Breathwork 101
Hello friends,
Welcome to our ongoing exploration of self-care. I hope you're all finding moments of calm amidst your busy lives. Today, we're diving into the transformative power of breathwork and how it can significantly enhance your well-being. Breathwork is a simple yet powerful practice that can help reduce stress, increase energy, and improve overall mental clarity.
I was first introduced to breathwork a couple of years ago when I decided to take a breathwork healer training course with Erin Telford. Although I don’t currently facilitate classes, I am trained and certified to guide one-on-one breathwork meditations. One day, I hope to (re)explore guiding meditations, but for now, I’m happy to practice breathwork on my own and through other certified guides. We have access to a handful of local guides that I’ve personally worked with and recommend if you’re looking for someone to give you a more personalized approach to breathwork. See the list below.
Breathwork is more than just a relaxation technique; it's a gateway to deeper self-awareness and healing. By consciously controlling your breath, you can unlock a host of physical, mental, and emotional benefits. From reducing anxiety to boosting your immune system, the practice of breathwork offers a holistic approach to wellness that is accessible to everyone.
In our fast-paced world, finding time to breathe deeply and intentionally can feel like a luxury, but it’s actually a necessity. Integrating breathwork into your daily routine doesn’t require much time or any special equipment—just your commitment to self-care. Whether you're new to breathwork or looking to deepen your practice, there are countless resources and guides available to support you on this journey.
Personally, I’ve found breathwork to be a simple tool, it helps me reconnect with myself. It's a practice that continually reminds me of the importance of being present, of living in the moment, and of nurturing my inner peace.
I encourage you to explore breathwork for yourself. Try a guided session with one of our local experts or start with simple breathing exercises at home. You might be surprised by how much it can transform your life.
Thank you for joining me in this exploration of breathwork!
- Marichelle
THE BENEFITS OF BREATHWORK
Breathwork involves consciously controlling your breath to influence your physical, emotional, and mental state.
Key benefits:
Reduces Stress and Anxiety: By focusing on your breath, you can activate your body's relaxation response, reducing stress hormones and promoting a sense of calm.
Mental Clarity: Breathwork increases oxygen flow to the brain, which can enhance cognitive function and mental clarity.
Boosts Energy Levels: Certain breathing techniques can help increase energy and vitality, making you feel more awake and alert.
Enhances Emotional Well-being: Breathwork can help you process emotions and release pent-up tension, promoting emotional balance and resilience.
BREATHWORK TECHNIQUES
Here are some detailed breathwork techniques you can incorporate into your daily routine:
Box Breathing
How to do it: Inhale deeply through your nose for a count of four, hold your breath for a count of four, exhale slowly through your mouth for a count of four, and then hold your breath again for a count of four. Repeat this cycle for several minutes.
Benefits: Box breathing helps calm the nervous system, reduce stress, and improve focus and concentration. It’s particularly useful in high-stress situations to regain composure and clarity .
4-7-8 Breathing
How to do it: Inhale through your nose for four seconds, hold your breath for seven seconds, and exhale slowly through your mouth for eight seconds. Repeat this cycle for four breaths initially, gradually increasing as you become more comfortable.
Benefits: This technique helps promote relaxation and reduce anxiety by activating the parasympathetic nervous system. It can also improve sleep quality if practiced before bedtime.
Diaphragmatic Breathing
How to do it: Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise (your chest should remain relatively still), then exhale slowly through your mouth. Focus on making each breath deep and steady.
Benefits: Diaphragmatic breathing enhances lung function, reduces stress, and helps in managing symptoms of anxiety and PTSD. It promotes efficient oxygen exchange and can improve overall respiratory health.
GUIDED BREATHWORK SESSIONS
Video resources:
Breathwork Meditation with Erin Telford
Three-Part Diaphragmatic Breath
4-7-8 Breath Meditation with Michelle Goldstein
Tips for Incorporating Breathwork
Here are some tips to help you incorporate breathwork into your daily routine:
Set Aside Time: Dedicate a few minutes each day to practice breathwork. It can be in the morning, during a break, or before bed.
Create a Calm Environment: Find a quiet, comfortable space where you can focus on your breath without distractions.
Be Consistent: Like any practice, consistency is key. Try to make breathwork a daily habit to experience its full benefits.
THE HISTORY OF BREATHWORK
Breathwork practices have been an integral part of various cultures and spiritual traditions for thousands of years.
Here’s a brief history:
Ancient India:
The practice of Pranayama, which is the regulation of breath, has been a core component of yoga for over 5,000 years. The term "Pranayama" combines "prana" (life force) and "ayama" (control), reflecting the belief that controlling the breath can enhance one’s vital energy (Mind is the Master) (Breathing Cold) .
Ancient China and Japan:
Similar practices are found in ancient Chinese traditions such as Qigong and Tai Chi, and in Japan with techniques like "ki." These practices involve coordinated breathing with movements and meditation, aimed at cultivating and balancing Qi or Chi (life energy) (Yoga Lap) (Mind is the Master) .
Ancient Egypt:
The ancient Egyptians also developed breath control techniques for spiritual and physical health, such as "Heka" and "Sekhem," which were used in religious rituals to align the body and mind with divine forces (Yoga Lap) .
Ancient Greece and Rome:
Philosophers like Plato and Aristotle discussed the importance of breath control for mental clarity and physical health.
Modern Era:
Breathwork gained popularity in the West during the 20th century, largely through the work of pioneers like Wilhelm Reich, Leonard Orr (who developed Rebirthing Breathwork), and Stanislav Grof (who developed Holotropic Breathwork). These modern techniques focus on achieving altered states of consciousness for healing and personal growth. Breathwork has evolved over millennia, integrating ancient wisdom with modern therapeutic techniques, offering profound benefits for physical, emotional, and spiritual health.
Local Breathwork Sessions
For those near Maplewood, NJ, here are some local options for in-person breathwork classes:
Lauren Mooney, Reiki, Breathwork, Tarot, Space Clearing
Stephanie Pereira Lima, Soul coach, Energy Healer, Breathwork
Baker Street Yoga
97A Baker Street, Maplewood, NJ Offers a variety of yoga and breathwork classes.
Shakti Yoga & Living Arts
1861 Springfield Ave, Maplewood NJ
Offers a variety of classes, including breathwork.
Incorporating breathwork into your daily routine is a powerful way to enhance your well-being and find balance in your busy life. Take a few moments today to practice one of the techniques mentioned and notice how it makes you feel. Here’s to finding peace and clarity through the power of breath!
RESOURCES:
Greater Good Magazine. (2019). What Focusing on the Breath Does to Your Brain. Children’s Hospital of Philadelphia. (2022). Therapeutic Breathwork. Michigan State University Extension. (2020). Begin with Breathing for Improved Health and Wellness.
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