Breathwork: Science, Types, and Benefits of Breathing Exercises

Breathwork: Science, Types, and Benefits of Breathing Exercises

Respiration is a constant activity that happens without thought. Most people breathe about 18-20 times per minute or over 25,000 times per day. However, unlike many automatic physical processes, people can control their breathing. By simply paying closer attention, a person can slow down, speed up, or briefly pause their respiration

Conscious Connected Breathing

Similar to circular breathing, but eliminates natural pauses in the breath cycle. One pauses briefly between inhaling and exhaling, and between exhaling and inhaling when breathing naturally.

Fast and Full Breathing

This breathing method is similar to conscious connected breathing and can induce an altered state.

The Wim Hof Method

Wim Hof is a Dutch extreme athlete known for his combination of breathing exercises and ice baths

Rebirthing Breathwork

Leonard Orr developed rebirthing breathwork beginning in the 1960s to help people break unhealthy patterns in their lives

The Science of Breathwork

Breathing can affect both parts of the autonomic nervous system, the sympathetic nervous system (SNS) and the parasympathetic nervous system

Breathwork and the Parasympathetic Nervous System

Slow, controlled breathing activates the PNS, slowing down and relaxing the body.

Controlled Breathing

This refers broadly to the concept of altering one’s natural, automatic breathing pattern. Techniques vary in pattern and length, but they all act as anchors to help participants pay greater attention to their breathing.

What Is Breathwork?

Breathwork is any practice that involves conscious, focused breathing

The Potential Benefits and Effectiveness of Breathwork

Breathwork proponents claim their practices provide numerous benefits ranging from psychological healing to an improved immune system.

History of Breathwork

Breathwork techniques were used in several ancient cultures but mainly originated in modern-day China, India, and Tibet

Deep Relaxation Breathing

This breathing pattern involves deep inhalations, diaphragmatic breathing, relaxation breathing, and abdominal breathing.

Holotropic Breathwork

In the 1970s, psychiatrists Stanislav and Grof developed holotropic breathing technique to stimulate an altered consciousness

Circular Breathing

This is a breath pattern that consists of long, slow inhales and exhales. The length of inhalation and exhalation should be about the same.

Breathwork and the Sympathetic Nervous System

Several methods, like circular breathing, stimulate the SNS through mild hyperventilation

Yogic Breathing

Belongs to the Ayurvedic tradition and seeks to connect breath and movement to promote healing through body-brain connection

Shamanic Breathwork

This is a sacred practice that combines deep breathing with other ancient wisdom practices. The goal of Shamanic breathwork, which takes place in a ceremony, is to heal deep psychological wounds.

Outlook:

Although breathwork practices originated in ancient spiritual traditions, modern science is discovering the benefits of controlled breathing

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