What Is Breathwork Therapy All About?
The term breathwork or integral breath therapy is used to denote any breathing exercise that is believed to help improve your physical, emotional, or spiritual health. While performing a breathwork exercise, you consciously control your breath, inhaling and exhaling according to a given pattern.
While breathwork therapy, also known as integral breath therapy, operates through the body, its benefits extend beyond the physical realm. According to Diyanat Ali, a certified breathwork clinician, breathwork can elevate you to an enhanced state of consciousness and help release from the body past negative emotions and energies. It is due to this quality that breathing exercises are sometimes termed somatic release breathwork.
“Breath is the bridge between mind and body.” Thích Nhất Hạnh
Having gained a basic idea about integral breath therapy, let’s proceed to the main part—its benefits.
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10 Remarkable Benefits of Breathwork Therapy
1. Regulates the Blood Pressure
If you suffer from hypertension (high blood pressure), breathwork therapy can be a low-cost and effective complementary treatment option for you.
A review of scientific studies on the effect of slow breathing exercises on the heart rate and blood pressure of patients with cardiovascular diseases concluded their effectiveness. Short-term slow-breathing exercises were found to lower the heart rate and blood pressure, reducing the risk of heart-related problems and hospitalization.
You can explore the different breathing exercises, such as the 4-7-8 technique, the sama vritti (equal breathing) method, the 30-second breathwork, or diaphragmatic breathing, and practice the one that you like the best.
2. Reduces Anxiety and Stress
Breathwork therapy can be useful for providing relief from stress and anxiety, which are so inevitably intertwined with our daily lives.
Breathing exercises may have the potential to be used as a complementary therapy to standard medicines for treating stress, anxiety, depression, and other mood disorders. Breathing treatment for anxiety, being based on a holistic approach, positively affects the whole body, while conventional medicine specifically targets only the concerned organs or systems.
The breathing treatment for anxiety can include the following exercises:
- Pranayama (alternate nostril breathing)
- Diaphragmatic or abdominal breathing
- Box breathing
- The 4-7-8 breathing technique
- Simhasana (lion’s breath)
- Mindful breathing
3. Helps with Pain Management
Chronic pain is a health challenge that affects a substantial portion of the US population. According to a National Institutes of Health (NIH) study, about 52.4 new cases of chronic pain are reported every year out of a sample of 1000 people. This is higher than the yearly incidence of cases of other chronic conditions like diabetes, hypertension, and depression.
Breathwork energy healing provides a natural alternative for pain relief that is free from any negative side effects. Breathing exercises can help reduce chronic, non-specific low back pain and improve the quality of life of people dealing with it.
The common breathwork therapy exercises that may help you with pain are abdominal breathing, roll breathing, and the 4-7-8 breathing technique.
4. Strengthens the Immunity
Proponents of breathwork therapy claim that poor posture and high exposure to blue light from electronic screens can negatively impact the immune system of your body.
The breathing technique known as sudarshan kriya, which alternates between taking deep breaths and taking medium and shallow breaths, can boost immunity, maintain healthy levels of hormones and antioxidants, and improve brain function. These traits make it a potential complementary therapy that may be used in conjunction with the standard treatment.
Some other breathwork energy healing practices for improving immunity include the kapalbhati technique, the Wim Hof breathing method, the 4-10-8-4 breathing process, and the vagus nerve breathing method.
5. Promotes Better Sleep
Poor sleep can significantly impact your physical and mental health, reduce your attentiveness, and raise your risk of workplace and road accidents. There are several changes that you can make to your daily routine to improve your sleep quality and duration. Practicing breathing exercises can also be effective at making you sleep better and longer.
Slow and controlled breathing may help improve sleep quality in people suffering from insomnia, according to a 2014 study conducted in Taiwan. Here, a reduction in the time to fall asleep and incidents of waking up from sleep were reported after practicing slow, rhythmic breathing 20 minutes before going to bed.
The common breathing techniques that we stated earlier, like abdominal breathing, the 4-7-8 breathing technique, box breathing, etc., can be used against sleep problems. Additionally, employ other sleep hygiene practices like avoiding caffeine and exposure to blue light for some time before going to sleep.
“Calm your mind, and the breath will follow.” Wim Hof
6. Helps with Addiction Issues
As per the Addiction Center, about 21 million US citizens deal with at least one form of addiction, and only 10% of them receive professional help against it. If you are also struggling with substance abuse or any other form of addiction, breathwork therapy may benefit you.
Pranayama, or Yogic Breathing Exercises, can help reduce cigarette cravings in the case of smokers abstaining from cigarettes, indicating the potential of breathwork therapy for the de-addiction process.
