Breathwork Reduces Anxiety by 50%
Saka practicing deep breathing while preparing to take a winning penalty
Breathwork is so powerful that Gareth Southgate, the England Manager, has hired a breath coach for the national football team.
The Three Lion’s breathwork sessions have been credited with helping the team maintain composure under pressure throughout Euro 2024 and the results are evident to me when watching players take long deep breaths before taking each penalty kick. Regardless of your views on Southgate, his dedication to enhancing his players' mental resilience is undeniable.
Our breath acts as an anchor, calming us in times of distress. It is always available to us, and that’s the beauty of it. Whether through deep belly breathing for peace, breath retention to pause the mind, or as a focus during meditation. Our body serves as a walking hospital, dispensing breath as medicine accessible at any time, day or night.
While more scientific research is needed for many holistic practices (Who is going to fund research on a preventative healthcare measure that could impact the profits of big pharma?) the evidence for breathwork's healing potential is compelling. Pranayama which has been part of the yogic lifestyle for thousands of years, exemplifies this ancient wisdom.
Slow breathing techniques promote autonomic changes by increasing Heart Rate Variability (HRV), which reflects the adaptability of your body to changes. Higher HRV is associated with greater resilience, reduced anxiety, faster recovery from stress, and improved overall wellbeing.
Breathwork disrupts negative thought patterns, releases tension, and lowers blood pressure. Controlling your breath means controlling your life, as it releases feel-good endorphins and serotonin into the body.
In my journey to heal from depression, breathwork has been one of my transformative tools, which is why it’s integral to the MindVibes holistic coaching approach.
This practice, once mastered, can be relied upon time and again. It has been life-changing for me, particularly before public speaking, during personal stress triggers, and for gaining perspective on challenging situations.
My belief in breath work's power is so profound that I have the Sanskrit icon for “breathe” tattooed on my body, lest I forget!
When stressed, our brain signals a threat, activating the sympathetic nervous system and the fight-or-flight response. Breathwork shifts the body into the parasympathetic nervous system, responsible for rest and relaxation, thereby slowing the breath, lowering blood pressure, and reducing cortisol levels.
At MindVibes, our Breathwork Teacher Luis combines music and breath for healing, to improve health and achieve sustainable high vibrations. “I call this combination Reverberation Therapies, as they work on your cells subtly but powerfully, changing your frequency. Breath is a complex subject that requires your attention and determination, but the results are incomparable.” Luis explains.
“By learning to control the breath, you learn to control your mind.”
Breathwork Tips for Complete Beginners:
Start Slow and Steady Begin gradually and increase your practice over time. Think of it as training your nervous system. Set a timer for a minute to start and gradually extend your sessions as you become more comfortable.
Breathe Through Your Nostrils Breathing through your nose helps filter out dust and allergens, provides up to 20% more oxygen in your bloodstream, and humidifies the air you inhale. Mouth breathing, in contrast, can dry out your mouth.
Focus on Belly Breathing Effective deep breathing should involve minimal movement in your shoulders and upper chest. Use your diaphragm, which you can feel by placing a hand on your lower abdomen and observing it rise and fall as you breathe. Feel your belly expand to a big round Buddha belly as you inhale, and as you exhale, pull the belly button back towards the spine.
Breathwork is a powerful tool that can affect your physiology. As with all holistic practices, bio-individuality is key: choose methods that work for YOU, as we all respond differently. Breathwork is not suitable for those with a history of hyperventilation, strokes, cardiovascular disease, bipolar disorder, kidney disease, heart disease, chronic panic attacks, or during the first trimester of pregnancy. Asthmatics should have their inhaler on hand.
If you’d like to experience the transformative power of breathwork, join our next online MindVibes session from19:00-20:00 BST on Monday, 29th July 2024.
Sign up using the form below, and you’ll receive an email calendar invitation containing the Zoom link to join. There is no charge for friends of MindVibes - and yes, that’s you! :-)