What is Breathwork? And How to Get Started

Most of us take breathing for granted – we do it all day long and it happens automatically, so why should we pay much attention to it? Well, breathing is fundamental for our physical and mental health and concentrating on exactly how we breathe has a big effect on our energy levels and general wellbeing.

‘Breathwork’ is a powerful tool that helps us stay connected and allows us to tap into our inner strength. We become more resilient in the calming space we create. By breathing deeply and consciously, we improve our longevity and boost our immunity.

The good news is that it doesn’t take too much of your time to learn and practise a few simple breathwork exercises.

Your breathing body

At its most basic level, breathing provides oxygen for metabolism – the cellular process that burns food to generate energy – and removes the by-product of these chemical reactions, carbon dioxide. Carbon dioxide is associated with lactic acid accumulation and too much of it in the bloodstream can result in metabolic issues and cell damage.

Breathing is also one of our most important ‘PH regulators’, balancing the levels of ‘acids’ and ‘bases’ in the body. Breathing affects the autonomic nervous system (the functions we don’t have to think about, like heart rate and digestion), as well as our circulation.

Conscious breathing sends messages to the brain to calm us down, decreasing the body’s stress responses. It retrains the nervous system’s automatic response to environmental triggers and allows us to calmly back away from danger, or to deal with the threat with a positive mindset.

We tend to use our sympathetic nervous system too much – our ‘fight or flight’ response that stimulates the production of adrenaline and noradrenaline – increasing our heart rate and blood pressure. We lose control of our breathing and our stress levels go through the roof. Through breathwork, we can manage that response and switch on our parasympathetic nervous system, which quiets our body and mind and conserves our energy, restoring us to a calm and composed state.

The benefits of breath exercises include:

Pain relief
Stress management (switching on the parasympathetic nervous system to calm ourselves)
Improved immune system (high stress levels compromise immunity)
Improved digestive system and gut health
Improved sleep patterns
Support of correct posture
Increased energy levels and improved endurance
Lowered blood pressure
Stimulated lymphatic system (helps to detox the body)
There are even some small studies that suggest breathing exercises may be linked to weight loss.

Diaphragmatic breathing

Did you know that the way we breathe fundamentally affects our health, strength and longevity? Many of us tend to take shallow breaths, which isn’t good. ‘Diaphragmatic breathing’, on the other hand, also known as ‘belly breathing’ or ‘deep breathing’, is a powerful technique that trains and strengthens our respiratory system.

The diaphragm is the primary breathing muscle in your body, dividing the chest from the abdomen. It contracts when you inhale, pulling the lungs down, stretching and expanding the rib cage, and then relaxes back into a ‘dome’ position when you exhale, reducing the air in the lungs.

Breathing from the diaphragm is the difference between shallow pants – which is common when we’re in stressful situations or in ‘fight or flight’ mode – and the slow, deep inhalations through the nose that open up the chest, rib cage and lungs more fully. Have you ever been told to breathe through your belly? A lot of people don’t understand the technique or that it’s even possible. The belly is where we digest food, so it’s easy to forget it’s also integral to how we breathe.

Try this deep belly breathing exercise

Lie down in a comfortable place. Bend your knees and close your eyes. Place a pillow under your head or neck if it helps you feel more relaxed.
Place one hand on your belly and one hand on your rib cage. The hand on your belly is to feel the movement, and the one on your rib cage is to feel the expansion towards the chest after your belly is full.
Inhale through your nose for four to six seconds, feeling your belly expand. You may feel a slight tight tension or restriction the first few times.
Hold your breath for three seconds.
Exhale very slowly and steadily through your nose. You should feel your chest and rib cage dropping first and your belly after. Remember to inhale through your belly; the rib cage and chest will fill up first. Keep this sequence in your mind.
Repeat this for 5 to 10 minutes or through 10 to 30 breaths.

If you’re having trouble breathing in this position, get closer to the wall, put your feet flat against it and keep your knees bent – you can even use a chair, couch or a Swiss ball to raise your legs. This posture works with the body’s anatomy, which is helpful for those who have trouble switching on their diaphragm.

Don’t worry if you can’t breathe through your diaphragm on the first attempt. Keep trying; it will happen! Just like anything else involving the body’s movements, it’s a skill that requires practice, and with practice it gets easier. Eventually, you’ll be able to do it in all different kinds of positions – even while moving through a series of yoga poses.

