It's time to take a breath

Written by Shelley Bernhardt, Counselling Psychologist

In this blog I would like to discuss basic Breathwork and encourage you to pay more attention to your breathing.

But what is Breathwork? Simply put, it is breathing consciously, with awareness and intention. And it is breathing in a regulated and controlled manner.

Breathwork is a practice that has been around since ancient times and appears, in some form or another, in many practices, beliefs and religions.

Breathing is the first thing we do when we come into this world, and we continue to breathe until we take our last breath. Without breathing we would not stay alive for more than a few minutes. Breathing provides us with the energy we could not live without.

Yet it is something we seldom give much thought to. Although we all breathe, it is how we breathe that can make a huge difference to our wellbeing.

Apart from the physiological necessity of breathing, our breath can be a psychological resource that is often underutilized and it can also help improve our overall health. It is one of the best ways to reduce stress and tension and calm anxiety. Breathwork is a way to feel rejuvenated, to regulate your mind and body, and it enhances the mind-body connection.

And it is always available to us, no matter where we are.

There are an abundance of breathing techniques, from the most simple to the very advanced. Most of them are simple and easy to learn, so it is possible to find one that works best for you. The type of breathwork you choose depends on the outcome you are trying to achieve, for example, it can be used to energize you or to calm you down.

Like all new practices, it is best to start slow.

This could be by simply becoming aware of your breathing as you go throughout your normal day. Some techniques, such as box breathing, belly breaths and diaphragmatic breathing are a good place to start.

Here are some examples of simple, easy to follow counting breathing techniques:

• Box breathing: This is where you inhale for a count of four, then hold for a count of four, then exhale for a count of four, then hold for a count of four, and repeat this process. Imagine in your mind that your breathing is going around the sides of a square box, as you repeat this process.

• Coherent breathing: is where you inhale for a count of six and exhale for a count of six and then repeat this process.

• 4-7-8 breathing: Is where you inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight. And then repeat.

For the more advanced breathing techniques, such as holotropic breathing, it is best that you work with a breathing practitioner or coach or join a workshop.

There are also many breathing apps available to download onto your phone or tablet that can help you to learn breathing techniques and guide you through the exercises.

Here is a breathe awareness exercise taken from Chapter 1 of Breathe in Breathe Out written by Stuart Sandeman (pages 45-46):

• Pause. Take a moment.

• What’s your posture like? Are you hunched over or tense? Is your chest open?

• What’s your clothing like? Is it loose or restrictive?

• Now feel the air around you. What’s the temperature of the air? What’s the texture of the air?

• Follow the air into your body. Are you breathing through your nose or your mouth?

• Don’t try to change anything yet. I want you to be the observer of your own breath.

• How does it feel just to be and to breathe?

• What muscles are working to bring air into your body?

• What parts of your body are moving as you breathe in? What parts of your body move as you breathe out?

• If you can, place one hand on your chest and one hand on your belly. Which hand is your breath expanding into first?

• Are you breathing into your belly, or are you breathing into your chest?

• Look down as you breathe in. Does your belly expand out or move back towards your spine?

• Don’t change anything at all, just follow your breath.

• Are your shoulders moving up as you breathe in?

• Is there any tension in your body? Your face, your neck?

• Is there any tension in your mind?

• Is your mind busy or still?

• Can you feel your heartbeat as you breathe?

• Can you hear your breath flow in and out or is it silent?

• If your mind starts to wander, that’s OK; bring it back to your breath.

• Just be with your breath.

• What comes first, your inhale or your exhale?

• Are you breathing fast? Are you breathing slow?

• Is your breathing deep? Or shallow?

• Is there a natural pause in between breaths or are you gasping for breath?

• Become aware of any changes in your breathing.

• Is it smooth and regular or a little jagged?

• Is your out-breath controlled, forced or relaxed?

• Gather as much information as you can about how you breathe.

• Then come back into your space.

• Take a moment to write down anything you notice about your breath, e.g. nose/mouth, belly/chest, fast/slow, shallow/deep, its rhythm, its flow etc.

Reference: Sandeman, S. (2022) Breathe in breathe out. Harper Collins.

Disclaimer: Intense and advanced Breathwork is not recommended for everyone, and you are advised to check with your healthcare provider if you have any health concerns or take medication. It is best not to do some exercises while driving.

---

You can also access some of our free recordings on our website, click here.

To read more about Shelley and the services she offers, click on the link below. Read more