Take a Breath: An Intro to Breathwork
- Ka Wing Lai
- Aug 30
- 5 min read
Breathing is something we are aware of and do unconsciously from birth. Perhaps that's a good thing, allowing us to focus our energy and attention on our day-to-day activities. Can you imagine what it would be like having to inhale and exhale every breath consciously? That said, it can be helpful to intentionally shift our breathing for a brief period of time. This practice of controlled breathing is known as breathwork or pranayama in the traditions of yoga.
Why Practice Breathwork?
Being able to control our breathing can help us regulate the state of our body and our state of mind. Think back to a stressful moment. Did you notice your breathing become quicker
alongside your heart rate during that time? If so, that was likely due to your body shifting your breathing as part of the stress response, also known as the "fight-or-flight" response. And after some time, when the stressors in the situation pass, you may notice your breathing and heart rate slow back down. This often happens when our body shifts to a "rest and digest" response to a calmer state. As part of our survival mechanism, these two different responses are operated unconsciously by two parts of our autonomic nervous system – the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system triggers the"fight-or-flight" response, and the parasympathetic nervous system manages the "rest and digest" response. Our body's own gas pedal and brake, respectively, so to speak.
While these systems can operate without our attention, breathwork can help us better shift or remain in a particular state. This is because just as our nervous systems can signal changes to our breathing, intentional breathing can also inform our brains to shift. Research has found breathwork to help reduce stress and anxiety, increase focus, improve sleep, and regulate our emotions. As such, practising breathing techniques can be a helpful step towards improving overall well-being.
Breathing Through the Nose?
Research suggests that there may be benefits to breathing through the nose rather than the mouth in normal circumstances.
Nasal breathing can:
• Help better activate our parasympathetic nervous system and the "rest and digest"
response
• Engages more of the diaphragm (the dome-shaped muscle beneath our lungs) for deeper,
slower breaths
• Air is warmed, filtered, and humidified through the nose before it enters our lungs
That said, when we breathe out slowly through our mouth like a sigh or through pursed lips, it can also activate our parasympathetic nervous system and create a calming effect.
When to Practice and When to Be Careful
One perk of breathwork is that we can practise it anytime, anywhere. We can use it before bed or incorporate it into our self-care routine or a mindful check-in. Breathwork can be done before stepping into a difficult presentation or conversation, and it can be done during to help regulate. An important point to keep in mind when using breathwork is to listen to your body. If it is difficult to hold your breath for the duration a breathing technique may prompt, be gentle and don't force yourself. If there are difficulties breathing through the nose and/or mouth, it is best to check with a healthcare professional before attempting certain techniques. Lastly, breathwork may make panic stronger if the anxiety is centred around one's physical state ("It doesn't seem like I'm breathing properly. Am I suffocating or choking? What if I pass out?"). In such scenarios, breathing techniques may not be the most helpful and other coping strategies may be a better step.
Five Breathing Techniques to Start
With that in mind, here are five breathing techniques that one can experiment with and try out as a start to the world of breathwork. Practising breathwork for five to ten minutes can help alleviate some stress, and regular practice can be beneficial in reducing overall levels.
Box Breathing
Box breathing involves holding one's breath between inhales and exhales. A common counting pattern for the inhales, exhales, and holds is 4-4-4-4:
1. Inhale through your nose for a count of 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale through your nose or mouth for 4 seconds.
4. Hold for 4 seconds before repeating and thus forming a "box".
To begin, however, it may be more helpful to experiment for yourself and find a comfortable
count for each part of the exercise.
Cyclic Sighing
To practise cyclic sighing:
1. Inhale through your nose until your lungs are about half full.
2. Take another breath to fully fill your lungs.
3. Slowly exhale the air out through your nose or mouth.
This can be an interesting breathing exercise to notice differences when the lungs are fully and partially expanded.
Five-Finger Breathing
Five-finger breathing can help bring in other senses as we breathe. Using both hands, choose one to be the base and the other to slowly trace the other hand:
1. Start at the base of your thumb and trace upwards along the outside of your thumb with a
finger. As you do so, inhale through your nose.
2. Move your finger down the inside of your thumb, exhaling through your nose or mouth.
3. Follow the same pattern as you trace your other fingers.
4. Optionally, when you reach the outside of your pinky, you can reverse the tracing to
extend the exercise.
Diaphragmatic Breathing
Diaphragmatic breathing, also known as deep breathing or belly breathing, can help you involve and notice your diaphragm as you breathe. Similar to box breathing, you can find a count or rhythm that is comfortable for you.
To practice deep breathing:
1. Place one hand on your abdomen and place the other over your chest.
2. Inhale through your nose, notice your belly expand and your chest rise.
3. Exhale slowly through your nose or mouth and notice any shifts in sensations in your
abdomen and chest.
Alternate Nostril Breathing
Aptly named, alternate nostril breathing involves nasal breathing while switching between the left and right nostrils:
1. Close one nostril with your finger and slowly inhale and exhale through the other nostril.
2. Switch and repeat the process with the other nostril.
There are some variations to the exercise, such as inhaling through one nostril and exhaling
through the other before switching.
And so, I invite you to take a breath and begin.
References:
Banushi, B., Brendle, M., Ragnhildstveit, A., Murphy, T., Moore, C., Egberts, J., & Robison, R.
(2023). Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A
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Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M.,
Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 1–15.
Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork
on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1). https://doi.org/10.1038/s41598-022-27247-y
Lörinczi, F., Vanderka, M., Lörincziová, D., & Kushkestani, M. (2024). Nose vs. mouth
breathing- acute effect of different breathing regimens on muscular endurance. BMC sports
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Sinha, A. N., Deepak, D., & Gusain, V. S. (2013). Assessment of the effects of
pranayama/alternate nostril breathing on the parasympathetic nervous system in young adults. Journal of clinical and diagnostic research: JCDR, 7(5), 821–823.
Watso, J. C., Cuba, J. N., Boutwell, S. L., Moss, J. E., Bowerfind, A. K., Fernandez, I. M.,
Cassette, J. M., May, A. M., & Kirk, K. F. (2023). Acute nasal breathing lowers diastolic blood
pressure and increases parasympathetic contributions to heart rate variability in young adults. American Journal of Physiology. Regulatory, Integrative and Comparative Physiology, 325(6), R797–R808. https://doi.org/10.1152/ajpregu.00148.2023
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