The 7 Benefits of Practicing Breathwork and How It Has Tremendously Improved My Life

I do not like meditation.

I find it boring and physically challenging. I have tried many times, it has always been a pain, and I never really wanted to accept this pain as part of the process. There is no debate that meditation is good for your health. I know it, and you probably know it as well. But between what we know and want to do, there is a world. And to be consistent with my practice, whatever practice it is, I need to get a sense of pleasure, even a small one. And this has never happened with meditation.

So when I first heard of breathwork, I could not help imagining myself in a yoga position, straight like a I (painful just thinking of it now), pinching my nose with the tips of my fingers, breathing through each nostril independently (this, by the way, is a breathwork technique, but more on this later). And I immediately hated this idea. But when I went to my first session and the facilitator asked us to lie down on our backs, I was surprised. No nostril pinching, cool music, guidance and just our bodies actively and consciously breathing in instructed patterns. I was sold! And that was even way before I started experiencing the wonderful effects of breathwork.

My first breathwork session was only 2 years ago. I regret I did not discover that earlier! Because not only did it help me to deal with a tough heartbreak, but it also dramatically changed how I managed my emotions and relieved a lot of my stress. Breathwork MAKES SENSE. Breathing (air) is something we have done since birth, without thinking much about it, for about 25.000 times a day. Do we take it for granted? We surely do. Or at least, we do not pay enough attention to the way we breathe. And this is a shame, because as soon as you know how to control your breath, you in fact can control anything else that goes on in your nervous system and in your mind, which, in return, can have amazing effects on your body.

I call breathwork "the teeth-brushing of the nervous system". When was the last time you washed your nervous system and did a reset on your stress levels? Yep, I know! So what is breathwork and where does it come from?

Breathwork is a practice that involves conscious breathing techniques to improve physical, mental and emotional well-being. The practice has been used for thousands of years in various cultures, including ancient Indian, Chinese and Japanese traditions.

In Indian tradition, breathwork is called pranayama, which translates to “control of life force.” It is an integral part of yoga practice and involves a series of breathing exercises that help to control the breath and increase oxygen flow to the body and brain. Pranayama is believed to help balance the body’s energy systems and improve overall health and well-being.

In Chinese and Japanese traditions, breathwork is often associated with martial arts, meditation, and qigong practices. These practices involve various breathing techniques to improve energy flow, increase mindfulness, and promote overall health and vitality.

In recent years, breathwork has become increasingly popular in Western cultures as a way to improve physical, mental, and emotional health. Breathwork can be used for both calm you down or increase your energy levels. You get to choose what you need!

Breathing affects both parts of the autonomic nervous system:

The sympathetic nervous system (SNS), which is triggered by perceived danger, will generates a flow of adrenaline, increase your breath rate and increases alertness in your brain. The primary process of SNS is to stimulate the famous "fight or flight" response.

The parasympathetic nervous system (PNS), which counteracts this response and brings the body back to homeostasis and normal breathing when danger is away.

One of the most significant benefits of breathwork is its ability to reduce stress and anxiety. When we experience stress or anxiety, our body’s sympathetic nervous system is activated, causing our heart rate to increase and our breathing to become shallow and rapid. By practicing deep breathing techniques, we can activate the parasympathetic nervous system, which promotes relaxation and reduces stress and anxiety.

A study published in the Journal of Alternative and Complementary Medicine found that participants who practiced deep breathing techniques for just 20 minutes a day for four weeks reported a significant reduction in anxiety and depression symptoms.

Breathwork can help improve sleep quality. A study published in the Journal of Clinical Sleep Medicine found that participants who practiced slow breathing techniques before bed experienced improved sleep quality and reduced symptoms of sleep apnea.

Breathwork can boost the immune system by increasing oxygen flow to the body and reducing stress and inflammation. A study published in the International Journal of Behavioral Medicine found that participants who practiced a form of breathwork called "coherent breathing" had higher levels of natural killer cells, which are important for fighting infections and cancer cells.

Breathwork can improve mental clarity and focus by increasing oxygen flow to the brain and regulating the nervous system. A study published in the Journal of Neuroscience found that deep breathing techniques can increase activity in the prefrontal cortex, a part of the brain responsible for executive functions such as decision-making, problem-solving, and attention.

Breathwork can increase energy and vitality by increasing oxygen flow to the body and reducing fatigue. A study published in the Journal of Alternative and Complementary Medicine found that participants who practiced breathwork for just 10 minutes a day for four weeks reported increased energy and reduced fatigue.

Breathwork can help improve emotional regulation by promoting relaxation and reducing stress and anxiety. A study published in the Journal of Psychiatric Research found that participants who practiced a form of breathwork called "Sudarshan Kriya Yoga" had reduced symptoms of depression and anxiety and improved emotional regulation.

Finally, breathwork can promote relaxation and mindfulness by helping us become more aware of our breath and our body. By practicing deep breathing techniques, we can bring our focus to the present moment and reduce feelings of stress and anxiety.

There are now many different types of breathwork practices, each with their own unique benefits and techniques. I have practiced with very different facilitators, in person, online, in groups, individually, with a specific intention or none. The "magic" of breathwork has always found its way through me, through my own breath. You can research for local breathwork sessions (often proposed in yoga centers) or breathwork practitioners and facilitators. Online live group events are also a good experience for beginners, you get to stay at home, in private, but follow a guided live group session (only downside is that you can't be adjusted in person), or search for pre-recorded scripts online (Youtube offers a lot, but also an app called Insight Timer that I like and use myself a lot).

Here below are some of the most popular types of breathwork and what you can get from them. The first 2 are the ones I use on the daily or as needed. The 5 first can be done on your own, the two last are recommended with a facilitator):

I use Breathwork "a la carte". I do not have a strict daily routine with it. I just use it when I need and my lazy ass always goes with guided sessions I find for free online or on apps:)

Youtube offers tons of free guided breathwork videos/audio tracks. It is definitely a good place to start. Here are my favorites:

Click here for a 11-minute Wim Hof method, amazing for getting energy in the morning!

Click here for a 11-emotional release breathwork

Click here for a 22-minute nervous system reset

There is an increasing need for more conscious breathing in our lives. Breathing is an incredible asset we all need to take advantage of. It is a gift that does not need any extra tech, expense or skill. The power is already inside of us.