If you live a fast-paced lifestyle, the thought of slowing down for breathwork may feel like unproductive time, and many may doubt its effectiveness as a serious tool for impacting health. During my previous career, I had a very busy lifestyle, a demanding career, and three young kids at home. I was aware of breathwork as a technique but never seriously considered that it could be a quick and useful part of my toolkit. One frequent criticism by people, like me, who are very “left-brained” or “analytical thinkers” is that it’s too “woo-woo” or esoteric for practical use in everyday life.
Yet, if you follow the science behind breathwork as a tool for better health, you will find many physical, mental, and emotional benefits.1 There is a wide range of practices, from quick and simple to more advanced, that can be followed. The benefits are far-reaching, including improved mind-body connection, focus, athletic performance, sleep, immune function, heart health, digestion, better-managed stress levels, blood pressure, self-awareness, and an overall sense of well-being.
Debunking Misconceptions: Understanding the Truth About Breathwork
Many common beliefs and attitudes about breathwork undermine this simple yet effective tool:
- It requires lengthy periods of dedicated practice and is impractical for everyday life
- Breathwork is too simple to work
- Breathwork is only for people who are struggling
- It’s pseudoscience1 or “too woo woo”
- It’s only for meditation experts
- it requires you to completely clear your mind or achieve a certain state of relaxation before you can benefit from breathwork
- There is only one “right way” to practice breathwork
- Breathwork is only for releasing emotional issues
As I was driving home a few months ago, I noticed something peculiar happening with my breathing. It was a typical day, filled with errands and responsibilities, but as I made my way along the familiar route, a subtle discomfort began to stir. It wasn’t an unfamiliar sensation; in fact, it was something I had experienced several times before. It’s not a sudden onset of anxiety or an inability to breathe altogether. Instead, it’s as if my breaths aren’t quite deep enough, and there’s a subtle feeling of discomfort in the middle of my chest.
This sensation often catches me off guard, leaving me wondering what my body is trying to tell me. I wonder if I’ve been breathing too shallowly during my focused work. I also considered the possibility that it’s a holdover from my past struggles with nervous system dysregulation, a reminder that my body isn’t what it used to be before those challenges. But even as I try to rationalize what the issue is, the sensations persist, reminding me that there’s something deeper at play here. Whatever it is, my body is holding onto tension that I can’t quite shake.
So, instead of pushing down the feeling or giving into panic, I turn to breathwork, a tool that I now trust to navigate these moments of discomfort. My mind tells me it’s a waste of time, but having now seen the results, I have learned to trust in the process to guide me through. And within a few minutes, I felt a complete shift and at ease in my breathing. I am outright amazed every time at how quickly this works. It sounds too simple to be true, but it works. For me, this has become a tool for regulating my nervous system, listening to subtle signals from the body that I am holding on to stress.
Lessons Learned: Insights from My Breathwork Journey
Through breathwork, I’ve learned to listen to and honor the messages my body is sending me, even when they seem confusing or contradictory. In doing so, I have been completely amazed by the simplicity of this practice of re-instating a sense of control over my body and calm that I previously didn’t believe was possible. What I learned and now believe about Breathwork after experimenting with different types is that:
- Simple doesn’t mean ineffective.
- Breathwork is a proactive measure.
- Anyone can use it regardless of their level of experience with meditation or mindfulness practices.
- Just because something didn’t work in the past does not mean that it will necessarily be repeated in the future.
- Breathwork can be used for any number of purposes whether someone is facing serious challenges, taking a mindful pause, or simply seeking to enhance their well-being.
- Observe without judgment – The goal of breathwork isn’t necessarily to empty the mind or achieve a specific state of relaxation but rather to observe and accept thoughts and sensations without judgment.
Quick and Simple Breathwork Techniques: Box Breathing vs. 4-7-8 Breath
The two simple breathwork tools I fall back on are the Box Breathing (4-4-4) technique and the 4-7-8 breathing technique.
The 4-7-8 Breath2 was popularized by Dr. Andrew Weil, a physician and integrative medicine practitioner (also known as the Relaxing Breath). It requires very little time (1 to 2 minutes), can be done anywhere, and quickly puts you in a more relaxed state. Dr. Weil developed this breathing exercise as part of his repertoire of mind-body practices aimed at promoting relaxation and reducing stress. It’s widely used as a relaxation tool and is often recommended for managing anxiety and promoting better sleep.
The technique involves inhaling deeply for a count of 4, holding the breath for a count of 7, and then exhaling slowly and completely for a count of 8.Dr. Andrew Weil recommends practicing the 4-7-8 breathing technique for at least two breath cycles initially. Over time, individuals may gradually increase the number of cycles as they become more comfortable with the technique and its effects. However, he suggests avoiding excessive repetition of the exercise in a single session. It’s important to practice moderation and listen to your body’s cues when incorporating any breathing technique into your routine.
The Box Breathing technique, also known as square breathing, involves inhaling, holding, exhaling, and holding the breath for equal counts, typically done over a count of four. This technique provides a structured and rhythmic breathing pattern that can be particularly helpful for individuals who prefer a more structured approach to relaxation.
Both techniques have their merits, and the choice between them ultimately depends on personal preference and individual needs. Some people may find the longer exhalation of the 4-7-8 technique more calming, while others may prefer the symmetrical pattern of the box breathing technique. Experimenting with both methods can help you determine which one resonates best with you and provides the greatest benefit in promoting relaxation and reducing stress.
In summary, incorporating breathwork into your daily routine is a powerful way to enhance your physical, mental, and emotional well-being. By tapping into the art and science of conscious breathing, you can unlock a myriad of benefits that have the potential to transform your life. Whether you’re seeking stress relief, greater focus, or improved overall health, breathwork offers a simple yet profound path to living better.
Ready to experience the transformative power of breathwork for yourself? I invite you to consider how simple breathwork practice could be incorporated into your daily or weekly routine. Explore and adapt breathwork techniques to personal needs and notice what makes you feel more calm or more energetic. What works best for one person may not be the same for another. Experimenting with different approaches and adapting practices to suit individual preferences and needs.
Whether it’s a few minutes of deep breathing in the morning or a calming breath exercise before bed, take the first step towards a calmer, more in-control you. Don’t push down your needs for another day. Your journey to living better can start now.
If you are looking for guidance or need support as you navigate this path, don’t hesitate to reach out. Whether it is applying for personalized coaching or simply sharing your journey with our community, let’s support each other every step of the way.
References:
- Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
- Weil, A. MD (no date). Breathing Exercises: 4-7-8 Breath. Retrieved from https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
About the Author
Heather Budd is a National Board Certified Health and Wellness Coach, trained by the Functional Medicine Coaching Academy. She specializes in guiding individuals through lifestyle transformations to manage chronic illness and combat fatigue. With a diverse background in business, leadership and a profound personal health journey, Heather empowers clients to reclaim their health and extend their health span.
Important Information: The information provided in this blog is for informational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. While health coaching can support and enhance overall wellness, it is not a substitute for professional medical or mental health care. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition or health objectives.