The Transformative Power of Breathwork.

As human beings, sometimes we become overwhelmed by life.

Sometimes stress and anxiety can be paralyzing.

Sometimes our fears consume us and get the best of us.

Sometimes you may become triggered by the actions of another person and explosively react to their actions.

If you are a parent, you may overreact with your children, a reaction that is immediately followed by guilt and shame because of your actions.

During those emotionally responsive times, you may become so plagued with guilt and shame that you tell yourself that you will never respond in that manner again. But usually, you do. Because we all have unaddressed pain, stress, and trauma that cause us to react in ways that feel uncontrollable at times. We have to learn to regulate our emotions in order to control our responses and truly gain control of our reactions.

Breathwork For Emotional Regulation

Breathwork is the act of conscious breathing or deep breathing. It is a great tool for emotional regulation. When we breathe, we align with our highest self and show up from a more empowered space. We show up more assured of who we are. More calm and collected. More emotionally regulated and in charge of our emotions. Conscious breathing is transformative because it allows us to step outside of our egoic self and step into our hearts, in turn leading to more aligned actions.

In today’s fast-paced world, many of us are walking around with overworked nervous systems that have reached their capacity to handle life’s challenges, and as a result, our bodies are in a constant state of arousal. Done consistently, deep breathing can help reduce the tendency to overreact and shifts us away from responding from an over-arroused nervous system.

Benefits of Breathwork

Although many in the Western world are still catching on to the benefits of conscious breathing, deep breathing itself is not a new healing modality. In fact, it is an ancient modality that has been around for centuries. Conscious breathing has benefited many with its self-healing and meditative relaxation qualities. When we breathe deeply, we increase the supply of oxygen that flows to the brain, in turn stimulating our parasympathetic nervous system (PNS). When we activate our PNS, we can turn off, or allow our sympathetic nervous system (SNS), responsible for fight or flight to rest.

Many of us don’t realize that we are ticking time bombs. Walking around with months, years, and sometimes even decades of stored stress and trauma in our bodies. We oftentimes don’t realize the weight we’re carrying until it turns into an emergency situation. Until we’re faced with chronic illnesses such as heart disease, cancer, or stroke, are suffering from addiction or depression, or are the victims or perpetrators of violence.

But what if we took preventative measures and leaned into the power of our own breath before it got to that point?

Our breath is the only automatic and controlled system within our body. This means that our bodies will do the work for us when we aren’t thinking about it, and it means that we have the ability to consciously tap into the power of our breath whenever we need it.

There are many benefits to deep breathing that we all can tap into. Research shows that breathwork:

• Helps us to immediately reduce stress and provides anxiety relief

• Provides more mental clarity and energy

• Helps us to release trauma that has been stuck in our bodies for years

• Has the ability to boost our immune function

• Promotes healthy digestion

• Widens our window of tolerance, which helps us to become better at emotionally regulating ourselves

• Helps us to integrate after we’ve experienced grief and loss

• And rewires the brain to release old patterns and create new ones

After struggling with unaddressed stress and trauma for over two decades, and finally being able to release much of that stress and trauma in my own body, I am proof of the transformative power of conscious breathing.

But you shouldn’t just take my word for it. You should have your own experience with your own body and your breath to see how breathing intentionally can enhance your life.

Box Breathing Technique

Box breathing, also known as four-square breathing is a great breath pattern to try if you are new to the practice. This breathing practice involves inhaling for a count of four, holding the breath for four seconds, exhaling to a count of four, and then holding the breath again for four seconds. You can repeat this same pattern in two to five-minute intervals. This is a great breath pattern for those that are new to deep breathing and may be unsure of where to begin.

You can turn to the box breathing technique when you find yourself feeling stressed, overwhelmed, riddled with anxiety, and dealing with emotions such as anger, frustration or any emotion that arouses the fight or flight response in your nervous system.

Done consistently and over time, pausing to breathe can be a transformative practice for emotional regulation. You may notice that you begin to pause before responding to triggering situations which allows you to regulate your emotions and decide how you choose to respond. As always, have grace with yourself and take your journey one day, and one moment and a time.

You got this. Here’s to your healing, growth, and evolution.