The growing popularity of meditation and breathwork has introduced a variety of new terminology, which can often be confusing and intimidating. This language barrier may discourage people from fully exploring and benefiting from these powerful practices. However, understanding and mastering these breathing techniques can profoundly improve your overall health and well-being.

Breathing techniques and exercises are not just simple routines but potent tools that can enhance your life. From reducing stress and improving emotional health to boosting physical vitality, the benefits of proper breathing are vast and scientifically supported. This guide will demystify the most common breathing techniques, providing clear, step-by-step instructions to incorporate them into your daily routine. Whether you are a beginner or looking to deepen your practice, this guide will make these practices accessible to everyone.

We will cover a variety of breathing exercises, including diaphragmatic breathing, box breathing, and alternate nostril breathing. By the end of this article, you will have a solid understanding of how to use these techniques to improve your mental and physical health.

4-7-8 Breathing

Developed by Dr Andrew Weil, this technique acts as a natural tranquilliser for the nervous system.

How to do it:

1. Sit upright with your eyes closed.
2. Place the tip of your tongue behind your upper front teeth.
3. Exhale completely through your mouth.
4. Inhale through your nose for a count of four.
5. Hold your breath for a count of seven.
6. Exhale through your mouth for a count of eight.
7. Repeat three times, twice a day.

Benefits:
Anxiety & Depression: 4-7-8 breathing technique significantly reduced anxiety and depression scores, suggesting its potential benefits for patients with chronic conditions¹.

Heart Rate & Blood Pressure: The 4-7-8 breathing technique immediately reduces heart rate and blood pressure, and is associated with improved relaxation and better sleep quality².

Cortisol & Stress Response: It has been shown to help regulate cortisol, the hormone responsible for the body’s fight-or-flight response. Excessive cortisol can lead to adverse health effects, and the 4-7-8 technique can reduce cortisol levels, thus reducing stress and promoting relaxation³.

GABA Levels & Relaxation: The technique has also been associated with increased Gamma-Aminobutyric Acid (GABA) levels, an inhibitory neurotransmitter that helps reduce cortisol and adrenaline levels. This biochemical change contributes to decreased heart and respiratory rates, further aiding in relaxation and anxiety reduction⁴.

Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, helps you use your diaphragm effectively to take deep breaths, filling your lungs more efficiently. This technique can reduce blood pressure and heart rate and promote relaxation.

How to do it:

1. Lie on your back with your knees bent and a pillow under your head.
2. Place one hand on your upper chest and the other below your rib cage.
3. Inhale slowly through your nose, feeling your stomach rise.
4. Exhale through your mouth, tightening your stomach muscles.
5. Practice for 5-10 minutes, 3-4 times a day.

Benefits:
Improved Respiratory Function: diaphragmatic breathing exercises enhance respiratory function, including respiratory rate (RR), tidal volume (VT), and respiratory time. This technique is particularly effective for improving exercise capacity and respiratory function in chronic obstructive pulmonary disease (COPD) patients⁵.

Stress Reduction: diaphragmatic breathing may decrease stress as measured by physiological biomarkers and psychological self-reports. This suggests that the technique can be an effective tool for stress management⁶.

Cognitive Performance: diaphragmatic breathing practice can improve cognitive performance, particularly sustained attention⁷. 

Emotional Regulation: studies show a decrease in negative affect scores after the diaphragmatic breathing intervention. This indicates that the technique may help regulate emotions and reduce negative feelings.

Physiological Benefits: Diaphragmatic breathing lowers blood pressure and heart rate and improves relaxation responses. These physiological changes can contribute to overall health and well-being⁸.

Potential Benefits for Various Conditions: Diaphragmatic breathing may be beneficial for treating various conditions, including eating disorders, chronic functional constipation, hypertension, migraine, and anxiety. It may also improve the quality of life for patients with cancer and gastroesophageal reflux disease (GORD) and enhance cardiorespiratory fitness in patients with heart failure.

