A Clarity Breathwork Professional’s main purpose is to educate people on how to inhale a deep breath. This may help them release the emotional energy holding them back.
Biodynamic Breathwork is a type of Breathwork that is based on biodynamic principles. This method combines six aspects, also known as BioDynamic Breath and Trauma Release System. It aims to reduce stress, heart rate, blood pressure, promote natural healing, and reorganize internal systems. Breath, movement, sound, touch, emotion, and meditation are biodynamic breathwork components. According to this viewpoint, trauma is preserved in both psychological and physical ways. Emotional patterns, prolonged stress, and blocked energy can all accumulate trauma. The goal of biodynamic Breathwork is to reduce stress and bring these systems back into harmony. Deep, linked breathing exercises and exploring imprinted memories and feelings may be included in the treatment period.
Step 1: Choose the Right Mindful Breathing Technique for You
As we have mentioned before, there are various methods for practicing breathwork techniques, such as mouth breathing, box breathing, or alternate nostril breathing technique among others, so before committing to a certain practice, one must do their homework. Choosing a technique solely based on its popularity or attractiveness is a bad idea since not every technique is appropriate for everyone. To help you familiarize yourself with the most used mindfulness meditation techniques, we have provided a short description of a few methods to make the process of selection easier!
4-4-4-4 method OR Box Breathing:
- Start by exhaling all of the air from the lungs and holding your breath for four seconds.
- Breathe into the nose for four seconds.
- Hold your breath for four seconds.
- Expel from your nose for, you guessed it, four seconds.
To know the effect, repeat this loop for a few minutes.
Deep Diaphragmatic Breathing from the Abdomen:
A deep inhale is used in this approach. Visualize your breath filling up your body as you breathe. When you inhale, your belly and chest should both expand. The chest relaxes as you breathe out air, and your navel pushes back into the spine followed by deep muscle relaxation. Diaphragmatic breathing like this tells the body to unwind and recover from panic attacks.
Step 2: Take Your Time to Figure Out The Pace!
You can start creating a breathing pattern on your own if you don’t have a history of serious physical or mental health conditions that hinders your path towards seeking help from Breathwork. Deep breathing techniques and guided meditation can be aided by smartphone apps that are now getting popular with the relevant audience. Online breathwork programs have been demonstrated in studies to duplicate the benefits of in-person programs.
Step 3: Breathe In, Breathe Out!
As easy as it may sound, this breathing pattern is not for those uncertain about it. Guaranteed that it provides them with satisfaction and good results after they embark on their healing journey, but it requires commitment and a certain degree of discipline. The frequency and duration of your breathwork sessions are determined by your intended goal of seeking out Breathwork. Whether that be; more natural energy, less stress, and anxiety, better sleep, trauma release, or any desired combination. In addition to attending your breathwork sessions, many therapists will urge you to start a regular breathwork or meditation practice.
Step 4: Consult a Professional
The sort of breathwork therapist you will see or the programs you will attend will determine the breathwork therapist’s training and/or credentials. Unlike most other disciplines, there is no centralized body that regulates breathwork therapists and therapists’ credentials and training needs unless affiliated with a specific meditation style.
Many institutions and general practitioners’ inpatient and outpatient programs have included breathwork and relaxation methods. Some of them include:
- Simple breathing
- Alternate nostril breathing exercise
- Pursed lip breathing
- Mindfulness meditation
- Progressive muscle relaxation techniques
Many organizations now conduct boot camps and certifications to people who complete their programs or achieve their requirements. Always inquire about your therapist’s credentials and the organization they got them from before obtaining treatment from a breathwork practitioner.
The Advantages of this Technique
Stress can easily overwhelm you and make you feel out of control. When you concentrate on your breathing, your body has the opportunity to reset and recuperate from the detrimental effects of stress. The following are some of the physical health benefits of Breathwork:
- The body releases stress chemicals that help you combat the lingering worries that may have been bothering you for so long. It also provides deep muscle relaxation.
- Blood pressure stays in the required range: After a constant 5-day alternate nostril breathing technique, the research group’s results showed the systolic blood pressure (BP), diastolic BP, heart rate, and rate pressure product all decreased significantly (S. Kalaivani, 2019)
- More time was spent sleeping deeply and more soundly.
- Reduction of PTSD and trauma-related feelings (Emma M Seppälä, 2014)
The growing popularity of Breathwork makes it important for it to be provided to those who are seeking help, especially for better mental health!