Breath-Work 101: A Beginners Guide
Fill your body with deep breaths and it will fill your mind with peace.
A little background story on my breathwork journey:
I took my first breathwork class back in 2018. A couple students of mine told me about how amazing the experience was. It included doing 5-6 rounds of deep breathing with music and then plunging into 37 degree cold water. “Its like a workout for you lungs and by the end i’ve been drenched in sweat and your body feels super tingly,” one of them told me. I was intrigued and very open to trying it - in fact, I couldn’t turn it down. It’s now easy for me to say I was AMAZED with the experience, completely blown away. The feeling during and after the practice is unexplainable. A feeling like never before. My body felt rejuvenated and my mind felt calm and clear. I have continued to practice breath work regularly and it has been a game changer in my whole health and wellness practice. I loved it so much I learned to teach it. I began teaching at a small boutique studio for about a year until I recently decided to incorporate it in my own business. Below are a few glimpses of my very first breath work and cold plunge experience. In the 3rd photo it shows proof that breath work changes the alkalinity in our bodies.
So what is Breathwork? A few quick notes:
Breathwork is a way to create balance and harmony between the body, mind, heart, and soul
There are many different styles of breathwork and breathing exercises. Some techniques are more parasympathetic dominant - calming. Others are more sympathetic dominant - stressing and activating.
Breathwork is a form of dynamic meditation and is the fastest way to get out of our overthinking minds and into our feeling bodies. It anchors us in the present moment and embodies us in our bodies.
Different styles of breathwork:
Breathing and breathwork is not something new and has clearly been around since we have. However, there are many different styles of breathwork. A few recently popular ones are listed below:
Pranayama
Alternate Nostril Breathing
Breath of Fire - Kapalabahti
Wim Hoff
Holotropic
Re-birthing
Shamanic
Potential Benefits:
The benefits of breathwork come holistically - physically, mentally, emotionally, and spiritually.
Physical benefits:
Improves immune function - with every deep conscious breath and every step we take the movement of our diaphragm has the affect of massaging and moving of lymph fluid through our bodies which aids in detoxification - the more we breathe and move - the healthier we are. So fascinating, so simple.
Increases energy, stamina, and athletic performance
Aids in smoother digestion - can help reduce abdominal pain, bloating, and constipation by massaging the internal organs and bringing in more oxygen to aid in the digestive process.
Improves sleep
Increases total lung capacity (TLC) - the total volume of air our lungs can hold. A predictor for longevity.
Raisis the alkalinity in the blood - which helps to combat illness and dis-ease.
Reduces pain - by tapping into our natural cannabinoid system in the brain.
Decreases inflammation
Mental & Emotional benefits
Creates a more calm and clear mind
Reduce feelings of being “stressed out” “overwhelmed” anxious and depressed by brining you in to the present moment and increasing feel good hormones and endorphins.
Improves your overall mood by increasing feel good hormones and endorphines.
Assist in clearing and moving stuck emotions through the body.
Increases awareness
Enhances self-love, self-concept, self-esteem, and confidence
Spiritual benefits
Connects you deeper with your intuition, heart, and creativity
Creates a deeper connection with God/Divine/Source
Assists in gaining more clarity on your soul purpose.
Creates a feeling of oneness and connection with all.
Intense feelings of unconditional love, bliss, compassion, peace.
What can I expect to feel?
There are many different sensations you may feel during a breathwork session that may include:
Tingling throughout body
Light headedness
Hot/cold
Cramping
Different emotions
Crying
The feeling of being ALIVE
Energized
Calm
Tightness or tension in different areas of the body
How often should I practice?
Breathwork is safe to practice daily if that’s what calls to you - breathing is essential :) However, it is best you tune in with your body and what it needs. You may not always need to do the same style everyday - your body may be calling for something different.
Contraindications:
Heart issues
Pregnancy
Seizures
Conclusion:
Now that you understand the potential benefits and importance of breathwork you can start incorporating it into your self-care and wellness routine. Schedule a time to practice, start small, and try different types or whatever one calls to you most.
In love and wellness,
~Jess