Alternate Nostril Breathing

This yogic practice is said to balance the brain’s two hemispheres, enhancing cardiovascular function and lowering heart rate. Alternate nostril breathing (ANB), known as nadi shodhana, has been studied for its various health benefits.

How to do it:

1. Sit upright and close your eyes.
2. Close your right nostril with your right thumb and inhale through your left nostril.
3. Close your left nostril with your ring finger, holding both nostrils shut for a moment.
4. Release your thumb and exhale through your right nostril.
5. Inhale through your right nostril, hold it shut, and then exhale through your left nostril.
6. Continue for up to five minutes.

Benefits
Autonomic Control: Long-term practice of ANB significantly enhanced parasympathetic modulation, as evidenced by improved expiratory:inspiratory (E:I) ratios and orthostatic tolerance tests. This suggests that ANB can positively influence autonomic control, promoting relaxation and reducing stress responses⁹.

Anxiety: Studies on ANB show a trend towards lower anxiety scores, indicating a potential anxiolytic effect of ANB in acute stressful situations¹⁰.

Cardiovascular Function: ANB significantly improves heart rate and blood pressure biomarkers after four weeks of practice. These findings suggest that ANB can help reduce risk factors associated with cardiovascular disease, such as stress and high blood pressure¹¹.

Lung Function: ANB positively affects respiratory endurance, which could also improve athletic performance.

Stress & Well-Being: ANB significantly reduces stress levels and promotes overall well-being. The practice is also associated with improvements in neurocognitive, respiratory, and metabolic functions¹².

Brain Activity: Left-nostril breathing, part of ANB, is associated with increased parasympathetic activity and stress alleviation. This suggests that ANB can help balance the autonomic nervous system and promote relaxation¹³.

Holotropic Breathwork

Developed by Dr. Stanislav Grof, this technique involves quickened breathing paired with evocative music, guiding practitioners into a non-ordinary state of consciousness for natural healing.

How to do it:

1. Lay down comfortably.
2. Begin with deep, rapid breathing.
3. Continue breathing in this manner while listening to evocative music.
4. Allow the breath and music to guide you into a deeper state of consciousness.

Benefits:

Stress Reduction and Mental Health Improvement: Holotropic breathing exercises have been shown to help people feel less stressed compared to those who did not practice these techniques. Additionally, these exercises significantly reduced feelings of anxiety and symptoms of depression¹⁴.

Improvements in Life Satisfaction and Stress Reduction: Studies have found a significant increase in ratings of non-judgmental thinking shortly after Holotropic Breathwork (HBW) sessions, with these improvements lasting for four weeks afterwards. Additionally, they show a notable decrease in stress-related symptoms and a significant increase in life satisfaction four weeks after HBW sessions. These findings suggest that these sessions can potentially enhance well-being and reduce stress¹⁵.

Wim Hof Method

This method combines deep breathing with cold exposure to control the autonomic nervous system and increase stress tolerance. The Wim Hof Method (WHM) has gained significant attention recently, and several peer-reviewed studies have examined its potential benefits.

How to do it:

1. Sit in a comfortable position.
2. Take 30 deep breaths, inhaling through the nose and exhaling through the mouth.
3. On the last exhale, hold your breath as long as possible.
4. Inhale deeply and hold for 10 seconds.
5. Repeat the cycle three times.

Benefits:

Immune System Modulation: Participants trained in the Wim Hof Method (WHM) were able to suppress their immune response when exposed to an experimental endotoxin. Compared to the control group, they showed lower levels of pro-inflammatory mediators and higher levels of anti-inflammatory mediators. This study suggests that the WHM could potentially treat autoimmune diseases¹⁶.

Pain Reduction and Endurance: Participants practising the WHM showed increased pain tolerance during cold exposure. They also demonstrated lower heart rates and higher heart rate variability during pain stimuli, indicating better stress management¹⁷.

Metabolic Activity and Brown Adipose Tissue: Participants trained in the WHM showed significant increases in BAT activity and cold-induced heat production. This suggests potential applications for the WHM in weight management and metabolic health¹⁸.

