By: Jenny Buchner, ND
In the hectic and overstimulating world we live in, anxiety has unfortunately become an unwelcome companion for many of us. Because of the impact that it has on our physical and mental well-being, finding effective ways to manage anxiety is crucial. Because no two people experience anxiety the same way, the right solution is often nuanced, involving determining the root cause of stress with a unique combination of modalities for each person.
One modality that has gained popularity for its profound mental health benefits is breathwork. This encompasses many practices focusing on specific breathing patterns to improve physical and emotional well-being. At its core, breathwork encourages people to connect with their breath, deepening body awareness and promoting relaxation. This offers a simple yet powerful tool to use at home for enhancing mental health and alleviating anxiety.
Why Practice Breathwork?
Research indicates that breathwork can significantly impact our body’s stress response. When we experience anxiety, our sympathetic nervous system activates, triggering the “fight or flight” response which is often sustained in those who experience trauma or chronic anxiety. Most types of breathwork help counteract this response by engaging the parasympathetic nervous system, our “rest and digest” response while also reducing our stress hormone cortisol to promote a state of calm and relaxation.
Benefits of Breathwork for Anxiety and Mental Health
- Instant Stress Relief: Breathwork can provide quick relief from anxiety symptoms because your breath is directly linked to your nervous system and stress hormone regulation. Simple techniques like box breathing—inhale through the nose for four counts, hold for four, exhale through the nose for four, and hold again for four—can quickly bring a sense of calm during an anxious moment.
- Enhanced Mindfulness: Practicing breathwork encourages mindfulness so you can stay present in your body and the moment rather than ruminating on past experiences or worrying about the future—two common patterns of anxiety.
- Improved Emotional Regulation: Breathwork can enhance emotional awareness and provide a safe way for emotions to be expressed without judgment. Guided breathwork with a facilitator complements the work done through therapy by allowing the body to feel through whatever it needs to let go and create healing moving forward.
- Increased Resilience: Regular breathwork practices can help the body handle stress while creating resilience against future stressful situations.
- Community and Connection: Group breathwork sessions can encourage a sense of community and support for those who are navigating similar challenges. Sharing the experience with others can enhance feelings of connection, reducing the isolation that often accompanies anxiety. Longer breathwork journeys can also help deepen the connection you have to your spirit and any higher power that you resonate with.
Getting Started with Breathwork
Incorporating breathwork into your routine doesn’t have to be difficult or overwhelming! Dr. Jenny recommends 5-10 minutes daily to stay present and grounded in your body. Gentle breathwork is preferably done upon waking, before bed, or anytime you need some centering during the day. The great thing about breathwork is that it’s always available to you, all you need is your breath.
Let’s practice!
Start by finding a quiet, distraction-free space, you can use music that feels calming for you if desired to support your practice.
- Sit comfortably and close your eyes.
- Follow a calming breath pattern with slow inhales through the nose and exhales out through the mouth.
- Make your exhales longer than your inhales, if it helps you can count to 4 when you inhale and release your exhale to a count of 6.
- With each inhale allow any tension in the body or thoughts in the mind to soften and slow down. With each exhale let these be released so you can relax more deeply.
- Breathe in for 4, breathe out for 6.
- You can let out a sigh or noise on the exhale to discharge any pent-up energy if needed.
- Continue with this breath for 5-10 minutes, or longer if needed to come into a calm, grounded state.
- If thoughts or distractions come up, that’s ok! Just keep coming back to your breath.
Once completed open your eyes, and take a moment to notice what shifts you feel in your mind and body. You can practice this breath whenever you need to come back to your center.
In addition to daily practices, a longer guided session with a trained facilitator 1-2x/month can be very supportive if you’re looking to shift anxiety, heal deeper emotional layers including past trauma, and regulate your nervous system.
Breathwork is a valuable tool for managing anxiety and enhancing overall mental health especially when paired with other modalities like therapy or functional medicine to support your body’s individual needs. By harnessing the power of our breath, we can cultivate a greater sense of calm, resilience, and connection to ourselves. Whether you’re seeking a deep, transformational experience or looking to build a daily calming practice, integrating breathwork into your life can lead to profound shifts in mind, body, and soul.
Want to know if incorporating guided breathwork with a knowledgeable and compassionate facilitator is the right fit for your healing journey? You can find more information about practicing breathwork with Dr. Jenny HERE.