7. Increases Respiratory Function
Lungs weakened due to Chronic Pulmonary Obstructive Disease (COPD) or Asthma lose some of their capacity to expand and contract. This causes stale air to remain for a longer time inside them, reducing your blood oxygen level and capacity for physical exercise.
A study on elderly smokers concluded that breathing exercises can have a positive impact on lung capacity by increasing the respiratory muscles’ strength.
You can practice pursed lip or diaphragmatic breathing to strengthen your lungs and improve your respiratory health.
8. Effective for Trauma and PTSD
Some people believe that trauma and other past negative experiences not only affect your mind but also get stored in your body. Somatic release breathwork can help you get rid of these negative post-traumatic experiences by utilizing the interconnection between the body and the mind.
Mindfulness-based stretching and deep-breathing exercises can be effective against mild symptoms of Post Traumatic Stress Disorder (PTSD), according to a clinical trial conducted at the University of New Mexico Health Sciences Center. Mindful breathwork, body scanning, and trauma-releasing exercises may help protect social workers and healthcare professionals from secondary trauma and developing signs of PTSD.
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9. Boosts Creativity
Breathwork can help you attain the flow state, which is defined as the condition of being completely engrossed in your work, unaffected by fears, distractions, doubts, or other self-limiting thoughts. As complete involvement is a prerequisite for being creative and achieving anything remarkable in life, breathwork therapy can add fuel to your creative drives.
Hatha Yoga, which combines breathing exercises with body postures, has been linked to an improvement in divergent thinking capabilities that promote innovative and independent thoughts.
10. Improves Digestion
Diaphragmatic or abdominal breathing can have a gentle, massaging effect on the digestive organs—the stomach and the intestines—and be effective against gastrointestinal issues like diarrhea, bloating, constipation, and bowel urgency.
Abdominal breathing exercises can help improve the symptoms of Gastrointestinal Acid Reflux Disease (GERD), according to a study published in the American Journal of Gastroenterology.
“The way you breathe directly influences the way you live.” Tony Robbins
Going Ahead with Breathwork Therapy
Though breathwork, or integral breath therapy, has many pros, as we have just seen, it can sometimes lead to negative consequences as well, such as hyperventilation. It refers to the condition when there is an insufficient quantity of carbon dioxide in your blood, often due to breathing very quickly or deeply, and can lead to symptoms like dizziness, shortness of breath, and confusion.
If you have an underlying medical condition, consult your doctor before starting with breathwork therapy. It may also help to do it under the guidance of an experienced teacher when you are a newbie.
By following these simple tips, you will be able to safely avail yourself of the best benefits of breathwork therapy and watch your physical and emotional health change for the better.
Frequently Asked Questions
- How does breathwork reduce stress?
Breathwork reduces stress by activating the parasympathetic nervous system, which lowers heart rate and promotes relaxation. Deep, controlled breathing increases oxygen flow, reduces cortisol levels, and calms the mind, helping to ease anxiety and tension.
- Can breathwork improve focus?
Yes, breathwork can improve focus by increasing oxygen flow to the brain, enhancing mental clarity, and reducing distractions caused by stress. Techniques like box breathing and alternate nostril breathing help regulate brain waves, promoting a calm yet alert state. This allows for better concentration, improved cognitive function, and sustained attention.
- How often should I practice breathwork?
For optimal benefits, practice breathwork daily for 5–10 minutes. If you’re using it for stress relief or focus, even a few deep breaths throughout the day can help. For deeper effects, such as improving lung capacity or emotional regulation, 20-30 minutes per session, 3-5 times a week, is ideal.
- Is breathwork suitable for everyone?
Breathwork is generally safe for most people, but those with respiratory issues, heart conditions, or anxiety disorders should consult a healthcare professional before practicing. Certain techniques, like intense breath holds or rapid breathing (e.g., the Wim Hof method), may cause dizziness or lightheadedness. If you’re new to breathwork, start with gentle techniques like diaphragmatic breathing and listen to your body’s response.
- What is the best time to do breathwork?
The best time for breathwork depends on your goal.
Morning: Boosts energy, focus, and mental clarity for the day ahead.
Midday: Helps reset the mind, reduce stress, and improve productivity.
Evening: Promotes relaxation, lowers cortisol levels, and prepares the body for restful sleep.
For general well-being, practicing 5-10 minutes daily, either in the morning or before bed, can be highly effective.
Sources
- https://www.nih.gov/news-events/news-releases/nih-study-finds-high-rates-persistent-chronic-pain-among-us-adults
- https://www.jstage.jst.go.jp/article/jpts/28/6/28_jpts-2015-1112/_article/-char/ja/
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/hyperventilation