Top 10 Benefits of Breathwork Practice

1.     Reduces stress/anxiety

The breath is always accessible to us and how we breathe often gives some indication of how we are feeling. Shallow rapid breaths can indicate a sense of feeling unsafe and anxious whilst slower, deeper belly breaths can help us to feel calm, grounded, centred and energised. Connecting with our breath and mindfully exercising breath awareness and/or breathwork practices allows us to tap into our nervous system and support down-regulation of hyperarousal. This enables us to develop a greater capacity to be with these sensations, feel them and allow them to process and pass through. This helps to increase our confidence and resilience in dealing with times of heightened stress and anxiety and strengthens the pathways of the parasympathetic system. Breathwork can help us to complete the stress cycle by journeying through the fight/flight response to a place of presence and regulation.

2.     Improves sleep

Many breathwork practices support embodied rest and sleep. Breathwork is one of the top recommended natural sleep aids and can support those who are struggling with insomnia. Breathwork practices deepen our connection to our body and therefore support us to enter into a deeper embodied rest. This can be particularly supportive for those who carry a lot of trauma and/or tension in the body or struggle with dissociation. Supporting our body to come into mindful rest and sleep helps to build pathways to a greater embodied connection throughout our waking lives also.

3.     Trauma healing/release PTSD

For those who are seeking to process or navigate trauma, breathwork can be a valuable tool. Breath awareness and breathwork practices can support a more mindful relationship to our thoughts, feelings and bodily sensations. Therefore through practice breathwork offer us a greater sense of control in our response to the world around us. The breath acts as a bridge between the body and mind thus supports those who may be experiencing withdrawal, shut down or dissociation to reconnect with bodily sensations and feel more present and grounded. Working mindfully with certain breathwork practices can deactivate the sympathetic nervous system and create an embodied sense of safety. The more that we allow ourselves to feel this sense of safety we are training our nervous system to navigate the world in a different way. It is from this sense of safety that we can feel ready and able to process and release trauma.

4.     Improves self-confidence and trust

Through continued and consistent breath awareness we can improve our confidence and deepen into genuine self-acceptance and love. Breath awareness is the simple practice of being with our natural breath, observing and witnessing how it might move and change and the sensations we feel in our bodies. By supporting a practice of accepting what is present and not forcing our bodies or breath into any particular practice we deepen into relationship with self from a place of respect and trust. It is from this place that other breathwork practices can be integrated – from the wisdom of your own body.

5.     Encourages deeper presence

The breath is a gift that reminds us of what it means to live in the present…moment to moment. Breathwork invites you to a journey within, transcending time and space and enter the realms of pure existence. In this altered state of consciousness things slow down and we can access a profound existential wisdom unburdened by past of future concerns. The internal tides of our own breath remind us of what it means to return to the ocean of consciousness. Cultivating presence in our lives supports us to live more authentically with a deeper sense of wholeness, meaning and freedom.

6.     Explore spirituality & improve creativity

Breathwork practices create space for self-exploration in the psychological, emotional, relational, embodied and cosmic realms. Through the experience of safety and surrender they can foster flow states & spiritual awakening. Breathwork supports greater communication between our conscious and subconscious minds allowing access to insights and inspiration which support creativity.

7.     Strengthens lungs & diaphragm

For strong and healthy lungs breathing is a breeze. A regular breathwork practice can improve lung capacity, strengthen respiratory muscles and the diaphragm. Breathwork is recommended by trained healthcare professionals for those who want to improve their lung health such as those who suffer with asthma or COPD. A restricted and contracted breath creates weak lungs and diaphragm, the body will then use other muscles around the neck, back and chest to support the breath. This can result in tension, headaches, shallow breathing, increased anxiety and breathlessness. Strengthening the respiratory muscles improves oxygen intake which feeds and nourishes our cells supporting more energy, a greater sense of aliveness and improved exercise.

