It’s our most primitive reflex, from the moment we’re born our bodies instinctually know how to breathe.

We do it passively throughout our lives but how we breathe can change our physiology and psychology. It’s also known to aid spiritual awakenings too, helping people connect back to who they truly are. And it’s free!

Are you aware of how you breathe? That might sound like an odd thing to ask but there are many different ways we instinctively breathe, here are some:

1. Nose breathing – only inhaling and exhaling via the nose
2. Mouth breathing – only inhaling and exhaling via the mouth
3. Shallow breathing
4. Breath-holding
5. Over breathing (hyperventilating)
6. Breathing only into the chest
7. Stronger inhalation vs exhalation
8. Reverse breathing (where the diaphragm rises instead of falls on the inhale)

Breathing is a function of our autonomic nervous system. This system balances the sympathetic nervous system associated with fight, flight, or freeze responses. Then there’s the parasympathetic nervous system associated with rest, digest, and regeneration.

When we consciously breathe deeper and slower our parasympathetic system takes over. Once in this state, our bodies start to regenerate, our blood pressure drops, our digestive system activates, detoxification of the organs begins and the body addresses any inflammation. Along with these physical responses, the act of breathing consciously helps dissipate any mental stress and anxiety too.

Consciously breathing through our nose forces the body to slow down the rate of breath and inhale more deeply. When we breathe through our nose our sinuses release a boost of nitric oxide. This molecule plays an essential role in increasing circulation which supports our immune function, weight, and mood.

Nasal breathing, can boost nitric oxide sixfold and is thought to be one of the reasons we can absorb approximately 18% more oxygen than by breathing through the mouth. People who purely breathe through their mouths are also found to have more cavities, misaligned bites, bad breath, and suffer from snoring and sleep apnea.

Relaxing breathing techniques that support your parasympathetic nervous system:

Diaphragmic (belly) breathing

Perhaps the simplest one to master and a great one to start with as you use your diaphragm fully and become aware instantly of how you’re using your breath. This exercise is best practised lying down, place one hand on your belly and the other on your chest. Inhale through the nose slowly, consciously, fill your belly with air and be aware of it rising and extending. Exhale through pursed lips, bringing awareness to the body deflating. Continue for as long as needed.

Box breathing, also known as square breathing. Think 4-4-4-4.

I like this technique it helps me meditate and get out of my head, it’s hard for the mind to whirl if you’re concentrating on counting! It’s super simple to do and can be done sitting or lying down. You inhale through the nose slowly for a count of four, hold for a count of four, exhale slowly (via nose or mouth) for a count of four then pause for a count of four. Repeat.

It doesn’t take many rounds of breath before you realise your body has started to relax and a general sense of calm washes over you. The box-breath technique was devised by a former Navy Seal commander in the 1980s, he needed something to control his sympathetic nervous system and this worked a treat.

Energising breathing techniques

The Wim Hof technique

This was the first energetic breath technique I tried and was so impressed at the physiological and psychological difference I felt within my body. I follow Wim’s technique whenever my mood is a little flat or I haven’t had enough sleep. You can practice seated or lying down, this is the pattern to follow for one round.

1. Strong inhalation in through the mouth, as Wim says “fully in”.
2. Then “fully out” exhalation through the mouth. No pause between inhalations or exhalations.
3. Repeat for thirty breaths, ensuing with each inhalation and exhalation you’re filling your lungs and deflating your lungs of air.
4. On the 30th breath, exhale and hold your breath, your breath hold can be for 30, 60, 90 or 120 seconds depending on your comfort level.
5. When you feel your body needs to take a breath, inhale fully and hold for 15 seconds before releasing.

The basic technique involves three consecutive rounds of the above. It can go on for longer and you can extend the duration of the breath holds as you become more versed in practising the technique.

Wim has lots of really helpful free and paid content and tutorials to follow, go check him out. I highly rate his work and he seems like a wonderful human being too!

Lion’s breath

This one looks odd but is effective. It’s a type of yogic breath that requires you to stick out your tongue and roar like a lion. Take a seat and pick a focal point in the room, hold a relaxed gaze or focus on your third eye (the space between your eyebrows) as you follow the sequence.

1. Lean forward slightly, bracing your hands on your knees or the floor spreading your fingers wide.
2. Inhale through your nose, as you exhale open your mouth wide sticking out your tongue (aim to stretch it down toward your chin) make a “ha” sound that should come from deep within the body. The aim is to carry your forcefully exhaled breath across the tongue.
3. Return to your neutral face and inhale through the nose.
4. Finish by breathing deeply normally for a couple of minutes and notice the difference within the body.

Repeat the sequence up to seven times.

Psychedelic Breathing

This is the technique I’m enjoying using the most at the moment. I always come away buzzing and in a far more positive frame of mind than when I started. I generally go for 3-5 rounds time depending. You can practice cross-legged or lying down whichever you find most comfortable.

1. Inhale and exhale fully via your mouth
2. Repeat the deep inhale and exhale for 2 minutes
3. At 2 minutes, big inhale in, hold for 30 seconds and squeeze your kegel muscles as hard as you can, push and shoot the energy up from your root and sacral towards the top of your head.
4. Release the breath at 30 seconds then hold your breath for a further 1 minute this time body should fully relax.
5. Repeat the sequence – inhale and exhale for 2 minutes, 30-second breath hold with squeezing then extended relaxed breath hold to complete a round.
6. Each time you go for another round you can increase the length of time for the final relaxed breath hold by increments of 30 seconds.
7. When in the relaxed breath hold concentrate and become aware of the physical sensations within the body.

There are so many other breathing techniques out there, experiment and see which ones work for you.

Final thought…

I’m a big advocate of breathwork, I practice when I feel depleted and when I want a natural high, and I do it quite frankly to get out of my head! My internal mind chatter is very noisy, it’s one of the few things that works to quieten my mind.

Hopefully, I’ve been able to convince you of the importance and powerful effect just nasal breathing can have on your physiology too. It requires nothing other than focus and the overall health benefits are huge. There’s a great book on breathing by James Nestor called Breath, I learnt a lot and have become more aware of my breathing style since reading it. Taping up my mouth to encourage night-time nasal breathing I didn’t get along with, however! Have a read, you’ll see what I mean.

Conscious breathing can be a way of unlocking a healthier, happier, and more enlightened you. I hope you give it a try.

Image credit Rebecca Douglas

It’s recommended that you do not practice breathwork if you have any of the following conditions: respiratory issues, weak vision, glaucoma, cardiovascular issues, high blood pressure, history of aneurysms, advanced osteoporosis, recent surgery or injuries, and severe psychiatric symptoms.

Consult your doctor if you’re pregnant or breastfeeding before undertaking any of the suggested practices in this article.

There are also physical side effects to breathwork practices which intentionally bring about a state of hyperventilation that you should be aware of. You may experience dizziness, heart palpitations, muscle spasms, and hear ringing, and tingling in your extremities. These physical reactions are due to lower levels of carbon dioxide within the body. After completing any breathwork exercise, don’t rush give yourself a few moments to notice your altered physical state. Your equilibrium will return.