Breathwork can be learned on social media. There are a lot of videos on YouTube and TikTok. Is it really hard to change your breathing pattern to promote stress relief and relaxation?
It turns out that learning breathwork as a beginner is more difficult than most people realize. Many people are used to breathing from their chest rather than their abdomen. It can be difficult to change this pattern as it requires an awareness that many people don't have. It's easy to forget that the body's reflexes are powerful.
There are dangers to practicing breathwork. If you've experienced trauma or anxiety, focusing on the breath can make you feel worse. Some people find that the stillness of breathwork can put them in touch with painful memories or suppressed feelings.
These details are often left out of social media breathwork instructions. The term "breathwork" has more than 170 million views on TikTok. A successful video can be used to build a following. While scrolling through social media, viewers may be inclined to overlook any drawbacks.
Breathwork content is not shared on social media. When people attempt the practice on their own using online instruction that doesn't provide appropriate context and framing, it can turn into a negative experience.
Cator, who is also a leadership coach and founder of Embodied Black Girl, says that a lot of times the hustle or grind culture mentality comes in when we are doing practices that will help us. If I don't finish this breathwork, I'm either a failure or I'm not good enough.
Cator and other experts say that curious beginners should look for a trauma-informed practitioners in their local community. She suggests looking for practitioners who have a trauma-informed approach to their work. The spread of misinformation and conspiracy theories has not been good for the health and well-being of the world. Women, people of color, people who identify as LGBTQ, and people with disabilities may be disproportionately affected by political and social trauma, and may need more complex or even outside support.
Private sessions can range from $90 to upwards of $300, according to Cator. Virtual classes cost less than in-person training. Many practitioners have moved their training to the internet. Instructors can choose outdoor and well-ventilated areas. If you're a beginner, you can search online for practitioners, ask for recommendations from friends who've done breathwork, or check out the local yoga studio. Contact a health care professional if you have any health issues.
If you're interested in learning about how it works, the benefits, and when to stop, here's what you need to know.
Breathwork is the shifting of your breath pattern.
Breathwork is defined as yoga and meditation practices that shift your breathing rhythm. There are different forms of pranayama depending on the intended outcome. This can include alternate nostril breathing and Bhastrika.
Slow and deep breathing are promoted by the use ofMindfulness methods. In recent years, the Wim Hof Method has become a popular method to use. Breathwork can be done using various numbered patterns, like inhaling for four counts, pausing for seven, and exhaling for eight. Breathwork that can last as long as an hour is usually designed to elicit profound or spiritual revelations. In the case of the holotropic breathwork practice, which is done in a specific setting with music, this is true.
Breathwork has been practiced around the world. A certain technique may be packaged to maximize consumer appeal. Cator uses three-part breathwork, which means the breath is drawn from the abdomen, passed into the heart, and exhaled through the mouth.
Dr. Selda Yildiz, a researcher studying the effects of breathwork on the brain's health and sleep, says that beginners can prioritize finding an experienced teacher and become familiar with a number of practices to choose the one that works best for them.
Yildiz, an assistant professor in the department of neurology at the Oregon Health & Science University School of Medicine, says that he doesn't want to work for someone else.
The majority of the parasympathetic nervous system is thought to be influenced by breathwork. The body is shifted away from a "fight or flight" stress response and into a state of "rest and digest" as a result of this web of nerves.
The vagus nerve is moderated by inhaling and exhaling, according to Yildiz. Slow and deep breathing can help strengthen the vagus nerve. Yildiz says that the quicker the body heals from a stress event, the higher the tone.
She is researching how different yogic breathing patterns can affectCSF movement and circulation. The clear fluid bathes the brain and spine and helps remove waste products from the brain. Data from Yildiz's study shows an increase in the movement of the cerebral spine during slow and deep breathing.
The yogic breathwork interventions will be investigated to see if they improve sleep. In the future, Yildiz hopes to determine if sustained yogic breathing can be used to treat Alzheimer's.
"It was the first time I felt really connected to my body and heart in a way that was compassionate, not judgmental."
A personal coach with a TikTok following of more than a half a million people, Gordon said breathwork made her feel better. Gordon attended a meditative breathwork session at a retreat designed to get participants out of their heads and into their bodies. Gordon was able to see the power of her own breath.
She says it was the first time she felt connected to her body and heart in a way that wasn't judgmental.
After returning home, Gordon completed a breathwork certification course. Gordon doesn't include detailed instructional information, even though she has posted brief TikToks showing how she relaxes with breathwork. She thinks that people should try breathwork with a trauma-informed person who can help them integrate their experiences after the process.
Gordon says that people shouldn't be focused on performance. They should focus on being with the sensation of the breath, observing how that feels, and noticing where that takes them.
It's not about saying 'I have to be efficient', it's about learning how to experience yourself and be with what is in a state of acceptance and openness. I have to complete this task. Gordon says he needs to check this off and get it under his belt so he can feel good about what he did.
A window of tolerance is what Thérse Cator wants to keep people in when she instructs them. It's important to make sure a person's level of discomfort is manageable since breathwork can be difficult. Counted pauses between inhaling and exhaling can be a source of stress for some people. Some people may need to stop or drink water.
Cator often starts breathwork instruction with exercises that help people feel their bodies. The movements help calm the sympathetic nervous system. Taking a moment to orient yourself in the room can be reassuring for people who feel negatively activated during breathwork. It can help someone feel more safe in their body.
Depending on the body you're in, we have a spectrum of violence that can be found in our bodies.
Breathwork can bring someone back into contact with a feeling, sensation, or emotion they've been avoiding, which can overwhelm their nervous system. Cator says that someone should stop if they feel overwhelmed or anxious.
"You can only heal at the speed of your nervous system."
People who had experienced trauma were not included in the study. While pausing between inhaling and exhaling can be an important part of certain yogic breathwork practices, Yildiz and her fellow researchers avoided breath-holding in their training for a number of reasons.
The 18 study participants in the randomized controlled trial received eight weeks of training to practice yoga at home and once a week at a yoga studio. The participants learned breathing practices that included slow and deep patterns in various positions, as well as more sophisticated breathwork techniques. They could choose between inhaling and exhaling for different counts.
Yildiz found that most participants had chest-breathing patterns and had to work to develop breathing from their abdomen and diaphragm.
Yildiz said that a person's body will tell them when it doesn't feel right if they try different practices. At first, beginners might be tempted to push themselves to the limit, but eventually they'll stick with it. They should not allow that urge to come up.
Yildiz says it's similar to giving someone a 100 pound dumbbell.
Cator advises her clients to be careful with their breathwork.
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