
Did you know that the most powerful tool for transformation is right under your nose—literally? Yes, it’s your breath. Most of us have never consciously wondered about this process and how we’re unaware that many of us breathe incorrectly. Breathwork is a simple yet profound practice that has its roots in ancient yogic practices and can shift your entire mental, emotional, and physical state.
Let’s dive into what breathwork is and why it’s becoming a go-to practice for those seeking deeper connection, healing, and personal growth.
The science of breath
Apart from the fact that our cells need oxygen to function optimally, breathwork is considered key to maintaining optimum health in yogic practices. It is ‘prana’ or life force energy that flows through us and it is a powerful tool for spiritual growth and awakening. Breathwork is a common umbrella term that encompasses various types of breathing techniques.
Breathwork and the vagus nerve
Did you know that how you breathe can have a big effect on how your body feels and heals? It’s all thanks to something called the vagus nerve. This nerve acts like a bridge between your brain and your body, helping to control things you don’t even have to think about, like your heart rate, breathing, and digestion.
Think of it as a helper. When this nerve is working well, it helps your body switch to “rest-and-digest” mode to enable healing and recovering from stress. When we’re stressed, our bodies get stuck in “fight-or-flight” mode, which makes it hard to heal. But deep breathing can change that and turn on the vagus nerve sending a signal that everything is okay, helping your body relax.
There are many types of breathing exercises you can try, and all of them help to relax your body and reduce stress by working with the vagus nerve. No matter which technique you choose, the goal is the same: to help your body shift into a calmer, more restful state where it can heal and recharge.
Case studies on breathwork
Over the years, research has shown that breathwork offers amazing benefits for your body and mind. It can help reduce stress, anxiety, headaches, and even improve heart health and digestion. Science backs this up with studies showing how powerful breathing exercises can be.
For example, a study published in 2023 concluded how deep breathing exercises resulted in reducing blood pressure, chronic stress and mitigating acutely stressful events. Another study showed how controlled breathing has emerged as a potential tool for stress management and well-being. They compared breathwork with mindfulness meditation and found that breathwork produced a significantly lower rate of respiration.
A 2019 study highlighted the effects of breathing patterns on decision-making and concluded that deep breathing during work helped with effective decision-making. A group of Indian medical students attended a pranayama breathing course for 6 weeks and their anxiety levels were lower than that of the control group.
In another study, 20 Beijing-based IT workers were found to have reduced cortisol in their saliva as compared to a control group after undergoing 8 weeks of deep, diaphragmatic breathing exercise sessions. Diaphragmatic breathing was shown to be helpful for people with GI symptoms with benefits including a reduction in abdominal pain, urgency, bloating and constipation. A study on U.S. military veterans showed that breathing-based meditation improved PTSD symptoms as well.
From reducing stress to boosting mental clarity, breathwork is a simple, science-backed way to improve your well-being.
When to practice breathwork?
The great thing about conscious breathing is that you can do it anytime—day or night. While you can practice whenever it fits your schedule, many people find early morning sessions especially helpful. You can try it first thing when you wake up, after a yoga class, during a quick office break, or right before bed to wind down.
The key to seeing the benefits is consistency. Even just 5 to 10 minutes a day can make a big difference in your health and well-being!
Breathwork for healing diseases
Breathwork has been shown to help reduce and even heal various health issues. For people with chronic lung conditions like asthma or COPD, the American Lung Association recommends two simple breathing techniques: pursed-lip breathing and belly breathing (diaphragmatic breathing). These techniques help make breathing easier and support lung function.
Another powerful form of breathwork is Holotropic Breathing, which can boost mental, physical, and spiritual healing. This technique is done under the guidance of a trained professional and involves fast-paced breathing for extended periods. It’s used to help with stress, PTSD, chronic pain, migraines, addiction, and more. Studies from 1996, 2013, and 2015 found that people who practiced holotropic breathing had less anxiety, improved self-esteem, and felt more self-aware.
Correlation between breathing rate and life span
Have you ever wondered if the way we breathe could be connected to how long we live? Let’s take a look at some animals: a tortoise can live up to 150 years and only takes about 4 breaths per minute. On the other hand, dogs live around 10 years and breathe 15 to 35 times per minute. Elephants, with a lifespan of about 65 years, breathe around 10 times per minute.
Humans typically take 12 to 20 breaths per minute. So, what’s the connection? The fewer breaths you take, the longer the lifespan. Many monks use this idea in their meditation and breathwork practices, slowing their breath to promote calm and longevity.
We hope you’ve seen just how powerful even one deep breath can be for your health. Why not give it a try right now? Take a deep breath in, and notice how it makes you feel. Sometimes, the simplest things can make the biggest difference!