Congratulations, you’ve just engaged in breathwork, an ancient practice that’s quickly gaining popularity. If you’re thinking, “Wait, I’ve been inhaling and exhaling continuously since the day I was born. Does that mean I’ve been practicing breathwork this whole time?” the answer is, unfortunately, no. Most of the time, we don’t even realize we’re breathing—it just happens automatically while we go about our day. That kind of breathing is certainly important for keeping us alive, but a true breathwork practice is about the intentional manipulation of breath. While many people are familiar with tuning into their breath in yoga or meditation, recent research is validating the powerful benefits that breathwork all on it’s own can have on the mind and body. “Breathwork is a trend right now because yoga has come into maturity in the U.S., and anytime a practice comes into maturity in a culture, then the individual parts of that practice start to get recognized and emphasized in their own right,” adds Suzanne Hill, a licensed acupuncturist and owner of the OHM Center, a meditation and wellness studio that offers breathwork classes in New York City. In addition to offering classes, studios and teachers have responded to the growing interest in breathwork with respiration-focused retreats, corporate seminars, digital classes, and private workshops across the country. Some classes pair breathwork with movement or music, while others are dedicated exclusively to the art of proper inhales and exhales. “We try all these different things for stress, but if you’re not breathing in a way that tells your nervous system that it’s time to relax, you won’t get there,” clinical psychologist and breathwork instructor Belisa Vranich, Ph.D., explains of the breath’s ability to combat stress and anxiety. Meditative breathing’s mood-boosting powers could be due to its ability to actually decrease the size of the amygdala5, a part of the brain that detects fear and triggers the body’s fight-or-flight response, which in turn increases the prefrontal cortex’s ability to engage in complex thinking. Breathwork can also help alleviate back pain in particular, said Vranich: “Your diaphragm attaches right to the part of your spine where people have back pain,” she explains. “If you’re not using your diaphragm to breathe, you won’t get as much blood flow and movement in that space.” Trigger points along our spine can also be activated by those cortisol spikes mentioned earlier, exacerbating pain. A 2017 literature review7 backs this idea up (no pun intended): “Athletic trainers and physical therapists caring for patients with chronic, nonspecific low back pain should consider the inclusion of breathing exercises for the treatment of back pain,” it reads. There are a number of techniques that can help you get started with breathwork. Vranich recommends trying diaphragmatic breathing, which involves expanding and contracting your belly as you inhale and exhale. Other approaches to breathwork include box breathing, 4-7-8 breath, 2-1-4-1 breath, and alternate-nostril breathing. Experiment with different options to see which works for you. As more people search for simple, effective self-care techniques, it’s no wonder that breathwork has surged in popularity. Not only does it have the science to back up its perceived benefits, but it’s something we can practice anytime, anywhere, and at absolutely no cost. Talk about a breath of fresh air. Her work has been published by National Geographic, Forbes, The Christian Science Monitor, Lonely Planet, Real Simple, Prevention, HealthyWay, Healthline, Thrillist, and more.
