Intrigued by the growing interest in breathwork but not quite sure what it’s all about? You’re in the right place. Breathwork, a practice that promises everything from heightened focus to inner calm, is quickly becoming the go-to wellness practice for those in the know. Breathwork is for anyone looking to tap into their inner strength, reset their mind, and even elevate their everyday routine. Here, we connect with Elsa Unenge, a Certified Breathing Coach, yoga teacher, and founder of Breath Curriculum to discover why breathwork is the next must-try practice to incorporate into your self-care rituals.
How would you describe breathwork to someone who’s unfamiliar?
Breathwork is all about taking control of your breathing to achieve specific outcomes. For instance, if you want to slow your heart rate and feel calm, you can inhale slowly for four seconds and exhale even slower for eight seconds, all through your nose. On the other hand, if you need a boost of energy during that afternoon slump, try inhaling through your nose for six seconds and exhaling through your mouth for two.
Is breathwork just about deep breathing, or are there other ways of doing breathwork?
Deep breathing is just one type of breathwork. You can control your breath in many different ways. For example, you can vary the lengths of your inhales and exhales, breathe through your nose or mouth, add breath-holds, or add sounds like humming.
By using different breathing patterns, you can choose to send calming signals to your brain to activate your parasympathetic nervous system (rest and digest) or energizing signals to activate your sympathetic nervous system (fight or flight).
“Breathwork has been a game changer for reducing my anxiety.”
What are the biggest benefits of breathwork? Which have you come to rely on most?
Breathwork has been a game changer for reducing my anxiety. Whenever I start to feel anxious or notice the symptoms of a panic attack, I use a specific breathwork technique called Short Breath Holds. It helps me slow down my breathing and send more oxygen to my brain, so I can think clearly and regain control of the situation. But even more importantly, practicing breathwork daily has significantly reduced how often I feel anxious in the first place. (You can try a guided version of Short Breath Holds for free here.)
How did you discover breathwork and why does it work for you?
I discovered breathwork and the importance of proper breathing for my overall health after listening to an interview with James Nestor, author of the New York Times bestseller Breath: The New Science of a Lost Art. I can’t recommend his book highly enough—it changed my life.
Studying the science of breathing has given me the tools to improve my health every day, breath by breath. We take around 20,000 breaths daily, and most of us are doing it incorrectly. Just imagine doing something wrong, or even slightly wrong, 20,000 times a day, every day, year after year. The negative impact on our health is inevitable. Breathing wrong can affect sleep quality, making you tired, reduce cognitive functions like decision-making, and even shape your facial structure. One study found that people who practice breathwork daily have lower levels of the stress hormone cortisol.
Could you walk us through a breathwork technique that anyone, even a beginner, could do on their own to reduce stress?
Absolutely! Humming is a great all-in-one practice. Just inhale gently through your nose (no need for a big breath here), then keep your lips sealed and exhale as long as it feels comfortable, making a humming sound (mmm…). This practice helps lower your heart rate, activates your rest and digest response (parasympathetic nervous system), and even sterilizes and opens up your airways, making breathing easier. Try three humming breaths right now and notice if you feel calmer.
How can someone start a regular breathwork practice?
A great way to start is by simply noticing your breath throughout the day and observing how it changes in different situations. Then, start applying these three key steps to healthy everyday breathing:
- Breathe through your nose as often as possible.
- Breathe down into your belly, noticing it rise with each inhale, instead of breathing high up into your chest.
- Slow down your breath, imagining you’re breathing in slow motion.
At first, these steps might feel challenging as your body adjusts to this new, healthier way of breathing. Think of your breath like a muscle—the first time you go to the gym, the weights feel heavy, but the more you practice, your muscles get stronger and the weights feel lighter. The same goes for your breathing.