Rising through the mindfulness ranks, breathwork is the practice that currently has everyone curious – if not slightly sceptical. Falling somewhere between meditation and pranayama (a yoga technique that involves controlling your breath), it is a practice that is – quite literally – breathing new life into the world of wellness.
Fad or forever? Let these experts help you decide…
So let’s go back to basics… Why is breathwork important?
“We take approximately 25,000 breaths a day, yet most people suffer from unhealthy respiratory capacity, this can deprive your body of the oxygen it needs to function at its optimum rate and can create fatigue, lower your immune system and leave you vulnerable to illness, stress and anxiety.”
“Our breath is part of something called your autonomic nervous system which governs all of the automatic functions within your body; things like your breathing, heart rate, digestion and blood pressure. But our breath is the only part of this system which we can consciously control,” says certified breathwork facilitator March Russell.
What are the benefits?
“Committed practice can help balance the autonomic nervous system, which controls unconscious processes such as heartbeat and digestion. It can enhance lung capacity and efficiency, contribute to improved sleep patterns and quality, and some studies suggest breathwork can help in reducing chronic pain and improving pain tolerance.”
“Breathwork is also believed to aid in the body’s natural detoxification processes, through the efficient exchange of carbon dioxide and oxygen, and by stimulating the lymphatic system,” shares Liza Al Sady, founder of We The Conscious.
And do these benefits stretch beyond just the physical?
“Controlled breathing can influence the autonomic nervous system. For example, slow, deep breathing activates the parasympathetic nervous system, promoting a state of calmness, reducing stress and improving mood. On the other hand, fast breathing can energise the body, enhancing alertness and performance.”
“Additionally, consistent practice can foster greater emotional resilience, enabling you to manage anxiety and depression more effectively, and also making you more resilient to any stressors in life. It also promotes a deeper sense of connection with oneself, leading to increased self-awareness and well-being,” explains Yulia Kovaleva of Re:Mind Studio.
But isn’t this just meditation?
“Meditation focuses on cultivating a state of mental clarity, inner connection and emotional calmness. Breathwork focuses on conscious manipulation of the breathing pattern. The practice involves actively changing your breathing rhythm and depth, which can range from calming techniques to more intense methods designed to energise, heal and release emotional blockages,” unpacks Liza.
“Meditation often involves observing one’s thoughts, feelings and bodily sensations without judgment, aiming to cultivate a state of mindfulness or concentration. Breathwork, in contrast, specifically focuses on the conscious control of breathing patterns to influence the body’s physical and mental state,” reaffirms Yulia.
Where do we even start?
“Micro-moments is the magic word. It’s about taking frequent breaks throughout the day as a reminder to take a couple of conscious breaths,” advises Liza.
“Daily practice is highly recommended. As little as 10 minutes a day will see a significant impact! I have recently launched a specialist breathwork app called Mood 360 to provide you with totally accessible and actionable breathing tools for all mood states in your everyday life,” March shares.
What about an exercise to get us going?
Box breathing as recommended by Yulia
“Inhale for 4 seconds, pause your breath for 4 seconds, exhale for 4 seconds, and pause again for 4 seconds. This pattern can enhance concentration and performance under stress. Note you don’t have to force yourself to stick to the specific timing and purely use it as a guide rather than a must.”
The physiological sigh as suggested by March
“Find a comfortable and quiet space. Assume a relaxed posture by softening your shoulders and allowing your hands to rest in your lap. Inhale deeply through your nose, feeling your lungs filling with air. And then at the top, take another quick, sharp and fast breath. This second inhale is very important!”
“Breathe out with an extended, full exhalation through your mouth. Focus on total relaxation as you melt into your posture on every exhale, releasing any tension that you might be holding onto.”
A task for beginners, as recommended by Liza
“Pop on some calming music and try this to bring your body to balance. It’s a great one as part of your morning practice or to help you with sleep.”
“Sit comfortably. Close your eyes. Inhale through the nose for a count of 2. Exhale through the nose (or mouth) for a count of 4. Repeat this cycle 8-10 times. You can also adjust your inhales to suit you. But whatever the counts, just make sure you’re exhaling twice as long to bring your body into rest and digestion.”
This article follows up on our breathwork feature from last issue of Your Day. For the full read pick up your copy here.
For more from March Russell, head straight to his website.
Fancy trying a class with Yulia at Re:Mind Studio, find their schedule online.
Keep up to date with Liza and We The Conscious events here.
