Khushal Pindolia
Many people strive for a healthy lifestyle but for some reason, still feel stressed, fatigued, or stuck in their progress. One often-overlooked factor is breathing, something we do automatically but often in efficiently due to modern stress and poor habits. With just a few minutes of breath-work each day, it’s possible to reduce tension, boost energy, and improve overall well-being.
Breath-work is more than just breathing. It's a collection of intentional practices which encompass regulating the way that one breathes, particularly in order to promote physical and mental well-being. These techniques have complex historical roots from various traditions such as yoga and Tibetan Buddhism.1 The goal is to use breathing as a tool to control the body and mind, helping you to feel better, think more clearly, and move with greater ease.
Modern lifestyles often lead to poor breathing habits, like shallow chest breathing, which can increase stress and reduce energy levels. Breath-work helps you counteract these negative patterns.
● Manage stress & anxiety: Slow, controlled breathing helps signal the body to relax, reducing feelings of anxiety and tension. It’s like pressing a reset button for your nervous system, the body's automatic control centre, helping you shift from a state of stress to a sense of ease.1
● Get More Out of Your Workouts: Better breathing means optimal oxygen flow to your muscles, which helps you push through workouts with less fatigue and recover faster afterward.2
● Sleep Better & Recover Faster: Deep,steady breathing before bed can slow your heart rate and relax your body,making it easier to fall asleep and wake up feeling refreshed.3 It also helps your body repair itself more effectively after exercise or a long day.
Just a few minutes a day can have noticeable benefits. These easy exercises fit seamlessly into any routine. While practicing them, try to clear your mind, make peace with your surroundings, and focus on breathing through your nose.
● For Stress & Relaxation: 4 -7- 8 Breathing– Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This helps slow the heart rate and ease anxiety.
● For Energy & Focus: Box Breathing – Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.This technique enhances concentration and resets the nervous system.
● For Sleep & Recovery: Diaphragmatic Breathing – Deep belly breathing through the nose and slow exhaling through the mouth signals the body to relax, promoting better sleep and recovery.
1. Fincham GW, Strauss C, Montero-Marin J,Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysisof randomised-controlled trials. Sci Rep. 2023;13(1):432.doi:10.1038/s41598-022-27247-y
2. Migliaccio GM, Russo L, Maric M, Padulo J.Sports performance and breathing rate: What is the connection? A narrativereview on breathing strategies. Sports. 2023;11(5):103.doi:10.3390/sports11050103
3. Tsai HJ, Kuo TBJ, Lee G, Yang CCH. Efficacyof paced breathing for insomnia: Enhances vagal activity and improves sleepquality. Psychophysiology. 2015;52(3):388-396. doi:10.1111/psyp.12333