Stress Reduction and Mental Health: Participants practising the WHM showed significant reductions in self-reported symptoms of depression, anxiety, and stress. They also demonstrated improvements in quality of life and mindfulness scores¹⁹.

Athletic Performance: Participants trained in the WHM could maintain their core body temperature and perform better in extreme cold conditions compared to a control group. This suggests potential applications for athletes training in challenging environments.

While these studies provide promising evidence for the benefits of the Wim Hof Method, it is essential to note that more research is needed to fully understand its long-term effects and potential applications in clinical settings. As with any new health practice, individuals should consult a healthcare professional before incorporating the WHM into their routine, especially if they have pre-existing health conditions²⁰.

Resonant Breathing

This technique balances the autonomic nervous system by aligning breathing with heart rate variability. These techniques can be practised regularly to promote healing and well-being. Always consult a healthcare provider before starting new breathing exercises, especially if you have underlying health conditions.

How to do it:

1. Inhale for four seconds through your nose.
2. Exhale for six seconds.
3. Gradually increase the duration to five seconds in and five seconds out, then six seconds each.

Benefits:

Improved Heart Rate Variability (HRV): Resonant breathing significantly improves HRV, particularly the LF/HF ratio, a key goal in HRV biofeedback training. Studies show that breathing at one’s resonance frequency lead to a higher LF/HF ratio than breathing at other rates or sitting quietly²¹.

Reduced Blood Pressure: Studies also demonstrate that participants practising resonant breathing have lower systolic blood pressure during and after a stressful task.

Enhanced Mood: Participants of the resonant breathing technique report higher positive moods than other groups after the breathing exercise ²².

Improved Autonomic Function: Research suggests that breathing in a narrow frequency range around the resonance frequency better stimulates the baroreflex and increases respiratory sinus arrhythmia (RSA) than breathing at other rates²³.

Potential Benefits for Long COVID: A recent study found that resonant breathing exercises improved self-reported symptoms and well-being in people with Long COVID. These exercises required less exertion and potentially improved autonomic function²⁴.

Stress Reduction: Resonant breathing has been shown to help reduce stress responses, as evidenced by lower blood pressure reactivity during stressful tasks.

Improved Baroreflex Sensitivity: Breathing at the resonance frequency enhances baroreflex sensitivity, which is crucial for maintaining cardiovascular health²⁵.

TLDR;

Breathing exercises, aka breathwork, are powerful tools for enhancing mental and physical health. This guide covers various exercises, such as diaphragmatic breathing, 4-7-8 breathing, alternate nostril breathing, and the Wim Hof Method. These techniques can help reduce stress, improve emotional well-being, boost physical vitality, and even aid in managing specific health conditions. Understanding and practising these methods can unlock significant benefits for your overall health and well-being.

Further Reading Suggestions

“The Healing Power of the Breath” by Richard Brown and Patricia Gerbarg: A comprehensive guide to various breathing techniques and their benefits for mental and physical health.

“Breath: The New Science of a Lost Art” by James Nestor: This book explores the science behind breathing and its impact on health, performance, and well-being.

“The Wim Hof Method: Activate Your Full Human Potential” by Wim Hof: A detailed explanation of the Wim Hof Method, including breathing techniques and cold exposure practices.

“Breathe In, Breathe Out: Restore Your Health, Reset Your Mind, and Find Happiness Through Breathwork” by Stuart Sandeman: A practical guide to breathwork for improving health and mental clarity.

“Just Breathe: Mastering Breathwork for Success in Life, Love, Business, and Beyond” by Dan Brulé: This book provides techniques and exercises for harnessing the power of breath to achieve success and well-being.

“The Science of Breath: A Practical Guide” by Swami Rama, Rudolph Ballentine, and Alan Hymes: A classic text that delves into the physiological and psychological benefits of various breathing practices.

“Pranayama: The Breath of Yoga” by Gregor Maehle: Focuses on yogic breathing techniques (pranayama) and their applications for health and spiritual growth.

References

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[NB. All images created using MidJourney]