Did you know that we breathe about 23,000 times a day? If you haven’t been paying attention to your breath yet, after reading this blog, you just might start. Breathwork is an incredible practice that helps reduce anxiety, stress, and boosts overall well-being—simply through the power of our breath.
So, why is everyone talking about Breathwork? Is it really as effective as they say? What are the benefits? And, what do experts think? Keep reading, and we’ll dive into all these questions and more!
What Is Breathwork?
Breathwork, as the name suggests, is a technique focused on controlling your breath. While meditation and mindfulness also work with the breath, Breathwork goes deeper, with the goal of actively controlling and regulating your breath through specific inhalations and exhalations.
We breathe all day, every day—but most of the time, we’re doing it unconsciously. Our breath is closely tied to our nervous system, so learning how to control it and use it effectively can drastically improve our mental and physical health.
Connie Biesalski, a Breathwork & Mindfulness teacher, somatic coach, and nervous system specialist, explains that Breathwork is a somatic therapy that helps improve your physical, mental, and emotional well-being. It’s been shown to help reduce anxiety, improve focus and reaction time, and bring more peace to your day-to-day life.
Studies have reported that Breathwork increases feelings of peace, reduces mind wandering, and promotes overall well-being.
How Does It Work?
According to the University of Wollongong, deep and slow breathing, especially with a long exhale, is the best way to stimulate the vagus nerves. The vagus nerves pass through the diaphragm and are the main nerves of the parasympathetic nervous system.
Here’s a simple guide to get you started:
- Find a comfortable position: Sit in a chair with good back support, lie down on a bed or yoga mat, or even stand—whatever works best for you. Make sure your body feels comfortable, and if possible, loosen any tight clothing.
- Place your feet hip-width apart (if sitting or standing), or keep your legs extended or bent if lying down.
- Focus on your breath: Start by gently inhaling through your nose and exhaling through your mouth. Take deep breaths, aiming for a steady rhythm. Count from 1 to 5 while breathing in, and then again while breathing out. Start slow—don’t push yourself too hard. The goal is to relax, not to force it.
- Keep breathing: Continue this practice for at least five minutes, allowing yourself to settle into a relaxed rhythm. Notice how your body feels—each breath bringing you a little more calm.
Why Is Everyone Talking About Breathwork?
We all know that productivity, success, and external validation are often linked to happiness and self-worth. As a result, we push ourselves harder and harder, leading to high levels of stress and anxiety. In a world where productivity, immediacy, and individuality are prioritized, escaping the overwhelming pressure feels more urgent than ever.
This is where practices like Breathwork come in. After the pandemic, many of us have realized the importance of slowing down and reconnecting with ourselves. Whether it’s looking at the sky, touching the grass, or breathing in fresh air, we’ve rediscovered the value of small, meaningful moments. Social connections and community have become more important than ever, and practices like Breathwork help us reconnect with our inner selves.
It’s no wonder Breathwork is gaining popularity—any method that nurtures your emotional, mental, and spiritual well-being deserves attention. Breathwork is a natural solution that reminds us we don’t always need medication to feel better. Sometimes, the answers are right under our noses—literally. As Jennifer Navara, owner of The Illuminating Path, said in this interview:
“Breathwork has been a profound tool in my healing journey. It helped me reconnect with my body and calm my nervous system, which was constantly in a state of fight or flight due to years of chronic illness. Through breathwork, I learned to release trapped emotions and stress that were contributing to my symptoms, and I felt a sense of peace and clarity I hadn’t experienced in years. It’s amazing how something as simple as intentional breathing can be so transformative”.
Benefits Of Breathwork
Curious about how it feels to really focus on your breath? Try it right now. Inhale deeply and exhale slowly, paying close attention to the sensations in your body. You’ll likely feel the effects almost immediately. But if you need some more convincing, here’s why Breathwork is worth adding to your wellness routine:
- Daily 5-minute breathwork has been shown to improve mood and reduce anxiety.
- Breathwork can boost your mood and physiological response even more than mindfulness meditation.
- Cyclic sighing—taking slow, deep breaths in and out—can significantly improve mood and reduce your respiratory rate.
Creators To Follow
If you’re looking to explore more Breathwork practices, these creators are leading the way:
- Connie Biesalski (@breathwork.alchemy) – A true expert in Breathwork and mindfulness, Connie shares valuable tips for all levels.
- Jani Weizman (@jani.yoga.breathwork) – Yoga and breathwork educator, helping you connect body and breath.
- SamanthaSkelly (@samanthaskelly) – Samantha offers mindfulness practices and breathwork for stress relief and emotional healing.
- Stuart Sanderman (@breathpod) – A renowned breathwork coach, Stuart shares easy-to-follow sessions for improved mental health.
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