You may think you have this whole "breathing" thing taken care of. After all, it's one of those processes that's (blessedly) automatic and (blessedly) doesn't need real estate on your to-do list. But breath work — a practice of being a little more intentional with your inhales and exhales — is a way to get even more out of one of your body's most essential processes.
"Breathwork is deliberately engaging the breath in an exercise or technique that alters our physical and mental state in some way," says Alo Moves mindfulness and meditation instructor Jackie Stewart . If you've ever decompressed with a huge inhale followed by a dramatic sigh (exhale), congratulations, you've unknowingly engaged in a form of breathwork. Ahead, Stewart offers a convincing argument for building an ongoing relationship with your breath that will serve you in good times and bad times.
Plus, a few exercises to help you next time you find yourself in an SOS moment or just want to take a second for yourself. The Benefits of Breathwork Penciling breathwork onto your calendar serves to calm the physical body and the mind. "Breathwork is a powerful tool that helps re-establish the mind-body connection," says Stewart.
"When we breathe deeply, we are sending a signal to our brain and body that we are safe in this moment. This allows the nervous system to shift from flight or fight — sympathetic — to rest and digest — parasympathetic, which is our natural state." The parasympathetic system releases the hormone acetylcholine, which causes the heart rate to slow .
It also lowers our blood pressure and increases gastric secretions (lovely), which promote proper digestion . All of this amounts to a body that's a little more chill, present, and ready to engage with the world. "When our parasympathetic nervous system is activated, we feel more relaxed, curious, and engaged with the world around us.
Our perspective can widen, and we can begin to consider the experiences of others," says Stewart. Research shows that breathwork may also boost your moods , increase focus , and decrease stress and anxiety . Breathwork Exercises for Beginners and Non-Beginners Lucky us: breathwork exercises tend to be straightforward and easy to learn.
"For me, the quickest and most simple breath work practice is one that can be done on the spot, anytime, anywhere," says Stewart. "When we notice we're caught in a moment of tension, pausing to take a breath can offer an instant release, and be a way for our body and mind to shift gears on the spot." This one mega-inhale and exhale brings us back to right-freaking-now and gives us a chance to really consider what we want or need to do next.
"Each time we do this, we are starting to make a habit out of this very simple, effective act. It is a way for us to connect with our nervous system, bringing us out of a more reactionary mode and allowing us to settle into a more balanced and spacious way of relating," Stewart says. Below, Stewart offers three basic breathwork exercises to keep in your back pocket (beyond the one-deep-breath practice).
"This exercise is called box or square breathing because we'll essentially be making a square with our breath by breathing in, holding, exhaling, and holding while counting to four each time," says Stewart. "This breath can be particularly supportive if we find ourselves getting caught up in destructive thoughts. It helps interrupt that pattern and redirects our attention, keeping us focused on deep, slow breathing.
" Here are her directions for box breathing: After the practice, Stewart recommends noticing how things have shifted. Do you feel more attuned to a certain part of your body? Do you feel more awake? More grounded ? "This breathing technique can be done sitting upright or lying down, so feel free to find a position that works well for you," says Stewart. " This exercise guides us in intentionally engaging our breath, moving from shorter, quicker breaths to diaphragmatic breathing , which can help oxygenate and nourish our whole body.
" Breathwork Can Be a Gateway to Meditation Breathwork is central to most meditation practices. If you're looking to build on the breathwork foundation you're building, give a guided meditation a try. Below, find an intention-setting meditation from breathwork therapist Kristina Joy .
Kells McPhillips is a health and wellness writer living in Los Angeles. In addition to PS, her journalism has appeared in The New York Times, Well+Good, Fortune, Runner's World, Outside, Yoga Journal, and others. On the brand side, she regularly works with Peloton, Calm, and Equinox.
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