What is breathwork?
Breathwork refers to any technique or exercise that focuses on breathing control. Breathing practices have a long history in traditions such as yoga. Breathwork is designed to help the body and mind relax, which can have a positive impact on our physical and mental health. Let’s take a look at some of these benefits.
The benefits of breathwork
Breathing is vital to fuel the body with oxygen that we need to survive, but if it’s so second nature, why is it something that we should be paying more attention to? There are many possible benefits to breathwork, including:
- Reducing stress. Slow, controlled breathing may help reduce feelings of stress and promote relaxation.
- Supporting mood. Some people find that breathing exercises help them feel calmer and more emotionally balanced.
- Managing discomfort. Breathing techniques may help some people cope with pain or discomfort, although they are not a substitute for medical treatment.
- Supporting sleep. Relaxing breathing exercises may help people wind down before bedtime.
- Encouraging self-awareness. Paying attention to your breathing can help bring your focus back to the present moment.
Breathwork can help shift our energy from a state of heightened emotions, such as stress, to relaxation. Slow, controlled breathing may help us feel calmer and more relaxed.
Breathwork techniques
There are a number of techniques used in breathwork which are generally considered safe for most people. Due to the variety of exercises on offer, you may find that some work better for you than others. We recommend giving these techniques a go to explore what methods you connect with the most.
Some breathwork techniques involve holding your breath or changing your breathing pattern, which can cause dizziness or lightheadedness. It's important to practise at a comfortable pace and stop if you feel unwell. If you're new to breathwork or interested in more advanced techniques, working with a qualified practitioner may be helpful.
Here are some common breathwork techniques to get started:
Box breathing
This is one of the most popular techniques and one you’ve likely heard of before. Also known as square breathing, this exercise involves breathing in and out and holding the breath for counts of four.
- Begin by taking a deep breath in for a count of four.
- Hold this breath for four counts.
- Breathe out for four.
- Hold for four.
As you breathe in, focus on the air filling your lungs. As you breathe out, feel the sensation of the air leaving your body. Repeat for a few comfortable cycles, stopping if you feel dizzy or uncomfortable. If holding your breath doesn't feel comfortable, don't force things. You can shorten counts or return to normal breathing if you feel uncomfortable.
Diaphragmatic breathing
Diaphragmatic, or belly breathing, uses the stomach, abdomen and diaphragm to control breathing. This technique encourages the diaphragm to move naturally as you breathe.
- Sit or lie down comfortably.
- Place one hand on your chest and the other on your stomach.
- Breathe in through your nose and focus on pulling the air towards your stomach, keeping your chest still.
- Tighten your abdominal muscles and allow your stomach to fall as you breathe out through your mouth.
- Repeat for a few cycles, stopping if you feel dizzy or uncomfortable.
Join Stuart Sandeman as he leads a relaxing breathwork session to help us reconnect with ourselves.
4-7-8 technique
The 4-7-8 technique is very similar to box breathing.
- Breathe in for four counts.
- Hold for seven counts.
- Breathe out for eight counts.
- Repeat for a few comfortable cycles, stopping if you feel uncomfortable.
Alternate nostril breathing
This is a breathwork exercise that is often used in yoga.
- Sit comfortably.
- With your right hand, place your thumb over your right nostril to close it.
- Breathe in through your left nostril and, at the end of the inhale, place your finger over the left nostril to close it.
- Release your thumb from your right nostril and breathe out from this side.
- Breathe in again through your right nostril and then use your thumb to close it.
- Release your finger from your left side and breathe out from the left nostril.
- This is a full cycle. Repeat for a few comfortable cycles.
Pursed-lip breathing
This exercise involves slowly breathing out through pursed lips and is designed to give you more control over your breathing.
- Sit or lie down in a relaxed position.
- Breathe in through your nose for a count of two.
- Breathe out through your lips for a count of four (the trick is to breathe out for twice as long as you breathe in).
- Repeat as needed.
Mindful breathing
Mindful breathing is a more sensory approach to breathwork. It uses elements of mindfulness and meditation to evoke feelings of happiness, positivity or relaxation, for example.
- Sit or lie down comfortably.
- Pay attention to the way you’re breathing. Notice whether your breathing is shallow or deep, without trying to change it.
- Breathe for a few minutes.
- Place your hand on your stomach. Notice how it rises and falls as you breathe in… and out…
- When you breathe out, let out a sigh and feel this release.
- Continue to breathe naturally and try to focus on an image, word or phrase that evokes feelings of happiness or positivity in you.
- As you breathe in, focus on allowing this positive energy to enter your body.
- As you breathe out, imagine letting go of any tension or worries you may be experiencing.
Is breathwork safe?
Some breathwork techniques, particularly those involving rapid breathing or prolonged breath-holding, can cause dizziness, tingling or emotional discomfort. More intensive practices may not be suitable for everyone.
If you have a heart or respiratory condition, a history of seizures, or are pregnant, speak to a healthcare professional before trying intensive breathwork. Stop any exercise that makes you feel unwell, and avoid forcing or holding your breath beyond what feels comfortable.
Finding a breathwork practitioner
If you're new to breathwork, want to explore different techniques or are interested in more advanced practices, working with a qualified breathwork practitioner may be helpful.
As breathwork is not a regulated practice, it's important to check a practitioner's training, experience and insurance before booking. Therapy Directory checks that members provide evidence of relevant qualifications and insurance, or registration with a professional body.
