In this article we will discuss some of the top breathwork methods and why you should learn them.
Offering breathwork as a service
Breathwork is a popular health trend. Many people are starting to become breathwork instructors . Breathwork classes are increasingly being offered in many gyms and studios around the world. As more and more people become aware of the benefits of breath there will be more demand for breath workshop classes and adding breath work as an additional service for those who work in the wellness field.
How does breath affect your nervous system?
Breathwork’s improved self-awareness also aids in releasing stress and trauma from the body.
Our nervous system is responsible for controlling and regulating many of our body’s functions. When it is under stress or in trauma, it can cause a range of physical and emotional symptoms. Breathwork can have a positive impact on your central nervous system. When you focus on breathing, you allow your body the chance to reset and recover from the negative side effects of stress.
Examples of top breathwork methods:
Wim Hof
Wim Hof is a Dutch extreme athlete and advocate of cold therapy, known for his practices in breathing exercises and cold exposure has earned him the nickname “iceman”.
The Wim Hof Method incorporates breathing techniques, cold therapy, and physical activities. His method has acquired popularity as an alternate type of self-improvement and treatment. It has shown considerable improvement in the treatment of a variety of illnesses, including depression, anxiety, and chronic pain, and has also proven effective in reducing some symptoms of autoimmune disorders.
A 2018 study found that the Wim Hof Method stimulated brain areas involved in suppressing pain, suggesting that it may have utility as an endogenous painkiller. Another study found that the Wim Hof Method was able to reduce inflammatory markers in those with autoimmune disorders as well as with arthritis.
Feel the 5 superhuman benefits of the Wim Hof Method
- Better sleep
- Boost energy
- Improved mental health
- Strengthen the immune system
- Increase sports recovery
Breath of Fire
The breathing technique known as Breath of Fire involves passive, normal inhalations and powerful, rapid exhalations.
It can be traced back to the ancient yogis of the Himalayas and is seen as a spiritual method of cleansing the energy in your body. Pranayama (fire breathing)can be used to relieve stress and anxiety, increase focus, increase energy, and boost the immune system. This style of forced exhalation may help reduce stress, boost brain function, and improve respiratory health. It’s also said to strengthen the abdominal muscles and improve digestion. Over time, you can try doing Breath of Fire for longer.
What to expect?
During Breath of Fire, you inhale passively and exhale forcefully. The exhale, which requires you to contract your abdominal muscles, is the main focus of this technique.
Also, the inhale and exhale should be the same length, without any pauses in between. This is different from slow breathing exercises, which often involve longer exhales. With this technique, the pattern of your breathing is more important than the speed. So, start slow if you’re new to the technique. You can speed it up later on. Breath of Fire is done in a seated position. It can last anywhere from 30 seconds to 10 minutes
Breath of Fire Tutorial – Women’s Health Yoga
Box Breathing
What is box breathing?
Box breathing, also known as square breathing or 4-4-4-4 breathing, is a technique that helps to focus on taking slow, deep breaths. It’s used by a wide variety of professionals and athletes for stress reduction and improved performance.
The Science
Box breathing was developed by Mark Divine, a former Navy SEAL commander, who has been using the technique since 1987. It’s regularly used by people in high-stress environments due to its ability to turn off a person’s fight-or-flight mode. Using this exercise is seen as a great method of relaxation, since it distracts your mind from the stresses around you as you focus specifically on your breathwork.
Benefits
- Allows you to feel calm and regulate your autonomic nervous system.
- Can help to regulate body temperature.
- Can help lower blood pressure.
- Reduces stress and improves mood, and can even assist in treating anxiety, panic disorder, PTSD, and depression.
- Can help treat insomnia when practiced before bed.
- Can help with pain management.
Box breathing relaxation technique: how to calm feelings of stress or anxiety
The Buteyko Method
Over the span of four decades, Dr. Buteyko developed a program designed to normalize breathing volume. By using slow breathing and breath holds after exhaling,
The objective is to take less air into the lungs.
By practicing these breathing exercises you can open your airways and improve blood circulation in a matter of minutes.
Few people realize that in order to increase blood flow and oxygen delivery to the tissues, breathing should be slowed down so that less air enters the body. You will know when you are taking in less air than normal when you start to experience a tolerable feeling of air hunger.
Within a few minutes of continued slowing of the breath to experience air hunger, the body temperature will increase to indicate an improvement of blood circulation. At the same time, there is an increase in watery saliva in the mouth – traditionally observed in Yoga as activation of the body’s relaxation response.
The Buteyko Clinic Method consists of seven exercises with a number of variations. The foundation of the method is to breathe only through the nose both during day and sleep. Nasal breathing with tongue resting in the roof of the mouth helps to ensure that the airway is larger. This reduces the risk of sleep problems including obstructive sleep apnea.
https://www.youtube.com/@ButeykoClinicInternational
Conclusion
On a personal level breath work is valuable because it gives you more control over your body and mind.
Controlling your breathing enables you to interrupt and redirect the flow of your emotions.
Breathwork is a type of mindfulness practice that involves intentional and controlled breathing patterns, with the aim of inducing altered states of consciousness.
Breathing, something we do 22,000 times in a day without a second thought. Something so simple as the way we breath can have multiple impacts on our mind, body and some would even say our soul. The pattern. The rhythm. The intensity. Even the timing of how and when to inhale and exhale. The combination of these few simple changes can show signs of improvement for people with medical conditions like asthma but can also help with anxiety and depression. It can re-energize the nervous system Like rebooting a computer. Our nervous systems sometimes need to be rebooted to.
You can discover all the other amazing ways you can enhance your life and the lives of others starting with just one breath at a time.
How to use breath work in a sound therapy session?
Reference articles
https://www.webmd.com/balance/what-is-breathwork
https://mindisthemaster.com/wim-hof-breathing-method-benefits/
https://www.medicalnewstoday.com/articles/wim-hof-breathing-method
https://www.wimhofmethod.com/iceman-wim-hof
https://www.healthline.com/health/breath-of-fire-yoga#definition
https://www.othership.us/resources/breathwork-techniques#ch3
https://buteykoclinic.com/breathing-exercises/
