If you have been following me at all you probably know I teach breathwork meditation (the least helpful name for a practice ever because of its vagueness, at this point it is a bit of an inside joke) and lead regular “breathe from home” groups (see here). But there is so much more room for teaching, so in this article I offer you an introduction to breathwork techniques. It is definitely not comprehensive (the book Breathe: The New Science of a Lost Art (by James Nestor) can’t even cover all the techniques so this article certainly can’t), but is meant as an introduction for the curious.
Basically, breathwork of any kind involves altering the pattern of our breathing. Breathwork has been used throughout history for its health benefits, but also to achieve results modern science is still unable to fully understand (like yogis who can sit unprotected in snowy mountains for hours with no ill effect). I cover here only those techniques I use in my own daily life. They’re simple, effective, and in most cases don’t actually require you to stop whatever else you are doing to practice them. (Breathwork meditation is the exception.)
[S]ome of these researchers are also showing that many modern maladies–asthma, anxiety, attention deficit hyperactivity disorder, psoriasis, and more–could either be reduced or reverse simply by changing the way we inhale and exhale.
This work is upending long-held beliefs in Western medical science. Yes, breathing in different patterns really can influence our body weight and overall health. Yes, how we breathe really does affect the size and function of our lungs. Yes, breathing allows us to hack into our own nervous system, control our immune response, and restore our health. Yes, changing how we breathe will help us life longer.
Breathe: The New Science of a Lost Art, xix.
Our breath gives us a powerful way to “hack” our own body systems. We do this in a few ways, generally though controlling the amount of CO2 in our bloodstream with breathing techniques that either increase, or decrease its concentration. Despite what we might have been taught in school (O2 being good, CO2 being a bad waste product) CO2 is not our enemy, we need a certain percentage of CO2 for our bodies to function. And even before we know what O2 and CO2 were humans had figured out that modifying their breathe could wake us up, light our creativity, or calm and relax us. (For the science behind this see the book referenced above.)
For now though we’ll look at a couple calming practices and one to build up the fire as it were.
First, calming. Most of us are familiar with the basic meditation practice of counting our breath. In this meditation practice you don’t try to influence the breath in any way, you simply pay attention to it. You can count your breathes if that helps maintain your focus. You can also simply focus on the feeling of breathing, maybe the air as it passes your nostrils, or how your chest expands, or the movement of your diaphragm. This breath should be taken in and released through the nose (almost always the best option unless we are trying to specifically fire up the nervous system). The breath should be gentle and relaxed, not forced. You can do this while sitting for meditation, or anytime. Try it while doing monotonous chores for instance, while walking, or while falling asleep.
If you have trauma and you find yourself beginning to hyperfocus, or to disassociate during this practice please discontinue and consult with a trauma informed meditation teacher. Mindfulness can be helpful for trauma survivors, it can also be reinforced by mindfulness techniques without proper modification.
For more see: Trauma Informed Mindfullness, by David A. Treleaven
If you aren’t good at sitting you can practice walking meditation using the breath. Thich Nhat Hanh taught a simple walking meditation that follows your breath. Without changing your breathing begin walking, not fast, not slow; find a measured intentional pace. Count your footfalls during a gentle inhale. 1, 2, 3 (perhaps, let it be natural). And then count your footfalls during your exhale. Continue doing this gently, without changing your breath at all. You can also use words for each step, “here” during the inhale, “home” during the exhale. Using words can remind us that we are here, and home in our bodies and on this earth. With practice you might decide to lengthen your inhale or your exhale by one step, but after a few of these longer breaths return to your natural breathing rhythm.
Finally there is my favorite calming breath technique called 4-7-8. This is an excellent choice if you need help falling asleep or calming your body during panic or stress. The short inhale and breath holding helps change the CO2 in our bloodstream which calms us and activates the relaxation parts of our brain. Here’s how it works, gently inhale through the nose for a count of 4. Then hold your breath for a count of 7, and then exhale audibly through the mouth or nose for a count of 8. Repeat 4 or 5 times. Breathe normally a few times, return to the breath pattern if needed. If at any time you feel short of breath just take a few normal breaths and return to the pattern when you are ready.
All those breathing techniques are meant to calm and settle you, to clear your mind and bring peace by activating the parasympathetic nervous system.
But not all breath practice is meant to bring calm. And in fact one of my favorite meditation techniques is a breath practice that activates the brain, revs things up, and tends to really kick creative thinking and problem solving into overdrive. It does this by kicking in the sympathetic nervous system, otherwise known as our fight/flight/freeze response. This practice can be quite activating and can (until you are used to it) create feelings of anxiety. I suggest this practice be done with the guidance of someone trained in it who can guide you. But you can practice on your own too (I suggest practicing with a breathwork teacher a few times before you do solo practice). If you want guidance you can sign up for one of my group sessions (beginning friendly always) here.
If you are considering breathwork meditation here is a basic introduction to orient you and prepare you for your first session.
This practice is done laying down. You can lay on a yoga mat, bed, or couch. Anywhere you are comfortable, really. Don’t worry about falling asleep, you won’t if you follow the breath pattern! What is important is that your spine should be flat (a pillow under your knees may be helpful if your lower back is tight) and your throat open, so don’t pile up pillows under your head. It isn’t unusual to get cold while meditating so I make myself a nest of warm blankets. And I like to lower the lights in the room and use an eye pillow.
Because of the way this practice works on your nervous system you may feel sensation or vibration in your hands, feet, or other parts of your body. This is normal. If it becomes too intense switch back to normal breath until it dissipates, you should also feel free to wiggle, or move in any way that feels good during the practice. Listen to and trust your body. Most breathwork groups (and those I lead) will practice the active breath for 30 minutes followed by a 10 minute deep rest period.
This is a three part breath practice, all done through your mouth (this also helps activate the sympathetic nervous system). You will take a deep breath in to the belly, and then breathe in again this time filling the chest. Then breathe out through the mouth strongly and repeat. And yes, you really can breathe in twice for each exhale. And while you cannot control where air flows into your lungs you can concentrate on opening your belly and chest for each inhale.
Breathwork meditaiton is an over breathing technique, for more on the science of over breathing see the book referenced above. It is not at all unusual to have flashes of insight during these kinds of practices, to get a big idea, or finally see the solution to a thorny problem. You may feel intense sensation in your body and you may find long held emotions coming up (and able to be released) during the practice.
A teacher leading such a group will play music and offer invitations for you to speak, make noise, move, or otherwise help the practice move along. So listen to yourself while you practice and follow your instincts (again, I always recommend practicing with a trained breathwork teacher before trying on your own)!
At the end of active breathing we rest. Often this time is one of deep stillness and peacefulness. Move slowly and gently as you come out of your practice, you might find yourself a little dizzy. Drink lots of water!
This article in no way covers all the forms of breathwork that are used around the world, or in various traditions (from religious to modern psychotherapy). But hopefully it gives you a little entrance into this diverse and powerful practice.
