The popularity of yoga has mainstreamed this ancient set of physical, spiritual, and meditative exercises all around the world. The incredible effects it has on our mind and body make it a fundamental tool for improving our well-being. Children who practice and maintain elements of yoga, such as meditation techniques and breathing exercises, develop mindfulness beyond their years. This allows them to manage stress, depression, and anxiety, as it develops over time.
In the article below, Eve Blazo, a psychotherapist with Mindful NYC-- a group of skilled psychotherapists in Manhattan and Brooklyn, discusses the benefits of breathwork, along with some great tips on how to practice breathwork.
Breathwork
Eve Blazo | January 6, 2020
Chances are, you've heard of breathwork. In recent years, it’s made its way into yoga studios, the latest meditation apps, and wellness circles across the country. But what’s so special about breathing?
What is breathwork?
Simply put, breathwork is an intentional practice of breathing. It can be understood as a form of active meditation in which there is a sole focus on a specific breathing pattern for a set period of time.
Some breathwork techniques utilize a three-part breath--inhaling, holding, exhaling, and holding again for four counts each--whereas others practice six breaths per minute, inhaling and exhaling through the nose for four minutes or more. Consciously controlling the breath can have positive effects on our emotional, psychological, and physiological states (Morningstar, 2001).
How does it work?
Generally speaking, breathwork is a means of regulating the autonomic nervous system. When our sympathetic nervous system is activated by a stressor, we may feel anxious and overwhelmed.
We often spend more time than we realize in our sympathetic nervous system throughout our daily lives--feeling frazzled at work or in an argument with a significant other. Especially during the holiday season, stress can run high. Often, patients will report challenges interacting with family and having difficulty shifting gears to focus in on their internal experience. By taking even a five-minute break to check in with ourselves, we have the power to activate the parasympathetic nervous system and bring the body back into balance (Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. 2006).
Tapping into the parasympathetic system, colloquially called the “rest and digest” system, improves the ability of regulatory centers of the brain to manage over-reactivity in the emotion-processing centers of the brain (Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. 2006). Breathing techniques that stimulate the parasympathetic nervous system induce a relaxed state, allowing for greater emotional regulation and mental clarity (Morningstar, 2001).
Breathwork can be especially helpful for the following issues:
Anxiety
Panic attacks
Depression
(Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. 2015).
As we breathe deeper, we start to slow down and become increasingly present. We learn to quiet the mind and connect to our bodies. This heightened awareness allows us to not only feel more grounded, connected, and safe with ourselves--but also with others.
Using breathwork in therapy
In my experience, ignoring bodily sensations in therapy means we’re only doing half the work. Sometimes the body--and especially the breath--expresses emotions in ways that cannot yet be verbalized. In session, I utilize breathwork to help patients anchor themselves and begin regulating difficult emotions.
Sometimes, this can be helpful at the start of a session as a way of establishing safety in the room. Here’s how we might begin:
Close your eyes and identify sensations in the body.
Locate the breath in the body and notice if you’re breathing mostly in your chest or more deeply, from your diaphragm.
Begin to deepen the breath.
I would then guide the breath through a short exercise: inhaling for a series of counts, holding the breath briefly, and then elongating the exhale.
Guiding you through a breathing exercise usually takes a few minutes and may involve visualizations. With practice, it becomes easier to bring the body and mind back to a state of calm. Ideally, this is a practice that you could ritualize and implement into your daily life, outside of session.
Breathwork happens to be one of the key elements in yoga that we teach our young students, and the benefits of breathing exercises can be experienced almost immediately, equipping our students with the ability to establish peace-of-mind, focus, and confidence. The connections between yoga and mental-health are countless, which is why many therapists advise and teach elements of its practices, which is documented in several articles on www.mindful.nyc. We teach our students the importance of self-care and routine, and for many, Yoga is an important piece of that puzzle.
Start practicing breathing exercises with your kids and you would experience the amazing outcomes. Don’t forget to share your story in the comment!
REFERENCES:
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical hypotheses, 67(3), 566-571.
Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied psychophysiology and biofeedback, 40(2), 107-115.
Morningstar, J. (2001). Breathwork as a therapeutic adjunct in counseling.
Morningstar, Jim,“Breathwork-Therapy of choice for whom?”, The Spirit of Breathwork, (2001).