Nasal breathing

Most of us breathe through our mouths, especially when we’re exercising or exerting ourselves. However, nasal breathing (through our nose) has been shown to greatly benefit longevity. It’s the natural way our bodies are designed to breathe. When we breathe through our noses, our airways are humidified, filtered and warmed, which helps to improve lung capacity and prevent infections. You are less likely to get sick or suffer from respiratory issues. Maintaining a consistent exercise routine is easier. Nasal breathing also increases the amount of oxygen delivered to your body, boosting endurance and athletic performance.

When we breathe through our mouths, the air goes straight to our lungs, bypassing the nasal passage specifically designed to help oxygenate the body. Nasal breathing helps to strengthen the diaphragm, improving our posture and core stability. This allows you to move more easily – with more flow and confidence – improving your overall strength. Nasal breathing can also help improve the quality of our sleep by keeping our airways open. When we breathe through our mouth while sleeping, the airways can become obstructed, leading to snoring and sleep apnoea. So, if you want to sleep better and feel refreshed in the morning, consider adding some nasal breathing exercises to your bedtime routine.

Nasal breathing is a simple yet effective practice that anyone can incorporate into their daily routine. Start with a short session and gradually increase as your body becomes comfortable.

Alternate nostril breathing is a type of pranayama in yoga, also known as nadi shodhana. Nadi is a Sanskrit word meaning ‘channel’, and shodhana means ‘cleansing’ or ‘purifying’. This type of breathwork doesn’t just belong to the yoga tradition, however. It’s often used in mindfulness and relaxation practice to help calm the body and the mind.

The technique is simple: you inhale through one nostril by using your finger to close the other nostril, then repeat the process the other way. It takes a bit of practice, so it is an excellent mindfulness exercise as well. The aim is to control your breath through focus and attention, which is a good step towards a deeper breath that connects the mind and body.

Try this alternate nostril breathing exercise

Find a quiet place to sit, without distractions. Bring your right hand up to your face and place your pointer and middle finger on your forehead, just between and slightly above your eyebrows.
Place your thumb on your right nostril and press to close it.
With the nostril covered, close your eyes and inhale thoroughly and slowly through your left nostril.
Release your right nostril, and put your ring finger on your left nostril.
Exhale from your right nostril. Make sure your breath is smooth and continuous.
Once you have exhaled completely, inhale again slowly through your right nostril.
When your inhalation is complete, close the right nostril and release the left in the same manner as in step 5 and slowly exhale through the left nostril.
Repeat the technique for 5–10 minutes or 10–20 reps. You can do alternate nostril breathing for as short or long a period as you like.

Alternate breathing can also help ground you before meditation. Sometimes it takes a lot of work to settle into meditation – the brain can be racing, distracted by the day’s problems. If you complete a few rounds of this focused breathing technique, it will help settle you into your session.

The power of ‘box breathing’: unlocking your potential

In today’s fast-paced world, it’s hard not to feel overwhelmed, stressed and anxious. Work, family and personal demands can all negatively affect our mental and physical health. But what if I told you there’s a really simple technique that will help you manage your stress, improve your focus and enhance your overall wellbeing? It’s called ‘box breathing’.

Box breathing, also known as ‘four-square breathing’, is used by athletes, yoga enthusiasts and even military personnel to manage stress, anxiety and increase performance. It’s a basic yet incredibly powerful technique.

Try this box-breathing exercise

Breathe in slowly through your nose, counting to four. Feel the air enter your lungs.
Hold your breath for four seconds.
Slowly exhale through your mouth for four seconds.
Pause at the bottom of your exhalation for four seconds.
Start the cycle again with another slow inhalation, and repeat for as long as you want.

The benefits of box breathing are numerous. Similar to the other breathing techniques we’ve discussed, box breathing stimulates our parasympathetic nervous system, helping to calm our mind and body. When this relaxation response is activated, our blood pressure, heart rate, and the level of stress hormones in our body are all lowered. Box breathing also increases the oxygen flow to our brain, enhancing our concentration and cognitive performance.

Incorporating box breathing into your daily routine is straightforward. You can do it anywhere, anytime and for any length of time. Just find a quiet space, sit comfortably, and begin with a few deep breaths. Inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds. Repeat the cycle for a few minutes, gradually increasing the duration. Consistency is key; practising box breathing daily is key to maximising its benefits.

This is an edited extract of The Art of Longevity by Rod Perez, published by Penguin Random House.