Breathwork 101

“Breathing techniques and patterns are regularly advocated for relaxation, stress management, control of psychophysiological states, and to improve organ function.”— Ritz, T. & Roth, W. T. (2003). Behavioral intervention in asthma. Behavior Modification, 27(5), 710–730.

A Brief History of Breathwork

For centuries, people have used conscious breathing techniques for spiritual awakening, self-awareness, and self-healing. Many ancient healing traditions view the breath as a bridge between the physical and non-physical worlds - a sacred connector between body, mind, and spirit.

Evidence of breath-based practices can be found in virtually every culture, from the Far East to the Far West. Yogic pranayama, Taoist breathing, shamanic rituals, chanting, prayer, and indigenous healing ceremonies all recognize the power of breath as a tool for transformation.

While these practices are ancient, modern Breathwork therapy gained significant traction in the 1960s and 1970s. Since then, dozens of schools, methods, and approaches have emerged, each offering a unique way to work with the breath for healing, awareness, and personal growth.

An Introduction to the Autonomic Nervous System

To understand Breathwork, it helps to begin with the foundation of how our body functions.

Some bodily processes require our conscious control, while others happen automatically, without any effort on our part. These automatic processes are governed by the Autonomic Nervous System (ANS). The ANS regulates vital functions such as:

• Digestion

• Blood pressure

• Heart rate

• Metabolism

• Electrolyte balance

• Breathing

• And many more

The Autonomic Nervous System works constantly in the background to keep us alive and balanced. For example, when we swallow, our throat automatically closes off the airway to prevent food or liquid from entering the lungs. Each breath we take subtly adjusts to maintain the proper balance of oxygen and carbon dioxide in response to our internal state and environment.

Our breathing naturally changes depending on what we are doing. It becomes faster and shallower during exercise or stress, and slower and deeper when we are relaxed—such as during a family dinner or while reading a book.

What Makes Breathing Unique

Breathing stands out among autonomic functions because it is the only one we can consciously influence.

We cannot willfully control our heart rate or digestion for long periods, but we can choose how we breathe—at least for a time. This partial control is clearly demonstrated in activities such as singing, chanting, or playing wind instruments.

Because our breathing patterns shift with our emotional and mental states, becoming aware of these patterns gives us a powerful opportunity. By consciously changing the way we breathe, we can influence—and often reverse—stress responses in the body.

In this way, the breath becomes one of our greatest allies. It is a readily available, natural defense against daily stress, frustration, emotional overwhelm, and even existential angst.

What Is Breathwork?

Breathwork is a broad term that refers to any intentional breathing exercise or technique used to support mental, physical, emotional, and spiritual well-being.

During Breathwork practices, we deliberately change our breathing patterns while maintaining conscious awareness of the inhale and exhale. Some techniques promote deep relaxation, while others increase energy, clarity, and emotional release.

Although the term Breathwork encompasses many different methods, they all share a common foundation: mindful, intentional breathing practiced for a specific period of time.

Breathwork may be beneficial for people experiencing a wide range of challenges, including:

• Anxiety

• Chronic pain

• Anger or emotional dysregulation

• Depression

• Trauma and post-traumatic stress

• Grief and loss

• Emotional effects of physical illness

Simple Breathing Exercises to Get Started

Below are a few gentle and accessible breathing exercises that can be practiced by most people.

1. Abdominal (Diaphragmatic) Breathing

Abdominal breathing is one of the most natural and effective breathing techniques. While simple, it is a powerful way to calm the nervous system and reduce stress.

This technique is especially helpful before a stressful event—such as an exam, important meeting, or presentation. It only takes a few minutes, making it easy to use anytime you need to re-center yourself.

How to practice:

• Place one hand on your chest and the other on your abdomen.

• Take a slow, deep breath in through your nose, allowing your abdomen to rise.

• Slowly exhale through the nose or mouth, gently engaging the abdominal muscles to push the air out at the end of the breath.

With daily practice, abdominal breathing may help lower heart rate and reduce blood pressure while promoting a sense of calm and groundedness.

2. The 4–4–4–4 Breath (Box Breathing)

Box breathing, also known as square breathing, originated in Navy SEAL training. This technique is known to enhance focus, improve performance, and reduce stress.

It is particularly useful in the middle of the day when energy is low, or before tasks that require concentration, such as meetings, exams, or creative work.

As you practice, imagine drawing a square—each side lasting four seconds.

How to practice:

• Inhale through the nose for 4 seconds.

• Hold the breath for 4 seconds.

• Exhale through the nose for 4 seconds.

• Hold the breath for 4 seconds.

Repeat the cycle for approximately 5 minutes.

3. Alternate Nostril Breathing

Alternate nostril breathing is a traditional technique commonly used in yoga and meditation practices. As the name suggests, the breath alternates between the left and right nostrils.

This practice is believed to balance the nervous system, harmonize the left and right hemispheres of the brain, and restore a sense of calm. It can be particularly helpful during moments of anxiety or panic.

How to practice:

• Sit in a comfortable position with your spine upright.

• Using your dominant hand, gently press your ring finger and pinky finger into your palm, leaving your thumb, index, and middle fingers extended.

• Bring your hand in front of your face. Close one nostril with your thumb and inhale slowly through the open nostril.

• At the end of the inhale, release the thumb and close the opposite nostril with your index and middle fingers. Exhale through the open nostril.

Continue this pattern for 1–2 minutes. Then switch sides, inhaling through the nostril you previously used to exhale. Maintain equal time for inhalation and exhalation on both sides.

4. Cleansing Breath

The Cleansing Breath is a gentle visualization-based technique that supports stress reduction, energetic balance, and a sense of grounding. For best results, practice this exercise while standing.

One full cycle of the Cleansing Breath consists of four parts:

1. Inhale: Imagine your breath traveling from the top of your head, through the third eye, throat, chest, upper abdomen, and into the lower abdomen. Hold the breath there for a few seconds.

2. Exhale: Visualize the breath moving from the lower abdomen through the hips, legs, knees, ankles, feet, and into the Earth.

3. Inhale: Breathe in from the Earth, drawing the breath upward through the feet, ankles, knees, hips, and into the lower abdomen. Hold briefly.

4. Exhale: Follow the breath upward through the upper abdomen, chest, throat, third eye, and release it gently through the top of the head.

Repeat this four-part cycle several times, moving slowly and mindfully.

Disclosure

Breathwork can be deeply beneficial, but it is not without limitations. Some breathing techniques are vigorous and may induce hyperventilation or strong physical and emotional responses.

If you have a medical condition or concerns about your health, consider consulting your primary care physician before practicing Breathwork. Working with a certified Breathwork professional is strongly recommended, especially when exploring more advanced techniques.

With Love and Light,

Roman

August 2020