Breathwork is the use of different breathing patterns and techniques for the purpose of health and wellness. There are many different types of breathing patterns and techniques, some of which are highlighted below:
Breathing Techniques
- Square (box) breathing:
- Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 second.
- Pursed lip breathing:
- helps slow breathing rate. Breath in through you nose and out slowly through pursed lips.
- Lion’s breath:
- a yoga technique which involves a deep inhale through the nose. This is followed by a forceful exhale through the mouth while sticking out the tongue and making the “haa” sound.
- 4-7-8 breathing:
- a yoga technique. Breath in for 4 counts. Hold for 7 counts. Exhale for 8 counts.
- Alternate nostril breathing:
- a yoga technique. Using your thumb and ring finger, gently close alternating nostrils while breathing in and out. Inhale left/exhaling right. Then inhaling right/exhaling left.
Breathing Methods
- Holotrophic breathing:
- breathwork modality involving the use of hyperventilation over several hours to mimic the experience of psychedelics. Was developed by psychologist, Dr. Stanislav Grof, after the use psychedelic were made illegal.
- Wim Hof method:
- breathwork modality developed by extreme athlete, Wim Hof, that involves cycles hyperventilation for a set number of breathes followed by holding one’s breath. Cold exposure may also be incorporated.
- Buteyok:
- A method to retrain breathing to be lighter, slower and through the nose. The purpose is to help with chronic over-breathing (hyperventilating). Hyperventilating can worsen issues like asthma, anxiety, sleep apnea, and high blood pressure.
- Pranayama:
- yogic practice of managing and controlling one’s breath. It is the ancient tradition that most of today’s modern breathwork modalities descend from.
- Shamanic breathwork:
- An ancient tradition of breathwork that modern modalities descend from.
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