Greetings! My name is Halle Stephenson, and I am Thrive OT’s capstone student. I am currently pursuing my Doctorate of Occupational Therapy at Creighton University with plans to graduate this May! While I am originally from southeast South Dakota, Omaha has been my beloved second home for over 5 years. In my free time, I enjoy shopping, golfing, working out, playing pickleball, and working on puzzles. It has been a pleasure meeting and treating many clients thus far, and I look forward to the relationships I will continue to build during my capstone experience.
For this blog, I want to discuss a tool that is often underutilized, despite being free, easy, and effective: breathwork.
What is breathwork? Breathwork is the use of controlled inhalation and exhalation to promote oxygen and carbon dioxide exchange for every cell in our body. Beyond the exchange of gases, breathwork directly impacts the autonomic nervous system, cardiovascular system, respiratory system, lymphatic system, endocrine system, and digestive system. The immediate benefits of breathwork include relaxation, decreased heart rate and blood pressure, and enhanced mood. In the long term, regular practice can improve stress resilience, heart rate variability, neuroplasticity, anxiety and depression, cognitive performance, pressure management, and emotional regulation (Balban et al., 2023; Fincham et al., 2023). One of my favorite things about breathwork is that it is free and can be used anywhere, at any time.
Since breathwork is such a versatile tool, the best way to use it is by stacking it with habits you already have. You might try a few rounds of breathwork while making coffee in the morning, during your shower, or before eating lunch. While it’s incredibly effective as a rescue tool when you feel stressed or overwhelmed, practicing it during calm moments helps build long-term resilience. The key is that you incorporate it into your routine when you feel it is most beneficial for you.
In my own life, I enjoy practicing breathwork before I exercise to help eliminate distractions and connect my mind and my body. I also find it helpful before exams, important meetings, and when I am stuck in traffic. For me, controlled breathing helps bring me back to a regulated state, allowing me to process my thoughts and emotions.
There are many types of breathwork, but below I will review a few of my favorites.
Box Breathing
- Breathe in for four seconds
- Hold for four seconds
- Exhale for four seconds
- Hold again for four seconds
- Repeat for 5 minutes
Cyclic Sighing
- Slowly breathe in through your nose
- Take a second, shorter inhale
- Very slowly exhale through your mouth until all of the air is gone
- Repeat for 5 minutes
Diaphragmatic Breathing (or Belly Breathing)
- Sitting in a chair or lying on your back, place one hand on your chest, one hand on your abdomen
- Slowly breathe in through your nose, while your ribs expand in all directions and your belly moves out against your hand
- Slowly exhale through your mouth, while your ribs and belly return to a neutral position
- Repeat for 5 minutes
Breathwork is a powerful tool that can have a profound impact on your physical, emotional, and spiritual health. If you have questions or want to learn how to use specific techniques for your unique health goals, be sure to ask your occupational therapist here at Thrive!
References:
Balban, M. Y., Neri, E., Kautz, M. M., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1), 432. https://doi.org/10.1038/s41598-022-27247-y