By Denise Everheart | Updated on : August 28, 2021
Everyone is talking about breathwork! With so many choices, let us decode the mystery of breathwork.
If you have taken a yoga class recently or Googled anything related to managing stress, the word breathwork certainly came up. Although sometimes tied to the ‘New Age’ realm, science is finding some breathing techniques have real value when it comes to our mind-body health challenges. SKY Breath Meditation is at the forefront of this breathwork frontier, making a difference in thousands of lives every day. But to truly understand the power of breath, let’s look into breathwork as a whole.
Breathwork, defined by Merriam Webster, is “conscious, controlled breathing done especially for relaxation, meditation, or therapeutic purposes”. At first, it might seem a bit of a stretch to think that your breath holds the key to your physical and mental wellbeing. But think back to a time when you were upset or angry and then you remembered to take a deep breath and let it go. Instantly there was some relief, yes? Now, imagine harnessing that power by controlling the breath in very specific ways. This is the amazing opportunity that breathwork offers!
What makes breathwork work?
Asking the question, what makes breathwork ‘work’ might conjure up an image of huffing and puffing rather than that of a controlled breathwork technique. A good breathwork technique shouldn’t be a lot of work to do but may take some small effort on your part. Breathwork at the gross level improves our lung capacity so that we are better able to use our lungs fully. It is observed that on average adults use only about one-third of their lung capacity.
There is also a profound connection between our breath, body, and mind that although somewhat mysterious has research to back it up. We already know that we breathe differently according to how we are feeling. Using a simple analogy, you can think of the mind as a kite and the breath is the string on the kite. Just as the string controls the way kites fly in the sky, our breath can influence our minds. Having the breath go in certain patterns of breath brings the mind to a more centered state of being, more present and mindful.
The shape of breathing
Square breathing is one example of breathing patterns that are not only popular but easy to do. Variations are too numerous to mention. With all the different counts of breathing in, holding the breath, and exhaling, some patterns might look more like a triangle or even the letter L. The point of these patterns is to harness the subtle energy present in the air we breathe, called prana, and upon exhalation, we expel toxins and negative emotions while yielding an increase in relaxation. Other ‘shapes’ in breathwork exercises include circles of breath, as in SKY Breath Meditation. SKY reaches even more subtle levels effectively releasing deep stresses and takes you to the door of meditation.
Another wonderful breathing technique for meditation or any time you want to be centered is alternate nostril breathing, also known as Nadi Shodhan Pranayama. Most yoga studios will incorporate this simple, yet valuable pranayama that is also considered an advanced breathing practice because of its subtleties. Pranayama is two Sanskrit words in one. Prana is that subtle lifeforce energy already mentioned and Yama means to control or harness. You could say that pranayama is the original breathwork from ancient India. Enjoy a unique breathwork experience below.
What is breathwork for?
Author, a journalist, and SKY graduate(!), James Nestor, recently released a New York Times bestseller Breath: The New Science of a Lost Art, investigating how humans have lost the ability to breathe correctly, the health issues that ensue, and how to fix it. He mentions modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance; rejuvenate internal organs; halt snoring, asthma, and autoimmune disease; and even straighten scoliotic spines. None of this should be possible, and yet it is.
For different people, practical reasons for turning to breathwork range from looking for relief from anxiety and PTSD to lowering blood pressure and increasing immunity. Spiritual and interpersonal reasons include desires for self-actualization, improved relationships, and greater focus for more productivity. In fact, I cannot think of even one health challenge or self-improvement need where breathwork couldn’t be very helpful.
Breathwork for alleviating anxiety
One of the easiest ways to quickly alleviate anxiety is the simple tool, straw breath, sometimes called pursed-lip breathing. Straw breath can be practiced with eyes open or closed, preferably eyes closed. To begin, inhale through the nose, then as you exhale through the mouth, shape your lips as if there is an invisible straw you are breathing out of. This is most effective with slow breathing. This simple technique can be used as frequently and as long as desired, there are no limitations. Straw breath can help to lower blood pressure in a stressful moment but is not a substitute for medication. You may have seen ads for some small metal straw-like tubes dangling from a chain to wear around your neck so you can use straw breath at your convenience. But these metal tubes or any straw for that matter aren’t needed when you can just purse your lips.
