Physical Expression

For thousands of years, Eastern medicine practices have employed breathing techniques that intentionally channel and focus on the breath in order to calm the body and the mind. This was especially important back before pain-management medications had been discovered. 

 

Imagine having to breathe your way through abdominal surgery, or a root canal. 

Breathwork is an integral part of meditation and exercise, but need not be exclusively applied to them. Some tips for starting breathwork practice are as follows:

• Find someplace quiet. You can do breathwork just about anywhere, but when you're starting out, it's best to carve out a peaceful time and space for it. 

• No pressure. Breathwork isn't about getting your mind under control, it's about getting your breathing to work for and with you. Relax into it and recognize it for what it is.

• Anchor yourself. Just like when meditating, your mind is likely to wander, potentially distracting you from your task at hand; in this case, breathing. Give yourself an anchor to bring yourself back to what type of breathing you're focusing on, and why. This can be a word or phrase, such as naming the breathing technique or intention, or even a mantra. The most simple and straightforward: "Breathe," but it can be whatever works for you.

• Practice. Whether breathing for breathing's sake or in conjunction with meditation or exercise, spend 5-10 minutes being mindful of what your lungs are doing and how it's affecting you, overall. 

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Breathwork has many benefits, from mental and emotional to physiological. The following are some examples regarding what, when, why, and how.

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Daily Routine (e.g. Chores, Office Work, Social Interactions)

• Deep Abdominal Breathing

  • Intention: Relax the body

  • Technique: Take slow, deep breaths through the mouth, expanding both belly and chest, then exhale slowly, allowing your navel to pull back in toward your spine. 

• Deep Lung Breathing

  • Intention: Promote mental clarity

  • Technique: Take slow, deep breaths through the nose, then exhale slowly through the mouth.

• Mindful Breathing​

  • Intention: Reduce stress​

  • Technique: Pay attention to each inhale and exhale, focusing on the sensation of the breath as it enters and leaves the body.

• 4-7-8 Breath

  • Intention: Quiet the mind​

  • Technique: Breathe in for four beats, hold your breath for seven beats, then exhale for eight beat. A longer exhale encourages you to empty your lungs. 

• Alternate Nostril Breathing

  • Intention: Balance body and mind​

  • Technique: With your right hand (feel free to reverse the instructions and use your left hand), apply pressure to your right nostril with your thumb. Breathe in using only your left nostril. Hold your breath as you release the pressure from your thumb and apply pressure to your left nostril with your index finger. Breath out using only your right nostril. Pause, take another breath in through your right nostril, then alternate again.​

• Lion's Breath

  • Intention: Overcome anxiety​

  • Technique: Take a deep breath in; as you exhale, open your mouth wide and stick out your tongue, releasing a whooshing 'haaaa' sound.

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Static Exercises (e.g. Yoga, Tai Chi)

• Diaphragmatic Breathing

  • Intention: Release tension

  • Technique: Breathe deep into the abdomen, allowing the diaphragm to fully expand on inhale and contract on exhale.

• Coordinated Breathing

  • Intention: Coordinate breath with [micro-]movements​

  • Technique: Inhale during the opening phase of a movement and exhale during the closing phase.​​

    • Example: As you exhale and nestle into a yogic stretch​, force out that last little bit of breath and relax your body into the stretch.

• Breath of Fire

  • Intention: Promote steadiness

  • Technique: When you inhale, your abdominal muscles are relaxed. When you exhale, engage your core to help push air out of your body.

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Gentle Exercises (e.g. Walking, Pilates; stairs)

• Rhythmic Breathing

  • Intention: Endurance; Maintain energy level throughout the activity

  • Technique: Establish a steady rhythm of inhalation and exhalation that matches the pace of the exercise.

• Nose Breathing

  • Intention: Filter and humidify the air; Optimize oxygen uptake; Minimize strain on the respiratory system​

  • Technique: Breathe in and out through the nose.

• 4-12-8 Breath

  • Intention: ​Weight loss

  • Technique: Similar to the 4-7-8 Breath, breathe in through the nose for a four-count, hold for twelve (or even 16 if you can manage it), breathe out through the mouth for 8, forcing all the breath from your lungs. Take a moment to recover and re-regulate your breathing, then repeat for ten repetitions.​

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Rigid Exercises (e.g. Weightlifting, High-Intensity Interval Training)

• Controlled Breathing

  • Intention: ​Sustain energy; Support muscle function

  • Technique: Focus on deep, steady breaths, especially during intense or strenuous movements.

• Exhalation on Effort

  • Intention: Stabilize the core; Enhance overall strength and power output​

  • Technique: Exhale forcefully during the exertion phase / explosive movement.

• Pursed Lip Breathing

  • Intention: Slow breathing; Reduce stress levels​

  • Technique: Breathe in through your nose, breathe out through pursed lips (like you're whistling, or blowing out a candle).

 

Athletics (e.g. Swimming, Cycling, Running)

• Paced Breathing

  • Intention: ​Sustain momentum

  • Technique: Develop a breathing rhythm that compliments the intensity and duration of the activity.

    • Example: adopt a 2:2 breathing pattern (inhale for two steps, exhale for two steps) during moderate-intensity running

      • This is a controlled Holotropic method that leads to "Runner's High" when done correctly.​

• Cadence Breathing

  • Intention: Sustain momentum​

  • Technique: Adjust breathing cadence based on the demands of the sport.

    • Example: Breathe in when your head is above water, breath out when your head is under water.

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Deep Relaxation (e.g. Bedtime, Pre-Op)

• Five-Finger Breathing

  • Intention: ​Release endorphins – your body's natural painkillers

  • Technique: In addition to your breathing, also focus on the movement and sensation of one of your fingers slowly and intentionally tracing the other hand.​

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Therapeutic Breathwork

• Holotropic Breathwork 

  • Rapid 

    • Intention: Emotional release; Cope with present trauma​

    • Technique: Short, quick breaths, in and out. The aim is to reach a controlled state of lightheadedness.​​

  • Deep 

    • Intention: Relieve mental health conditions and their symptoms; Cope with past traumas

    • Technique: Long, deep, continuous breaths in and out. The aim is to reach a lucid dream-like state.

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Note that Holotropic Breathwork should be avoided or practiced under professional observation if you have cardiovascular issues, high blood pressure, have had a recent injury or surgery, require daily medication, experience regular panic attacks, or experience psychosis or seizure disorders.