The Transformative Power of Breathwork
Discover the Power of Breathwork: a Simple, Free Tool to Build Stress Resilience and Upgrade Your Body Chemistry
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider for advice regarding any medical conditions or concerns.
In This Post:
- My First Experience with Breathwork/Current Preferences
- Wim Hof’s Interview with Joe Rogan and Interesting Highlights
- Physical Benefits of Breathwork
- Mental and Well-Being Benefits of Breathwork
- Physiological Benefits Behind Breathwork
- Different Styles of Breathwork and Sample YouTube Links
- The Wim Hof Method
- Coherent Breathing
- Diaphragmatic Breathing
- Equal Breathing
- Box Breathing
- 4–7–8 Breathing
Breathwork is a practice that involves intentional control over breathing patterns to influence mental, emotional, and physical states. This post shares different styles of breathwork. It’s a matter of finding what works best for you.
I currently vary between Box Breathing, Coherent Breathing, and Wim Hof’s Method, but I haven’t tried all of them yet. I try to do it every morning as soon as I wake up, preferably outside, while I get some sunshine.
Wim Hof’s interview with Joe Rogan (Episode #865) about the chemical changes in his body induced by Breathwork blew my mind.
Some Major Highlights from the Interview:
- Wim Hof tapped into a Traumatic Imprint and Was Able to Change His Body Chemistry at Will — Accelerating his Biological System’s Healing Process.
- 12 Wim Hof Method practitioners were injected with an endotoxin.
Results showed that, like Wim, they could control their sympathetic nervous system and immune response.
Anti-inflammatory mediators were — 200% higher, while pro-inflammatory mediators were — 50% lower. - Breathwork Helped Heal Trauma Emotions such as Fear, Depression, and Autoimmune Disease.
- Elevated Oxygen Levels Can Enhance the Body’s Cancer-Fighting Abilities and Improve Overall System Functions
- He Actively Guided His Immune System to Fight Off Infection with Breathwork
- Breathwork Helps an Acidic Body Become Alkaline — Improving Overall Health
Incorporating Breathwork into Your Lifestyle Will Elevate Your Health, and Your Body Will Thank You! Here are Some of the Benefits:
PHYSICAL HEALTH BENEFITS
- Improved sports performance
- Faster recovery from physical exertion
- Reducing inflammation
- Breathwork has improved respiratory muscle function in chronic obstructive pulmonary disease (COPD) patients.
- Fighting cardiovascular disease by lowering blood pressure
- Increasing lung capacity and strength
MENTAL HEALTH AND WELL-BEING BENEFITS
- Elevated creativity
- Elevated mental clarity
- Relieving stress and anxiety by activating the parasympathetic nervous system
- Lowering Depression compared to control conditions
- Improving focus, concentration, and emotional regulation
- Enhancing sleep quality
PHYSIOLOGICAL BENEFITS BEHIND THESE MECHANISMS
- Increasing heart rate variability and respiratory sinus arrhythmia
- Modulating brain activity, with increased alpha and decreased theta power on EEG
- Activating cortical and subcortical brain regions like the prefrontal cortex, motor cortex, pons, thalamus, and hypothalamus
Step 1: Get Comfortable
Get into a comfortable position, either sitting or lying down. Ideally, wear loose clothing so that your belly can expand freely.
Step 2: 30 Deep Breaths
Close your eyes and clear your mind. Inhale deeply through your nose or mouth while pushing your belly outward. When your lungs are full, let your breath go through the mouth without force.
Take 30 such breaths, one right after the other.
Step 3: The Retention Phase
After the final exhalation, hold your breath until you feel the urge to breathe again.
Step 4: Recovery Breath
Draw one giant breath, once again letting your belly expand fully. Hold that breath for 15 seconds, then let go. This completes one round.
Coherent breathing is a breathwork technique involving about five breaths per minute, typically with equal inhale and exhale duration. This practice is believed to balance the sympathetic and parasympathetic nervous systems, improve mental clarity, reduce stress, and enhance cardiovascular function. This is a link to the Coherent Breathing video my friend Pepe sent me. It has two bells signaling when to inhale and when to exhale. I recommend listening to it before bedtime!
Recommendation:
When you feel overwhelmed/anxious/distracted, try these techniques for beginners:
- Diaphragmatic Breathing
- Equal Breathing
- Box Breathing
- 4–7–8 Breathing
Box Breathing (Square Breathing):
Box breathing is a technique that involves breathing in a structured pattern, making it particularly useful for stress relief and focus.
Technique:
- Inhale: Breathe in through your nose for a count of four.
- Hold: Hold your breath for a count of four.
- Exhale: Breathe out through your mouth for a count of four.
- Hold: Hold your breath for a count of four.
Diaphragmatic breathing, also known as abdominal or deep breathing, involves fully engaging the diaphragm, allowing the lungs to expand and fill more efficiently.
Technique:
- Position: Sit or lie comfortably with one hand on your chest and the other on your abdomen.
- Inhale: Breathe slowly through your nose, ensuring your abdomen rises more than your chest.
- Exhale: Exhale slowly through pursed lips, feeling your abdomen fall.
Benefits:
- Reduces stress and anxiety
- Lowers heart rate and blood pressure
- Enhances lung function
- Promotes relaxation and better sleep
Equal breathing, or Sama Vritti, focuses on making the duration of inhalation equal to that of exhalation. It is often used in yoga and meditation.
Technique:
- Position: Sit in a comfortable position with a straight spine.
- Inhale: Breathe in through your nose for a count of four.
- Exhale: Breathe out through your nose for a count of four.
- Variation: Increase the count gradually to six or eight as you become more comfortable.
Benefits:
- Balances the nervous system
- Reduces stress and promotes calmness
- Improves concentration and mindfulness
- Supports respiratory efficiency
4–7–8 Breathing:
4–7–8 Breathing is a relaxation technique that can help manage anxiety and stress and improve sleep.
Technique:
- Inhale: Breathe quietly through your nose for a count of four
- Hold: Hold your breath for a count of seven.
- Exhale: Exhale entirely through your mouth for a count of eight, making a whoosh sound.
Benefits:
- Promotes relaxation and reduces stress
- It helps manage anxiety and anger.
- Improves sleep quality
- Lowers heart rate and blood pressure
Have you tried breathwork? How has it elevated your health?
Your input is important! I value your feedback and suggestions. Feel free to contact me at info@elevatehealthspan.com.
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Medical Disclaimer
The information provided in this article is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website.
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