Did you know the simple act of breathing can become a powerful tool for growth? That's right – it's called breathwork. But hey, let's not get carried away. It's not a magical "fix-all," even though it has some pretty cool benefits.

In this article, we'll dig into breathwork together. We'll cover:

  • What breathwork really means (and what it doesn't)
  • The ins and outs of pattern, sequence, and protocol
  • How breathwork can work for you, even when mindfulness seems tricky
  • The expected benefits of breathwork
  • Steps to kickstart your personal breathwork journey

Let's dive in.

What is Breathwork?

Isn't it astonishing how we take something as simple as breathing for granted? Just think about it - we inhale and exhale around 22,000 times each day without giving it a second thought. Thanks to our remarkable autonomic nervous system (ANS), we can keep breathing even when we're engrossed in the latest Netflix series or deep into REM sleep. But here's the real kicker: our breath changes to reflect our emotional state! Stressed out? Your breath quickens. Relaxed? Your breath slows. Fascinating, isn't it?

But wait, there's more - we can actually control this process. That's where breathwork comes into play.

Breathwork, in essence, is all about taking the reins of your breath. It's like saying to your brain and body: "Hey, I got this, we're safe, no need for alarm." And voila, you've just influenced your physiological state. Pretty empowering, right?

The roots of breathwork are deeply entwined with human history, found in military disciplines, spiritual rituals, and ancient civilizations, from the yogic pranayamas to the practices of the Kalahari Kung Bushmen and American shamans. They all acknowledged the mighty power of the breath.

Fast forward to the groovy 1960s, and we see breathwork making a comeback in the Western world, albeit amidst a whirlwind of hype and hyperbole. This resurgence led to further studies, the discovery of new breathing techniques, but sadly, the forgetting of many ancestral practices.

The approach to Breathwork that I champion is a beautiful blend of old and new. We honor the wisdom of our ancestors, while embracing the scientific advances of today, creating a holistic practice that truly enriches our mind, body, and soul connection.

Breathwork patterns, sequences, and protocols.

Patterns

Ever thought about the rhythm of your breath? It's like a dance, with every inhale, pause, exhale, and rest creating a unique choreography. That's what we call a breathwork pattern.

Imagine a simple box - four equal sides, balanced and stable. Now, apply this to your breath: a 4-count inhale, hold for 4, exhale for 4, and rest for 4. This is known as Box Breathing. Simple, right?

A breathwork pattern typically has a specific outcome. Box breathing, for example, helps restore balance to the ANS. It doesn't produce too much of a relaxation effect nor produce too much of an activation effect. It's like a gentle waltz, calming your autonomic nervous system without sending you off to sleep or making you hyper-alert.

For a visual learner, the pattern might look something like this:

Sequences

We can string these patterns together, creating a sequence. Think of it as a playlist of your favorite songs, each one enhancing the vibe of the one before.

Let's take our Box Breathing and follow it up with the 4-7-8 technique (inhale for 4, hold for 7, exhale for 8). First, we establish balance with the box, then deepen the relaxation with the 4-7-8. The result? A soothing symphony of calm. You'd still feel relaxed using the 4-7-8 alone, but combining it with Box Breathing? So much better.

Protocols

Now, let's take things up a notch with protocols - the blending of different modalities for an even more profound effect. Picture guided affective breathwork, where we merge breathwork with guided imagery and visualization. It's like watching your favorite movie with a killer soundtrack - each element is great on its own, but together? They're a blockbuster hit.

While multi-modality work in breathwork is more complex, it can lead to more substantial outcomes. And practice makes perfect. The more you engage with these techniques, the more intuitive they become.

Breathwork works, even if you don't dip into an "experience."

It seems like everyone is searching for that mindfulness or breathwork "experience." They saw people flopping around on the floor and thought, wow, that must be what release looks like (and to be clear, it could be for some people - occasionally, I have a pretty active breathwork experience). Early on, I was searching for that experience, too. And I was often disappointed. Sometimes, my mind was just too busy, or my body needed to be more resistant.

And that is okay.

Breathwork isn't about chasing an intense experience; it's about embracing physiological changes that quietly work their magic.

You may not have a eureka moment, but after a breathwork session, your heart rate will be lower, your breathing more balanced, and your body less tense.

Do you struggle with mindfulness and think your mind is too busy for breathwork? Think again. Breathwork can be a lifeline for those who find mindfulness challenging. Even if your mind is still racing, breathwork ensures your efforts are not wasted.

The effects of breathwork

More scientific studies are released every year with a common conclusion: breathwork works. Here is a sampling:

  • Decreased feelings of depression: Studies have shown that breathwork practices can be as effective as other treatments in reducing feelings of depression1 2 3.
  • Decreased stress, anxiety, and overwhelm: Research suggests that breathwork can decrease anxiety, stress, and improve overall mood4 5 6.
  • Reduced severity of PTSD symptoms: While there are no direct references from the provided sources regarding PTSD, other research indicates that mindfulness-based interventions, which often include breathwork, can reduce PTSD symptoms7.
  • Stronger attention and ability to focus in ADHD: The provided sources do not directly link breathwork to ADHD. However, mindfulness-based therapies that include breathwork have been shown to improve attention and focus8.
  • Less hyperactivity and impulse in ADHD: Similarly, while the provided sources do not directly address ADHD, studies indicate that mindfulness interventions can reduce impulsivity9.
  • Stronger emotional regulation in Autism: The provided sources do not directly discuss autism. Separate research suggests that mindfulness practices, including breathwork, can help improve emotional regulation in individuals with Autism Spectrum Disorder10.
  • Stronger regulation of cortisol production: While not addressed in the provided sources, other studies show that breathwork can help regulate cortisol, the body's main stress hormone11.
  • Healthier sleep cycles: Breathwork has been proven to improve sleep quality by reducing anxiety and promoting relaxation4.
  • Lower blood pressure: While not explicitly mentioned in the provided sources, separate studies suggest that breathwork can contribute to lower blood pressure12.

Is breathwork a cure-all? Probably not.

For those with mental and emotional health issues, therapy and medications could also be important. Every person is different. But one thing is certain - breathwork can be an effective standalone practice, and it can make what you are already doing even more effective.

So, where do you start?

Building a daily personal practice, of course! This can be as simple as a morning check-in, an afternoon deliberate moment, or an evening release. The key is to create consistency in your practice and begin building interoceptive awareness.

My most successful clients dedicate 10-15 minutes each morning or evening to their breathwork practice. During this time, they tune into their mind and body, processing and releasing emotions and sensations. Your daily practice can incorporate traditional yogic techniques as well as modern innovations – diversity often leads to the best outcomes!

I believe so strongly in a daily practice, I created a 90-day course as a part of Breathwork+ to help support you in learning different breathwork techniques, interoception, and how to create your own personal daily practice.

Long-form breathwork experiences are also important, as the aid in the release of pent-up and stored emotions (our bodies really do store emotions, and recent research even found that trauma creates its own neural pathways). Engaging in 30-45 minute sessions, 2-3 times per week, can induce deep relaxation and support various physiological processes, including serotonin production!

Our free Sunday breathwork experiences are an example of a long-form breathwork experience. RSVP to our next Sunday breathwork event!

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