8.     Improves digestion

Those who struggle with digestive issues such as IBS can benefit from breathwork practice. Breathwork supports greater flow, relaxation and the activation of the parasympathetic system which is our regulated ‘rest and digest’ state. The reduction of stress and anxiety reduces cortisol levels which reduces gut inflammation. Breathwork also stimulates and improves blood flow to all bodily functions including the digestive tract. Encouraging fuller, deeper, embodied belly-breathing helps to bridge the body-mind connection to your gut and therefore mindfully and relationally support release and relaxation.

9.     Helps to manage pain

For those who live with chronic pain, to distance yourself from the pain you may feel disconnected from your body. You may experience feelings of rejection, grief and anger towards the body. Breathwork can support you to rebuild that body-mind connection at a pace that feels manageable and right for you. Breathwork also creates the release of endorphins which can reduce sensitivity to pain and encourage the pleasure senses in the body. Certain practices increase oxygen in the blood, decreasing carbon dioxide and therefore changing the acidity of the body; an alkaline environment can support your body’s natural healing process and reduce inflammation.

10. Improved focus

Breathwork practices can create new pathways of focus and concentration. Bringing your attention to the breath has a meditative quality that requires focused intention. In a world of technology where everyone and everything appears to be demanding our attention, breathwork allows for us to practice our focus and strengthen our attention spans which can extend to all other areas of our lives including relationships, work, exercise and creative endeavours.

How to incorporate a daily breathwork practice into your routine:

·       Schedule a time: I recommend either practicing in a morning and/or on an evening. However, some people find it helpful to integrate their breathwork practice at other times of the day e.g. lunchtime.

·       Start small: I suggest starting with 10 minutes once a day and then increasing that to 10 minutes twice a day. That might feel like enough for you or over time you may wish to practice for longer periods of time. As breath awareness and the practices become integrated into your life you will find yourself calling upon them throughout the day e.g. in a meeting, whilst out shopping or visiting family and/or during a crisis.

·       Set a reminder: It might help to set a gentle reminder on your phone until you get used to the new routine or in times of greater stress when you are more likely to avoid the practice.

·       Be kind: Be kind to yourself as you take this journey. This alone will support a healthier, fuller breath. Remember that you can always come back to the practice of breath awareness to foster your self-compassion and trust. Also, sometimes life happens, and we lose our focus. This is not a failure but an opportunity to deepen those pathways back to presence which will become more ingrained over time.

·       Variety: Having numerous practices to call upon in different situations will prevent boredom and repetitive routines that don’t support your mindful awareness. Remember presence is key.

Why work with a Breathwork Coach?

Working with a Breathwork Coach provides a supportive holding environment for you to process thoughts, emotions, sensations and memories as they arise. Knowing that you are not alone in the journey can support you to deepen into your process knowing that you are engaging with the practices a safe and contained way. I am a trauma-informed Breathwork Coach, I am also a Creative & Somatic Counsellor & Psychotherapist, so you know you are in safe hands. I combine breathing practices with somatic awareness and creative practices to support and develop a nurturing relationship with the nervous system. Breathwork Coaching provides an opportunity to go within, connect to parts of self and deepen bodily awareness. I specialise in working with those who have experienced trauma, and I work at a pace and depth that feels right for you.

There are a wide range of breathwork practices such as Wim Hof, holotropic, rebirthing, and more. These practices can offer beautiful transcendental and euphoric states however because they involve breathing in a forceful and quick succession, some people, especially those who have a sensitive nervous system and/or have experienced trauma, can find these practices dysregulating or even re-traumatising. The practices that I work with are much gentler and grounding such as the humming bee, rock and roll and Ujjayi breath. When you work with me as a Breathwork Coach we will spend time to fully connect and listen to our bodies and integrate breath awareness (being with the natural breath) then through listening to the wisdom of your own breath and body we will together choose which breathwork practices to work with to support your nervous system and goals. When working with the body and the breath you may access states of relaxation and consciousness which give forth to deeper insights, symbols and wisdom. If it would be helpful for you, we can use creative materials such as pastels, clay and paints to explore these further.

Melissa Rose Spencer MSc UKAHPP

Holistic Counsellor, Psychotherapist & Breathwork Coach