Introduction to Breathwork

Why Does Breathwork Help?

The Nervous System has an On switch and Off switch. The On switch tells the body to be on high alert and to look for threat. The Off switch tells our bodies it is safe to relax. Both modes have a purpose, but our bodies are not designed to be in threat mode (stress) for long periods of time. Slowing down the breath helps send a safety signal to our body, helping it to relax.

When Will Breathwork Help the Most?

In general, Breathwork will help the most when you are in your upper register of your Window of Tolerance (Angry, Afraid, Excited). This is designed to help you start taking steps towards your FLOW Zone (Calm, Curious, Connected). There are some options that also help us get out of freeze mode (depressed, shut down, overwhelmed) and I've mentioned those exceptions in the notes.

I've Tried Breathwork, It Didn't Work

You and me both! If you've tried breathwork before and it didn't help you, there are a few things to consider.

• How long did you breathe for? Breathwork is most effective when we practice for a minimum of 10 minutes. Less than that can serve as a reset, but it likely won't do much in terms of bringing our stress levels down.

• What were your expectations? Regulation work is like using the stairs, not riding the elevator. Perhaps your expectations were to take you from a stress level of 80 to a stress level of 40. A realistic expectation is to go from level 80 to 75.

• How many times have you tried the exercise? Have you ever heard "it takes 21 days to build a habit?" Neuropathways take time to develop. While it would not take everyone three weeks to see benefits, it is worth trying for that long before you throw in the towel.

• Maybe breathwork isn't the right tool for you at this time. That's okay. There are so many other options to choose from.

How to Use this Resource

Below, I have listed a handful of breathwork options along with instructions. My advice would be to spend 10 minutes a day. You can do one exercise for the full ten minutes, or you could mix and match different types. I would recommend spending at least 2 minutes on a given exercise before switching to the next. This resource is designed to help you experiment with different options to see what works for you and what doesn't. Every-body is different and there is no one way to do it. The goal is to feel a little bit better when you're done.

1. Belly Breathing (Diaphragmatic Breath):

Start by sitting in a chair or laying on your back. Place one hand on your chest, another on your belly, and breathe deeply so your belly. The goal is to blow your belly up like a balloon without moving your chest.

2. Box Breathing (4-4-4-4 pattern):

For box breathing, you will start out with a deep belly breath, but you will breath in for a count of 4. Then you will hold for 4 and exhale for 4. Lastly you will count 4 more before you begin the next breath.

3. Count the Breath (4-7-8 Pattern):

This is the same idea as Box Breathing except you breathe in for 4, hold for 7, breathe out for 8.

4. Alternate Nostril Breathing (Nadi Shodhana):

This one sounds strange but it works really well for me! Close your right nostril with your thumb, inhale through the left nostril, then close the left with your ring finger, open the right and exhale.

5. Wim-Hof Method:

Take 30-40 deep breaths in through the nose and out through the mouth, then exhale fully and hold until you need to breathe, followed by a deep breath in held for 15 seconds. Repeat 3-4 rounds.

6. Humming Bee Breath:

Hum a single tone or song with your ears are plugged and eyes closed. It creates a sort of sensory chamber and the feedback helps calm the nervous system.

7. Sssssss Breathing

Take a deep breath and do an exhale with a hissing sound for as long as possible. The guided session below starts you at 30 seconds (which is a great first goal) but the longer you can make it, the better.

8. Voo Breathing

   Voo breathing is a type of breathing that stimulates the vagus nerve and wakes up a body that is in freeze.

   9. Ahhhh Breathing (Lion's Breath)

   This breathing exercise works best for someone who is in fight or flight mode (like a lion would be) and is looking to get a calmer state. Instructions below.

This is only a short introductory list of breathwork choices, but it's a great place to start. Let me know which breathing techniquest you decide to try. Did you love it or hate it? I'd also love to hear if you've tried other techniques that you think should be added to the list.