Breathwork: A Bridge to Mind-Body Wellness
As a mental health practitioner, I see how breathwork can help clients manage stress, build resilience, and foster emotional awareness. This powerful, accessible practice serves as a bridge between mind and body, enhancing mental wellness in ways that are easy to incorporate into daily life.
Why I Recommend Breathwork to Everyone
One of the most common questions I get is, “Why do you recommend breathwork to everyone?” I also hear from patients that they sometimes feel breathwork doesn’t work for them. Like any new skill, breathwork takes patience and practice to show its full benefits. With various techniques available, it can be tailored to individual needs, making it versatile for different mental health goals. Breathwork is simple to learn and can be practiced anywhere—at work, at school, in bed, or even in nature—making it an invaluable, empowering part of a balanced mental health routine.
What Is Breathwork?
Breathwork involves a variety of techniques focused on conscious and controlled breathing. Practices like diaphragmatic breathing, box breathing, and coherent breathing can be adapted for relaxation, emotional release, or focus. By intentionally slowing or adjusting our breath, we can shift our physical and mental state, making breathwork a practical tool in therapeutic settings.
The Science Behind Breathwork
Breathwork’s therapeutic benefits are backed by neuroscience. Our breath is directly connected to the autonomic nervous system, which regulates many automatic body functions. When stressed, our breath often becomes shallow and rapid, activating the “fight-or-flight” response. Breathwork, in contrast, activates the parasympathetic nervous system, helping us calm down. Deep, intentional breathing can stimulate the vagus nerve, lowering heart rate and reducing stress hormones like cortisol.
Why Mental Health Professionals Recommend Breathwork
1. Experience Immediate Stress Relief
Breathwork offers rapid relief from stress and anxiety. Techniques like box breathing (inhaling for four counts, holding for four, exhaling for four, and holding again for four) can provide immediate calm during tense moments, making it a valuable skill for self-regulation.
2. Strengthen the Mind-Body Connection
By focusing on the breath, clients are encouraged to be present and aware of their internal states. This mindfulness can be especially beneficial for those managing trauma, depression, or anxiety, as it creates a foundation for self-awareness and self-management.
3. Safely Process Emotions
Certain breathwork methods, like integrative or holotropic breathwork, can facilitate emotional release without the need to verbalize difficult feelings. This approach can be helpful in trauma therapy, where clients may need a safe, non-verbal way to process deep-seated emotions.
4. Improve Focus and Concentration
Practices such as coherent breathing (breathing at a steady rhythm, around six breaths per minute) help calm the mind and increase focus, which can be particularly beneficial for those with ADHD or who struggle with racing thoughts.
5. Build Resilience to Stress
Regular breathwork builds resilience, teaching the body to recover quickly from stress. Incorporating breathwork into a daily routine gradually conditions the nervous system to maintain calmness, even in high-pressure situations.
6. Enjoy Simplicity and Accessibility
Breathwork is low-cost, easy to learn, and can be practiced anywhere. This accessibility makes it an excellent complement to traditional therapies and a skill that clients can easily incorporate into their lives.
How to Get Started with Breathwork
For beginners, diaphragmatic breathing is a simple place to start. Place one hand on your chest and the other on your abdomen, then inhale deeply through the nose, letting your diaphragm expand fully. Exhale slowly and focus on the breath’s sensation. Repeat for several minutes to feel centered and grounded. To support your practice, apps like Insight Timer, Headspace, or Calm offer guided exercises that can help make breathwork a daily habit.
Resources for Breathwork Practice
Here are a few resources to help you explore or deepen your breathwork journey:
Apps for Guided Breathwork
Insight Timer: Offers breathwork sessions from instructors worldwide with options for relaxation, focus, and more.
Calm: Known for meditation, Calm also includes breathwork exercises for stress management.
Breathwrk: This app provides exercises for relaxation, focus, energy, and sleep with guided techniques and audio.
Books on Breathwork
Breath: The New Science of a Lost Art by James Nestor – A blend of science and personal insight on breathing’s impact on health.
The Healing Power of the Breath by Richard P. Brown, MD, and Patricia L. Gerbarg, MD – Covers breathwork science and exercises for mental health.
Just Breathe: Mastering Breathwork by Dan Brulé – A comprehensive guide for beginners and advanced practitioners alike.
The Takeaway
Breathwork is more than just a breathing technique; it’s a versatile tool that enhances emotional regulation, resilience, and overall mental well-being. Whether practiced on its own or alongside therapy, breathwork empowers individuals to take control of their mental health. I encourage you to explore breathwork as a gentle, effective way to support your wellness journey.
Disclaimer: The information provided in this blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, psychiatrist, or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.