As a Certified Breathwork Facilitator, I'm frequently asked which breathwork type is most effective. When making this decision, numerous factors must be considered. The three major breathwork categories are functional, state-shifting, and transformational breathwork. Let's explore each of them.
Functional Breathwork
This is the breathing you do each day, consciously and unconsciously. It is how you breathe when you get up when you are sleeping, eating, exercising, etc… Adjusting your breathing fundamentals has many benefits including improving your HRV (heart rate variability), improving sleep, digestion, and immune function while decreasing symptoms of anxiousness and blood pressure. The average person takes 24,000 breaths per day. How many are you doing with awareness and intention?
Studies show we should strive for 6 breaths per minute. This is often called Perfect Breath and works out to a 5.5s inhale, and 5.5s exhale. When we breathe like this, circulation in the brain and body increases while the burden on the heart decreases. All the while the diaphragm – that umbrella-shaped muscle in our chests – will drop lower and rise higher, allowing more air to enter the lungs and pushing blood throughout the body. For this reason, the diaphragm is sometimes referred to as “the second heart”, because it not only beats to its own rhythm but also affects the rate and strength of the heartbeat.
State Shifting Breathing
Breathwork techniques often involve specific patterns of inhalation, exhalation, and breath retention, and vary in intensity and purpose. Many of us notice ourselves becoming dysregulated because of an external stimulus that shifts our nervous system (most often into a fight/flight/freeze mode). Breathing is one of the most effective tools to re-balance our nervous system so we can make sound decisions when our emotions take over. Think of our breath as the remote control of our nervous system. A simple rule of thumb is to increase the duration of our exhale so it is twice as long as our inhale. If you breathe in for 4 seconds, then extend your exhale and release air through your pursed lips for a longer count of 8 seconds. This stimulates our vagus nerve which sends signals to our brain to go into rest/digest mode. Other examples of state-shifting breathwork include box breathing, the 4-7-8 method, and the physiological sigh (see below).
TRANSFORMATIONAL BREATHWORK
This is also called Somatic Breathwork because it connects our minds to our bodies and thus allows us to connect to ourselves on a deeper level. Somatic practices emphasize the integration of the mind and body, recognizing the interconnectedness of sensory sensations, emotions, and mental processes. Somatic breathwork involves using the breath to access and release physical and emotional tension in the body. It is based on the idea that the breath is connected to the body's nervous system. It can be used to regulate and improve physical and emotional well-being.
Somatic breathing involves rapid and intense circular breaths, without breaks between inhaling and exhaling. It facilitates the emotional release of energy and alters consciousness.
There are few modalities that allow you to stay in control while experiencing physical, emotional, and even spiritual shifts within you. There are none that are also safe, free, and available all the time.
To attend a free virtual Somatic Breathwork session over ZOOM, click HERE. These are held the last Thursday of each month and the next event is June 29th at 8:30pm EST.
ACTION STEPS
Download an app to make breathing part of your daily routine. Even a few minutes a day can make a big difference. Check out the free ‘Breathing app’ or the paid ‘Othership App.’
Stop right now and answer the following questions:
Am I breathing through my belly or chest?
Am I breathing through my nose or mouth?
How many times am I breathing per minute? (Goal is to aim for 6 breaths per minute)
To improve your nasal breathing, buy some sleep tape. I still don’t know why this scares people, but I have seen significant improvements in my sleep quality through tracking with the Oura ring.
Sign up to attend the upcoming FREE virtual Somatic Breathwork Session via ZOOM on June 29th at 8:30pm EST.