Breathing sessions: what is it and how does it work?

Have you ever stopped to think about the power of your breath? We often breathe unconsciously, without realizing how much influence it has on our body and mind. Breathing sessions are becoming increasingly popular as a way to reduce stress, release tension and experience deeper relaxation. But what exactly does a breathing session entail? And how does it work?

In this blog post we dive into the world of breathwork: from the different techniques to the benefits you can experience. Are you ready to discover the potential of your breathing? Then read on!

What are breathwork sessions?

Breathing sessions are guided breathing exercises that help with relaxation, stress reduction and emotional processing. By consciously and deeply breathing, you activate the nervous system and promote energy, focus and well-being. Techniques such as connected breathing or holotropic breathing can release tension and restore inner balance. It is a powerful method for self-development.

The benefits of breathing exercises

Scientific research into breathing techniques shows promising results. Possible health benefits include:

• Balancing the pH level in your blood
• An anti-inflammatory effect
• Improving your mood

Breathing exercises also affect your nervous system. When you are stressed, your breathing becomes faster and shallower, which reduces the amount of oxygen in your blood. This activates the "fight or flight" mechanism in your body.

By consciously breathing slowly and deeply, you signal to your brain that everything is okay. This relaxes your body and allows it to function normally again.

Different breathing techniques

Deep abdominal breathing

In this technique you take long, deep breaths. Imagine your breath filling your entire body. When you inhale, your belly and chest expand, and when you exhale, they relax again. This signals your body to calm down.

4-7-8 breathing

This technique uses a counting rhythm to enhance your focus. Inhale for a count of four, hold for a count of seven, and then exhale completely for a count of eight. The longer exhalation helps to empty your lungs completely.

Alternate nostril breathing

Place your right thumb on your right nostril and inhale through your left nostril. Then close your left nostril with your index finger and exhale through your right nostril. Repeat this pattern. This helps to bring balance to your body and mind.

Fire Breathing

This is a more advanced technique. When you inhale, your abdomen relaxes, and when you exhale, you contract your abdominal muscles to forcefully blow the air out. This takes practice, but helps to create a sense of stability.

Holotropic breathing

This technique is usually performed under the guidance of an experienced instructor. Breathing is continuous without pauses between inhalation and exhalation. This floods your body with oxygen, which renews your cells.

The Benefits of Breathing Techniques

It’s easy to get overwhelmed by stress, but breathing exercises help reset your body. Physical benefits can include:

• Regulated blood pressure
• Deeper and better sleep
• Reduction of trauma and PTSD complaints
• Stronger lung function
• Improved immune system
• Reduction of stress hormones

Emotionally, breathing exercises can help:

• Less anxiety and depression
• Better mental focus
• Decrease in addictive behavior
• Healing emotional scars
• More positive outlook on life
• More satisfaction and joy

Possible disadvantages

Hyperventilation

If you are new to breathing techniques, some of the more intensive methods can lead to hyperventilation. This can cause symptoms such as:

• Dizziness
• Tingling in hands, arms, feet or legs
• Irregular heartbeat
• Muscle spasms
• Altered visual perception
• Tinnitus

In rare cases, a lack of oxygen to the brain can cause permanent damage.

Effectiveness

Breathing exercises require concentration and practice. If you are easily distracted by ambient noise, the techniques may be less effective.

Conclusion

After reading this blog post, you will know what breathwork is and how it works. We have shared the pros and cons. Breathing techniques offer a natural and accessible way to improve your physical and mental well-being. By practicing breathing exercises regularly, you can reduce stress, bring your body into balance and support your overall health.

Frequently Asked Questions about Breathing Sessions and Techniques

1. What is the difference between normal breathing and conscious breathing?

Normal breathing occurs unconsciously and automatically adjusts to your activity level. In contrast, conscious breathing is a focused practice that uses your breath to promote relaxation, focus, and well-being.

2. How often should I do breathing exercises?

This depends on your goals and needs. Daily exercises of 5-10 minutes can already be effective. For deeper relaxation or stress reduction, longer sessions can be useful.

3. Can anyone follow breathing sessions?

Yes, most people can safely do breathing exercises. People with breathing problems, heart problems, or anxiety disorders should consult a doctor or specialist before attempting intensive techniques.

4. How long will it take before I notice results?

Some people feel calmer immediately, while others notice improvements in their stress levels, sleep, and mental clarity after a few days or weeks of regular practice.

5. What is the best breathing technique for stress reduction?

Deep abdominal breathing and the 4-7-8 breathing are particularly effective for reducing stress and calming the nervous system.

6. Can breathing help with insomnia?

Yes, controlled breathing techniques can help calm your nervous system and improve sleep quality, especially when they are part of a relaxing bedtime routine.

7. Are there any risks associated with breathing exercises?

Intensive techniques such as holotropic breathing can cause hyperventilation, which can cause dizziness and tingling. It is important to do the exercises calmly and in a controlled manner.

8. Can breathing increase my energy levels?

Yes, techniques such as fire breathing and deep breathing can increase oxygen supply and improve your alertness and energy levels.

9. Is breathing linked to meditation?

Yes, breathing is often used in meditation techniques to calm the mind and improve concentration.

10. How can I integrate breathing exercises into my daily routine?

You can do breathing exercises when you wake up, before going to bed, during work breaks or even while waiting in traffic. Regular practice helps to maximize the benefits.

Read more about breathing sessions and breathworks here.