What is Breathwork and Why is it Important to our Mental Wellness?
Breathwork refers to a variety of breath control exercises and techniques. It is the practice of intentionally changing your breathing pattern and noticing and sensations that may arise in your body. When considering mental wellness and breathwork, this is a practice that can improve your life in many different ways, including enhancing your mental health.
When we feel stressed or anxious, our breath becomes shallow and rapid, confined to our upper chest. Learning how to control your breath in specific ways can shift your body and mind into a more relaxed state, ultimately improving your mental well-being.
While some breathwork practices can be complex, there are quick and easy exercises that can be easily incorporated into your everyday routine. See some examples below.
Benefits of Breathwork
1. Reduces stress and anxiety
Breathwork practices can help release tension and ground you in the present moment. For those feeling stressed or anxious, this may be particularly effective. A 2016 study found that participants who practiced breathwork daily resulted in a reduction in anxiety.
2. Improves sleep and mood
Practicing breathwork throughout the day or before bedtime can help your body transition into the “rest and digest” state of your nervous system. It also helps to regulate your energy levels so you can fall asleep quicker and experience a more restful sleep.
3. Helps manage depression
When combined with other treatment modalities, breathwork can elevate one’s mood and support people living with depression. Your breathing patterns can influence your depressive symptoms and utilizing certain breathing exercises can help to improve the way you feel.
4. Improves focus and creativity
If you struggle with paying attention or tapping into creativity, breathwork may help. Breathwork improves relaxation, increases attention span, and refreshes your mind, this allows you to calm unhelpful emotions and create space for ideas to develop and flow.
Quick, Easy and Effective Breathwork Practices
Box Breathing
- Inhale for a count of 4
- Hold your breath for a count of 4
- Exhale for a count of 4
- Hold your breath for a count of 4
- Repeat 4-6 times
4-7-8 Breathing
- Inhale through your nostrils for a count of 4
- Hold your breath for a count of 7
- Exhale out your mouth for a count of 8
- Repeat 3-5 times
2-1 Breathing
- Inhale through your nostrils for a count of 3
- Exhale through your nostrils for a count of 6
- Repeat 3-5 times
Finding the Right Breathwork Practice for You
Not all breathwork techniques work for everyone. It may be helpful to explore different practices with the guidance of a therapist or trained professional to find the approach that suits you best. But ultimately whatever you choose you can be confident that breathwork supports your mental wellness.