The Power of Breathwork
Following on from our last blog series about stress - what is it and how to help yourself, one tool mentioned but not explored further, is breathing (or breathwork).
Simple right? We’ve been doing it since the moment we came out of the womb. We do it without having to think about doing it. It’s so powerful that without it we wouldn’t exist, so it makes sense that we could use it’s power to enhance our day to day life. Breathwork refers to various techniques that involve conscious control and manipulation of breathing patterns.
When you take moments to tune into your breath, you can use it to enhance your mood and mental health, to reduce stress, to move and exercise better, to feel stronger, to improve posture and to lower your blood pressure (to name a few). Let’s look at these further.
STRESS REDUCTION - Breathwork can activate the body's relaxation response, reducing the production of stress hormones like cortisol. Deep, rhythmic breathing helps calm the nervous system, promoting a sense of relaxation and reducing overall stress levels.
ANXIETY RELIEF - Controlled breathing techniques, such as diaphragmatic breathing or box breathing, can help manage anxiety symptoms. Focusing on the breath can redirect attention away from anxious thoughts, promoting a sense of calmness and control. As well as helping to calm the nervous system.
IMPROVED MOOD - Breathwork has been associated with increased production of endorphins, the body's natural mood enhancers. Deep breathing stimulates the release of these feel-good chemicals, which can contribute to a more positive mood.
ENHANCED EMOTIONAL REGULATION - Practicing breathwork regularly may help individuals become more aware of their emotional states and develop better emotional regulation. The mindfulness aspect of breathwork encourages a non-judgmental awareness of emotions, allowing individuals to respond to situations more thoughtfully.
IMPROVED CONCENTRATION AND COGNITIVE FUNCTION - Deep breathing increases oxygen flow to the brain, which can enhance cognitive function and concentration. This can be particularly beneficial for individuals dealing with issues such as brain fog or difficulty concentrating.
BETTER SLEEP - Certain breathwork techniques, such as progressive relaxation and deep breathing, can help relax the body and mind, making it easier to fall asleep and achieve more restful sleep. Improved sleep can, in turn, positively impact overall mental health.
LOWER BLOOD PRESSURE - Controlled breathing has been linked to a reduction in blood pressure. By promoting relaxation and reducing stress, breathwork may contribute to improved cardiovascular health.
Breathwork can also have several positive effects on physical training, enhancing performance, recovery, and overall well-being. Here are some ways in which breathwork can improve physical training.
INCREASED OXYGEN INTAKE - Deep, controlled breathing can increase the amount of oxygen delivered to your muscles and tissues. This improved oxygenation is crucial for energy production during physical activities.
ENHANCED ENDURANCE - Proper breathing techniques can contribute to improved endurance during aerobic exercises. By optimizing oxygen intake and minimizing the buildup of carbon dioxide, breathwork helps delay the onset of fatigue, allowing for longer and more effective workouts.
BETTER STRESS MANAGEMENT - Engaging in breathwork before or after a workout can help manage stress levels. Controlled breathing activates the parasympathetic nervous system, promoting relaxation and reducing the impact of stress on the body.
ENHANCED RECOVERY - Breathwork, especially techniques that emphasize deep, diaphragmatic breathing, can support recovery by promoting relaxation and reducing muscle tension. This is particularly beneficial post-exercise, aiding in the recovery process and minimizing muscle soreness.
IMPROVED POSTURE AND MOVEMEMNT EFFICIENCY - Breathwork can contribute to better body awareness and posture. Proper breathing techniques can help individuals engage their core muscles, stabilize the spine, and move more efficiently during exercises, reducing the risk of injury.
It's important to note that the specific breathwork techniques used may vary based on the type of physical activity and individual preferences. Additionally, consistency in practicing breathwork, along with proper hydration, nutrition and quality sleep, can contribute to the overall effectiveness of these benefits in physical training. It's important to note that while breathwork can have positive effects, it is not a substitute for professional mental or physical health treatment when needed. Individuals with specific health concerns should consult with healthcare professionals for appropriate guidance and support.