Breathwork is a powerful tool for managing stress, improving emotional regulation and supporting the overall health of the nervous system. By intentionally controlling the breath, we can activate the body's parasympathetic nervous system, which helps us to ground, recover and find a sense of saftey in the midst of daily challenges. Whether you’re looking to reduce anxiety, improve focus or promote overall wellbeing, breathwork can offer transformative benefits.
In this blog post, I’ll walk you through some simple breathwork techniques and explain how each one can help you tap into the science of your body and mind to achieve overall wellbeing.
1. Diaphragmatic Breathing (Belly Breathing)
What It Is: Diaphragmatic breathing, also known as belly breathing, is a technique where you focus on breathing deeply into your belly rather than shallow breaths into your chest. It involves engaging the diaphragm, which is a large muscle located beneath the lungs.
How to Do It:
Sit or lie down comfortably with your hands resting on your belly.
Inhale deeply through your nose, allowing your belly to rise and expand (not your chest).
Exhale slowly through your mouth, letting your belly fall.
Focus on the rise and fall of your belly with each breath.
What It’s Good For: This technique helps activate the parasympathetic nervous system, which promotes relaxation and reduces stress. It is ideal for reducing anxiety, managing overwhelm and calming the mind. Regular practice of diaphragmatic breathing can also improve lung capacity and overall respiratory function.
2. Box Breathing (Square Breathing)
What It Is: Box breathing is a simple yet powerful technique used by athletes, military personnel and anyone in high-pressure situations. It involves breathing in a structured rhythm, with equal counts for inhalation, holding the breath, exhalation and holding again.
How to Do It:
Inhale through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold your breath again for a count of 4.
Repeat for several rounds.
What It’s Good For: Box breathing helps activate the vagus nerve, which is a key part of the parasympathetic nervous system. This practice can reduce anxiety, improve concentration and bring you back to a grounded, calm state. It’s especially useful when you need to clear your mind, refocus, or centre yourself in stressful situations.
3. 4-7-8 Breathing
What It Is: The 4-7-8 technique is a simple but effective way to bring about relaxation, especially before sleep or during moments of high tension. It involves inhaling for a count of 4, holding the breath for a count of 7 and exhaling for a count of 8.
How to Do It:
Inhale quietly through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly and completely through your mouth for 8 seconds.
Repeat this cycle for 4-6 rounds.
What It’s Good For: This breath pattern is known to help calm the nervous system, lower heart rate and promote relaxation. It’s particularly effective for easing anxiety, aiding sleep and managing stress. The extended exhalation helps to activate the parasympathetic nervous system, signalling to the body that it’s time to rest.
4. Alternate Nostril Breathing (Nadi Shodhana)
What It Is: Alternate nostril breathing is an ancient yogic technique that involves breathing through one nostril at a time, creating balance between the left and right hemispheres of the brain. This practice is known to calm the mind, clear energy pathways and reduce stress.
How to Do It:
Sit in a comfortable position with your spine straight.
Close your right nostril with your right thumb and inhale deeply through your left nostril.
Close your left nostril with your right ring finger and exhale slowly through your right nostril.
Inhale deeply through your right nostril, then close it with your right thumb.
Exhale slowly through your left nostril.
Repeat the cycle for several rounds, focusing on the breath.
What It’s Good For: This technique helps to balance the nervous system, promotes clarity and calms the mind. It’s an excellent practice for reducing stress, anxiety and tension and it can help you achieve a deeper focus.
5. Lion’s Breath (Simhasana Pranayama)
What It Is: Lion’s breath is an energising breathing technique that is often used to release tension from the face and jaw. It’s great for stimulating the vagus nerve and activating energy in the body.
How to Do It:
Sit comfortably with your spine straight.
Place your hands on your knees or thighs, keeping your fingers spread wide.
Take a deep breath in through your nose.
Exhale forcefully through your mouth, making a "ha" sound, and sticking out your tongue toward your chin.
Repeat for several rounds.
What It’s Good For: Lion’s breath is particularly useful for releasing tension in the face, jaw and throat. It helps activate the parasympathetic nervous system, reduces stress, and can provide an emotional release. It’s ideal when you need to release pent-up frustration or anger.
Why Breathwork Works
At the core of these techniques lies the principle of neuroception - the body’s ability to detect safety or danger in its environment. By engaging in breathwork, we are able to influence our nervous system’s state, shifting from a fight-or-flight response (sympathetic nervous system) to a rest-and-digest response (parasympathetic nervous system). This helps us manage stress, reduce anxiety and increase overall wellbeing.
Incorporating breathwork into your daily routine can help reset your nervous system, calm your mind and reduce the physical impact of stress on your body. With practice, these techniques can also improve your emotional regulation and create a greater sense of resilience in the face of life's challenges.
Final Thoughts
Breathwork isn’t just about taking a deep breath; it’s about intentionally guiding the breath to unlock the power of the nervous system and foster a sense of calm, balance and emotional resilience. These simple techniques are accessible to beginners and can be practiced anywhere - whether you’re at home, in the office or in the middle of a stressful situation.
Start small, experiment with different techniques and notice how your body and mind respond. Over time, you’ll develop a greater awareness of how your breath can support your emotional health and overall wellbeing.
If you’re ready to dive deeper into breathwork and nervous system regulation, consider exploring more advanced practices, or reach out for personalised sessions to help you harness the full potential of your breath.
