In the quest for mental wellness and physical health, we often overlook one of the most fundamental elements of our existence — the breath.
Yet something as simple as taking a deep breath can instantly calm the mind and reset the body.
The question, “What is breathwork?” opens the door to a practice that can transform our lives profoundly.
In this guide, you will find everything breathwork-related: how it works, its benefits, and where to learn it. Enjoy!
What is Breathwork?
Respiration is a natural, automatic bodily function, but the way we breathe can vary widely, impacting our physical, mental, and emotional states.
Breathwork is a conscious, mindful practice of controlling our breathing patterns to promote relaxation, reduce stress, and enhance overall well-being.
The Science Behind Breathwork
Breathwork influences our body’s autonomic nervous system, which controls most of our bodily functions. This system is divided into two main components: the sympathetic nervous system (SNS), which triggers the “fight or flight” response during periods of stress, and the parasympathetic nervous system (PNS), responsible for the “rest and digest” mode when we are at ease.
Breathwork techniques, such as diaphragmatic breathing, can help shift the body from the SNS to the PNS, promoting relaxation. A study published in Medicines in October 2020 suggested that deep breathing could act as a switch, moving the body from a state of stress (SNS) to a state of calm (PNS).
The Vagus Nerve Connection
Deep breathing, especially when combined with a slow, extended exhale, stimulates the vagus nerve, the main nerves of the parasympathetic nervous system that pass through your diaphragm.
Activating these nerves:
✔ Calms the fight-or-flight stress response
✔ Improves mood and reduces the stress hormone cortisol
✔ Helps regulate emotions, responses, and support emotional well-being
✔ Promotes more coordinated brain activity
✔ Improves immune function and reduces inflammation
✔ Increases heart rate variability (linked to better heart health)
Why This Matters for Your Health
Chronic stress isn’t just uncomfortable; it’s dangerous. When stress stays elevated for extended periods, it increases your risk of:
✔ Cardiovascular disease
✔ Digestive disorders
✔ Sleep problems
✔ Weakened immune function
✔ Anxiety and depression
A calming breathwork provides a science-backed antidote, helping you step off the stress treadmill and access calm, clarity, and energy when you need it most.
Breathwork vs. Meditation
Breathwork and meditation are two practices often used interchangeably, but are inherently distinct. While meditation requires some element of breathwork, breathwork doesn’t necessarily need to be paired with meditation.
There are numerous forms of meditation, each with its unique breathing techniques.
However, the common goal is to cultivate mindfulness and promote a sense of inner peace.
8 Benefits of Breathwork
The benefits of breathwork are multifaceted, spanning physical, emotional, and especially mental health benefits that can support overall well-being. Some of them include:
✔ Activating the body’s natural healing system
✔ Facilitating spiritual awakening
✔ Reducing stress and anxiety
✔ Easing tension
✔ Releasing depression
✔ Removing energy blockages
✔ Balancing mind, body, and emotions
✔ Activating chakras
Breathwork Practices for Beginners
For those new to the practice, starting with daily deep breathing exercises can be the most beneficial. Here are a few Breath Work Practices for Beginners:
✔ Diaphragm Breathing (Dirga Pranayama): This involves slow, deep breathing, engaging the diaphragm muscle located at the bottom of the lungs.
✔ Box Breathing (Sama Vritti Pranayama With Antara Kumbhaka and Bahya Kumbhaka): This technique involves holding the breath after inhaling and exhaling, promoting calmness.
✔ Practice Alternate-Nostril Breathing (Nadi Shodhana Pranayama): In this practice, you breathe through one nostril at a time while manually closing the other.
✔ Ocean Sounding Breath (Ujjayi Pranayama): This technique generates a soothing “haaa” sound on the exhale, promoting relaxation.
✔ Buteyko Breathing Technique (BBT): This technique focuses on creating “air hunger” to normalize breathing, particularly beneficial for those with asthma or panic attacks.
✔ Laughter Yoga (Hasyayoga): This is a playful technique that involves intentional, manufactured laughter to uplift mood.
✔ Heart Rate Variability Biofeedback (HRVB With Breathing Awareness): This technique uses a biofeedback tool to show that your breathing is getting deeper, aiming to have your breathing match your heart rate and blood patterns.
Testimonials
Here are a few testimonials from satisfied members who’ve experienced the transformative power of breathwork at Samma Karuna:
“I am very new to meditation, and am so happy that my first introduction to it has been through with Samma Karuna.”
“The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for them.”
“You get a lot of useful tips for handling stress and anxiety in ‘real life’.”
Tetra Breathwork: A Practice of Compassion
One breathwork practice worth highlighting is Tetra Breathwork. Also known as Awakening Breath, Tetra breathwork is a tantric breathing practice that uses breath for healing and awakening. By following a specific breathing pattern, our mind enters a subtly different state of consciousness, and a natural healing system is activated in the body.
This powerful breathing technique aims to release energetic blockages, allowing the natural healing process to happen.
The process is centered on two pillars: breath and awareness.
Throughout the therapy, awareness accompanies the process of breathing deeply.
The healing comes from allowing the sensation to be there and accepting whatever comes, without any expectation or conditioning.
Tetra Breathwork at Samma Karuna
At Samma Karuna, a wellness center, you can learn and practice Tetra Breathwork.
Developed by Ishi, this therapeutic practice, based on the circular breath, may bring both healing to your body and the experience of spiritual awakening.
By practicing breathwork with compassion towards ourselves, we can better manage our emotions/mental health and responses to life’s challenges.
Tetra breathwork at Samma Karuna focuses on opening the energy pathways and releasing the blockages, leading to overall well-being.
Frequently Asked Questions About Breathwork
1. Can I do breathwork if I’ve never meditated before?
Absolutely! You don’t need any prior meditation experience to start breathing exercises.
Many techniques, like diaphragmatic breathing or box breathing, are simple enough for beginners.
Even a few minutes a day can help reduce stress and improve focus. Think of it as training your body and mind to reconnect with your natural rhythm.
2. How long does it take to feel the benefits of breathwork?
Some effects, like feeling calmer or more focused, can be noticed immediately after a few deep breaths.
Long-term benefits, including reduced anxiety, better sleep, and improved emotional balance, typically emerge with consistent practice over several weeks.
Daily practice, even as short as five minutes, can make a significant difference.
3. Can breathwork help with anxiety or panic attacks?
Yes! Techniques like diaphragmatic breathing, Buteyko breathing, and alternate nostril breathing can help regulate your nervous system and reduce the intensity of panic responses.
Practicing these regularly teaches your body to respond to stress more calmly, which can make symptoms of anxiety disorders more manageable over time.
4. Is there a “wrong way” to do breathwork?
While most beginner-friendly exercises are safe, it’s important to listen to your body.
Overly forceful breathing or holding your breath for too long can cause dizziness or lightheadedness.
Start slowly, stay relaxed, and focus on awareness rather than perfection.
If you have medical conditions like asthma, heart issues, or high blood pressure, check with your doctor first.
Conclusion
Breathwork is a powerful tool for self-healing, self-discovery and mental health.
By understanding what breathwork is and integrating these practices into our daily lives, we can transform our mental, emotional, and physical well-being.
Whether you are a beginner looking to embark on this journey or an experienced practitioner seeking to deepen your practice, exploring breathwork can open new pathways to health, happiness, and inner peace.
