I’ve spent countless hours over the years researching the best stress relief practices on earth, and throughout all the diet changes (so long refined sugar), Pilates classes, road trips, meditation practices and my non-negotiable morning walks, I have yet to find something more powerful to calm my nerves on demand than intentional breathing.
Not that all of those other practices aren’t amazing and essential, but the power of the breath to instantly shift our state of being is profound and so accessible! It truly only takes 5 minutes.
What is breathwork?
I hear many people say- “We are all obviously breathing all of the time, so why on earth do we need to practice breathwork?”
Well for starters, even as you read this article, you may be finding yourself focusing in on your breath, and that’s a good thing!
Actually, it’s THE thing. Because you see, obviously we are all breathing all day long, but many of us are not taking rich, rhythmic breaths, the ones that rejuvenate our cells and calm our nerves, on a consistent basis… if at all!
In fact, many of us are barely breathing.
So that’s where intentional breathing, or breathwork, comes in.
We can follow certain intentional patterns of breathing that can reduce stress and improve our mood.
My first encounter with breathwork was during an acupuncture session over a decade ago. I was instructed on a pattern of breathing just as my practitioner Dr. Bonnie was leaving the room to let the magic needles do their job. She said these life-changing words: “Inhale for a count of two and exhale for four.” Truly transformative. Now I know it was the combination of the acupuncture and the breathing that allowed me to leave her office in an entirely different state of being, but the breathing practice could come with me… and was free!
Later, I found out this pattern is simply called “extended exhale” breathing, where you do just that. Inhale, briefly hold and exhale for double the time of your inhale. And this is the one I have stuck with through the years. Recently, I’ve added the cyclic sigh.
(There are countless variations of breathing practices and some of them such as the Wim Hof Method focus on increasing energy. I find all of them to have value, but I prefer the patterns that focus on calming.)
Cyclic Sigh Study:
A study titled “Brief structured respiration practices enhance mood and reduce physiological arousal” led by the Medical Director of the Center for Integrative Medicine at Stanford University School of Medicine: Dr. David Spiegel and Stanford Medicine Neurobiologist Dr. Andrew D. Huberman, found that following a cyclic sigh breathing pattern for 5 minutes left participants with less anxiety and in a better mood.
The cyclic sigh is a double inhale and a long slow exhale. No counting needed.
Begin by inhaling half way, then take another inhale to fully fill up your lungs, then slowly exhale to empty the lungs fully.
Watch this video of Dr. David Spiegel illustrating the cyclic sigh pattern.
Create a Practice:
It’s important to remember that developing a breathwork practice requires consistency to be most effective. For example, only doing breathwork during times of heightened stress will help, but it will be much more potent if you practice regularly when you are not so stressed so your body and mind begin to associate this as a powerful way to shift into your parasympathetic (a.k.a. Rest and digest) nervous system.
So carve out 5 minutes whenever you can and if you have a little longer, I like to begin and end my practice with one minute of breathing at a natural, normal pace.
Then follow either a cyclic sigh or extended exhale pattern. (Add calming music and create a dedicated peaceful space for the practice for an even better experience!)
Once daily is optimal, but if you can add in this practice at least 3 times a week you will reap the benefits of less stress and a better mood. (And so will the people around you!)
Resources:
If you would like a fascinating deep dive into the power of the breath to transform lives, I highly recommend checking out a book called Breath: The New Science of a Lost Art by James Nestor. A wonderful gift of wellness for loved ones as well!
Happy breathing!