Breathwork for relieving stress
Belly breathing is a natural tool for relieving stress. A University of Michigan post describes belly breathing in 6 points utilizing deep breathing and straw breath:
Sit or lie flat in a comfortable position.
Put one hand on your belly just below your ribs and the other hand on your chest.
Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
Do this breathing 3 to 10 times. Take your time with each breath.
Notice how you feel at the end of the exercise.
Breathwork for more energy
One of the best ways to experience more energy from a breathing exercise is to learn Bhastrika, which means bellows breath and is sometimes referred to as yogic cappuccino. Once while I was driving back from a long road trip late at night, I was feeling like I could fall asleep at the wheel. I pulled over, went outside to sit on the railing, and proceeded to do three rounds of bellows breath. I was so invigorated I drove 3 more hours without the fear of going off the road, or worse. Surprisingly, Bhastrika is not only energizing, but also leaves you feeling calm and focused. It is especially effective in expelling toxins via the breath. For obvious reasons, Bhastrika is my favorite pranayama.
Bhastrika is one of the breathing techniques taught on the SKY Breath Meditation program. You can also learn it in a little more than an hour if you attend Beyond Breath, a free online live session with a meditation instructor.
Common types of breathwork
There are some types of breathwork I would urge more caution with. Holotropic breathwork according to Verywell mind, “This unconventional New Age practice was developed by psychiatrists Stanislav and Christina Grof in the 1970s to achieve altered states of consciousness (without using drugs) as a potential therapeutic tool”. I recommend sticking to a breathing technique that first benefits the body and then allows a more natural progression in terms of higher states of consciousness. Kundalini breathwork is another breathwork practice that warrants extreme care.
Wikipedia defines “Conscious breathing as an umbrella term for medical and therapeutic methods that improve the breathing function. These methods involve directing awareness to breathing and developing habits that improve respiration”. Pranayama definitely comes under the umbrella of conscious breathing. Transformational breathwork is associated with rebirthing but includes other healing modalities. Diaphragmatic breathing is widely recognized by the medical profession to strengthen the diaphragm and breathing to be less work overall.
SKY Breath Meditation, unlike some of the breathwork born in the 1970s, is rooted in the ancient yogic wisdom thousands of years old and was brought to life by Gurudev Sri Sri Ravi Shankar. SKY (Sudarshan Kriya) uses specific circular, rhythmic patterns of breath to bring the mind and body into a relaxed, yet energized state. Recently Yale University published its findings on the SKY Campus Happiness program and found that student’s overall mental health improved.
Choosing a breathwork practice
Although breathwork overall is a very safe means of improving both physical and mental health, it would be good to see what the science says about a particular breathwork therapy before diving in. You will also want to make sure the person instructing you has been properly trained in the breathing technique, in other words, avoid learning from your friend who took a class or learned from another friend...these scenarios usually end up with either no result or possibly feeling worse.
In all of the craziness and BUSYness of life, you might want to choose to learn a breathwork technique online, from the comfort of your home. The Art of Living Journey app has a nationwide database of both breath-based and mantra-based classes. Click here to find one that fits your schedule for online or in-person courses.
Breathwork with your meditation practice
It just makes sense that breathwork would be a natural preparation for your meditation practice, whether you use Transcendental Meditation, Sahaj Samadhi Meditation, or another mantra-based technique. Literally, for thousands of years, yogic breathing has been a practical tool for deeper meditation experiences. Going back to the kite and string analogy, the mind can be anywhere, past, present, or future. But the breath is always in the present moment. Just bringing your attention to the breath can start you off in a better place as you sit for your daily meditation practice.
To breathe or not to breathe
We all have to breathe! It is the very life force that keeps us alive and ticking. But is your breath working for you to its full potential? If not, you now know what to do! Choose a breathing practice and make your breath work for you! All the best on your breathwork journey!
Denise Everheart is a freelance writer, meditation coach, and recipe designer. Follow her @everheartstudio4meditation and @celeplateyourlife on Instagram.
