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What is Breathwork and how does it work (Beginner’s Guide)

Did you know that your body is equipped with powerful tools that can reduce stress, anxiety, and even depression in minutes?This same tool also helps to snap your brain Focus your attention With a command.

What is this magical tool? Your breath!

The ancient practice of breathwork has steadily gained popularity in recent years, which is not surprising when we discover its many health benefits.

What is Breathwork and how can it work for you? Let’s dive.

What is Breathwork?

Breathwork is a collective term associated with the practice of consciously manipulating the depth and speed of breathing to achieve a particular outcome.

Breathwork is considered an active form of meditation, and the results depend on the type of breathing method you use.

How does Breathwork work?

Our breathing is closely related to both our body and mind.simply Change the way you breathe You can create an immediate response (breathing depth, speed, or both), both physically and mentally.

When you breathe, your body quickly activates the sympathetic nervous system (fight or flight), which can cause stress, agitation, and even anxiety. If you want to raise your energy level, you may choose this breathing method to help it.

However, slow breathing tends to activate the parasympathetic nervous system (our rest and digestive system), which tends to bring a feeling of relaxation to the body.

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Shared by Dr. Andrew Huberman of Stanford University on a podcast Huberman LabBreathing, with particular emphasis on exhaling, promotes both mental and physical relaxation, especially by inhaling through the nose, pausing, inhaling again, and exhaling completely through the mouth. ..

However, inhalation-enhanced breathing, where inhalation is longer than exhalation, can upset the body enough to pay attention. It can be used to “wake up” the mind and body whenever something needs attention (that is, driving or studying).

Our body also uses breathing, especially exhalation, to release toxins and metabolic waste products from the body. This can lead to an incredible number of health benefits, which we will discuss later.

Reasons to choose breathwork

With a huge amount of attention Stress management technology It’s available, but why should I consider using breathwork?

Breathwork works quickly and you can experience both physical and mental effects in just a few minutes.

During the first few rounds of breathing, there are already significant changes in the body. This is useful for those who are already short on time or are stressed by adding tasks a day.

Most forms of breathwork can be done anywhere. You can practice some techniques while riding the elevator, sitting at your desk, or watching TV.

Please be careful: Some forms of breathwork can lead to dizziness and changes in the state of consciousness. As a result, it is best to avoid using these techniques while driving. It is also advisable to practice the technique in a safe environment, especially at first. By doing so, you can understand how the body reacts to the technique.

Do not practice breathwork without first consulting your doctor if you have any of the following symptoms:

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  • Breathing problems
  • Cardiovascular disease
  • High blood pressure
  • History or risk of aneurysm
  • osteoporosis
  • If you have been injured recently
  • If you have recently had surgery
  • Severe psychiatric symptoms or conditions
  • Sight problems

Benefits of breathwork

There are many physical, mental and psychological benefits of breathwork. Depending on the technique you are using, breathwork can be used for the following purposes:

  • Lower stress levels (including mentally relieving stress sensations and turning off the body’s stress response)
  • Body oxygenation that promotes cell growth and function
  • Alkaline blood pH to reduce the risk of illness
  • Improve mental focus
  • Improve mental clarity
  • Handles blocked emotions and traumas and frees you from your body and mind
  • Nervous system regulation by stimulating the vagus nerve
  • A sense of deep relaxation (mentally and physically)
  • Boost the immune system
  • Relieves feelings of anger, anxiety, depression, and sadness
  • Helps treat PTSD and c-PTSD
  • Helps treat chronic pain
  • Reduces inflammation in the body

6 types of breathwork

Many forms of breathwork can be used to produce changes and changes in the body. Some techniques are more advanced and require a certified practitioner to experience them, while others are easy to learn and safe to do at home.

Here are some of the most popular breathwork techniques.

1. Holotropic Breathwork

This breathwork technique is usually performed in a group setting under the guidance of a certified practitioner. The goal of this technique is to make a difference in your psychological, mental and physical well-being. It also fills the body with fresh oxygen and regenerates the body’s cells.

While lying down, you are guided to breathe at a faster rate during a particular time frame, allowing you to achieve a changed state of consciousness. Once the technique is complete, you will be guided to draw a mandala and discuss your experience with the group.

2. Breathwork regeneration

This technique, called conscious energy breathing, is used to help people release their blocked emotions, energy, and even trauma.

Under the guidance of a qualified practitioner, you will be instructed to create a connected circular breathing pattern. This means breathing in a way that does not hold space or hold between inhaling and exhaling.

Through this continuous circular breathing, you may experience emotional liberation as past trauma and blocked emotions surface.Since this release, people tend to feel the following: Inner peace And a higher level of consciousness.

3. Box breathing

This technique used by the Navy SEALs to manage emotions in high stress situations can always be done alone.

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Box breathing is ideal for people who are extremely stressed, anxious, overwhelmed, or have other emotional states. The goal of this technique is to bring the mind back to the present moment and release emotional tension and stress.

To perform this technique, imagine inhaling 4 counts and breathing in to draw a box. Then hold 4 counts of breath, 4 counts of exhalation, and hold 4 counts again. Complete this process at least 4 times for best results.

4. Diaphragmatic breathing

Also called “abdominal breathing”, this is another technique that can be done alone. Abdominal breathing is used to relieve tension and stress, be present at the moment, and relax the body. This is a great technique to use before or after bed because it promotes relaxation and calm throughout the body.

To use this technique, sit or lie down with one hand on your stomach and the other on your chest. Focus on breathing that causes your abdomen to swell when you inhale and to collapse or contract when you exhale.

By putting your hands on your abdomen and chest, you aim to put your hands on your abdomen and then raise your hands on your chest. You can complete this technique as many times as you like until you reach the desired state of relaxation.

5.4-7-8 breathing

The 4-7-8 breathing method counts the beats of the breath to promote relaxation, concentration, and presence. Exists at that moment.. With this technique, you inhale at 4 counts, hold your breath at 7 counts, and exhale at 8 counts.

In addition to returning the mind to the current moment so that you can focus on breathing, longer exhalation encourages you to completely empty your lungs.

6. Alternate nostril breathing

This form of breathwork is a popular yoga breathing technique. To perform this technique, as the name implies, cover or close one nostril with your thumb or index finger, then take a deep breath through the open nostril.

Each time you inhale or exhale, you switch and close the other nostril and repeat. For best benefit, run this technique for 10 minutes.

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This technique is popular because it helps to regulate the nervous system by turning off the body’s active stress response and turning on the parasympathetic nervous system (our relaxation system).

Final idea

Your breathing is one of the most powerful tools you have at your disposal, mentally, physically and completely at your disposal. Mental happiness.. Whether you choose to work with a certified practitioner or practice the technique yourself, you will always experience the incredible health benefits of this tool. I can.

The only questions you need to answer are: Which breathwork technique do you start with?

Featured Photo Credits: Karolina Grabowska via pexels.com

What is Breathwork and how does it work (Beginner’s Guide)

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