By sabrina joy, nervous system regulation specialist
Breathwork may be a modern term that is rising in popularity, but the practices that comprise what we think of as "breathwork" are anything but new. Different forms of modulated, adjusted or trained breathing are gaining widespread attention as science begins to prove what ancient practices have known for ages; how you breathe can change your life. Modern science is just beginning to understand the breath's potential to calm the mind, improve physical health, and promote emotional healing. But what exactly is breathwork, and how does it work?
What is Breathwork?
At its core, breathwork refers to various techniques and practices that involve consciously controlling the breath. While breathing is something we do naturally, most of us do so unconsciously. Breathwork is essentially intentional breathing to activate different physiological and psychological reactions within the body.
The Origins of Breathwork
The practice of using breath as a tool for healing and transformation has roots in ancient traditions. In yoga, Pranayama (the art of breath control) has been practiced for thousands of years to balance the mind and body. Eastern practices like Tai Chi and Qigong also emphasize breath as a means to cultivate energy (or "qi") and improve overall vitality.
In more recent times, breathwork has evolved through modern modalities, such as Holotropic Breathwork, developed by psychiatrist Stanislav Grof in the 1970s, and the Buteyko method, developed by Russian physiologist Dr. Konstantin Buteyko in the 1950s.
The Science Behind Breathwork
Breathwork is more than just a mindfulness practice—it has a profound impact on the body’s physiology. The way we breathe can impact our blood CO2 and O2 levels, thus influencing our blood pH and impacting virtually every function of the body. The average person takes around 20,000 breaths every day and with each breath we activate different functions of our Autonomic Nervous System (ANS), regulate our blood pH, partake in a complex chemical process of respiration and directly impact the functions of all major organs.
Modern science is increasingly interested in proving via the scientific method what Pranayama practitioners have known for centuries. In a similar way to how modern psychotherapy is recognizing the benefits of age-old meditation techniques; health professionals across various fields are understanding the profound impact of our breath on our bodies and minds.
A systemic review of the literature regarding psycho-physiological correlates of slow breathing published in 2018 explained:
" Slow breathing techniques promote autonomic changes increasing Heart Rate Variability and Respiratory Sinus Arrhythmia paralleled by Central Nervous System (CNS) activity modifications. EEG studies show an increase in alpha and a decrease in theta power. Anatomically, the only available fMRI study highlights increased activity in cortical (e.g., prefrontal, motor, and parietal cortices) and subcortical (e.g., pons, thalamus, sub-parabrachial nucleus, periaqueductal gray, and hypothalamus) structures. Psychological/behavioral outputs related to the above mentioned changes are increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion."
Hundreds of studies in the last several decades are making it clear that the way we breathe can impact our mood, ability to focus, and perceived level of stress. Scientists can now clearly identify how different forms of dysfunctional breathing such as shallow breathing, mouth breathing and rapid breathing can negatively impact our health and cause chronic symptoms of dysregulation in the body.
How to Get Started with Breathwork
The beautiful thing about breathwork is that you don’t need any special equipment or prior experience to start practicing. However, working with a trained breathwork therapist, yoga therapist or breathing specialist (especially for more involved methods such as Buteyko or Holotropic) is important. These specialists are trained in the science and methodologies of breathing and should know how to keep their clients safe.
Breathwork offers a transformative way to reconnect with yourself, reduce stress, and enhance your well-being. The power of the breath is always within reach—just one conscious exhale away from helping you find balance in a busy world.
If you find yourself experiencing anxiety, insomnia, not taking full breaths reach out today. Sabrina Joy is available to work with you to become more embodied and experience more rest and peace in your life.