Breathwork is one of the most powerful tools we have in our self healing toolbox. That it is important to become familiar with how to use it to our advantage. Recently, The Collective Ritual has become certified in breathwork and has now been incredibly incorporating it int0 the TCR Method.

Learn below why is it one of the most important pillars within our Method.

The Benefits and Power of Breathwork

Our breath is the most miraculous and simplest gift bestowed on us. It supports us, reveals to us what is happening inside, teaches us, and empowers us. It is also a tool that is accessible to us at all times to find healing, safety, and joy. 

We achieve this through breathwork. 

The roots of breathwork lie in yoga. Harnessing the power of the breath is at the center of yoga. We do this in the physical postures of yoga, breathing techniques, and the practice of meditation. 

In this article, we talk about the many benefits of breathwork and its power to restore us. 

The Benefits of Breathwork

Some of the benefits of breathwork are more widely recognized. Breathing right helps us relax, get better sleep, have more energy, and improve bodily functions. 

While breathing long and deep helps us achieve all of those things, there are also benefits of breathwork that become our anchor when life seems rough. These are some useful reminders when practicing breathwork.

1.  Shows a mirror to what is happening inside

The breath is a bridge between the body and mind. When the mind gets agitated or scattered, we can use the breath to gently hold the mind. 

When experiencing a strong emotion, like anger or anxiety, the breath becomes short, shallow, and uneven. Noticing our breath at such times is a giveaway that the mind is disturbed. 

On the contrary, when we are relaxed, at ease, and content, the breath is long, deep, and even. 

When we use breathwork to connect with our body and mind, it can reveal pains that are hidden deep inside. It becomes our guiding light on the path of healing. 

2. Supports us in being present 

Our minds tend to stay in the past or the future. Our breath, however, is always in the present. We can use the breath to anchor ourselves in the present moment. 

When we practice breathwork, we become aware of our thoughts, feelings, and actions. This consciousness helps us channel ourselves to the here and now. We can observe the workings of the mind without getting attached to the stories that it creates. When we can see our thoughts for what they are, just thoughts, we can connect to the peace and happiness that are available to us as we breathe in and out. 

3. Teaches us about impermanence 

The breath is a great teacher. During challenging and difficult times, our breath is a great reminder to keep faith. 

When we breathe out, there is an inherent trust that the next breath will find its way. There is no struggle. Each breath is a new experience. There is a beginning and an end and the cycle starts all over again. 

Loss can make us feel insecure. Our anxieties stem from the fear that we might not get what we want. We can use the breath to remind ourselves that just like the next breath, what life has in store for us will come to us. And that just like the breath, everything has a beginning and an end. 

4. Empowers us to create a foundation

One of the mindfulness practices that Thich Nhat Hanh, the father of mindfulness, has taught us to use the breath as a solid and stable ground to take refuge in. 

Using breathwork as a technique to find happiness and freedom in the present moment, he created the mantra:

I have arrived

I am home

Breathing in, we can acknowledge to ourselves silently in our minds: I have arrived.

Breathing out, we can acknowledge I am home. 

Practicing Breathwork: Where to start 

We can start our practice of breathwork by learning to breathe from the belly. 

What is Belly Breathing? 

Yoga teaches us to breathe from the belly. Yogic practices like asana, meditation, and relaxation are mostly focused on belly breathing. 

Known as belly breathing, diaphragmatic breathing, or abdominal breathing, it involves using the diaphragm instead of the chest to breathe. 

When we breathe using only the chest, our inhalations and exhalations get restricted to the upper part of the body. Often, there is no movement of the breath in the belly and the breath gets restricted. 

By breathing through the belly, we consciously engage the diaphragm. The movement experienced is the belly rising as we breathe in and falling as we breathe out. There is little or no movement in the rib cage and the intercostal muscles remain inactive and relaxed. 

Shallow breathing means that the lowest parts of our lungs do not get enough oxygenated air. This can make us short of breath and anxious. When we breathe deeply through the abdomen, it encourages full oxygen exchange. This can slow the heartbeat and regulate blood pressure. 

How to practice Belly Breathing 

While belly breathing can be practiced sitting or lying down, it is easiest to experience the breath lying down. 

Lie on your back. Bend your knees with your feet resting firmly on the floor. See if your feet can be under your knees, close to the hips. 

You can place one hand on your belly and allow the other to fall by your side. 

Notice how your body feels. Relax your shoulders, back, and jaw. Take a few moments to allow your body to settle down and become still. If it feels ok, allow your eyes to gently close. 

Connect with your breath. For a few moments simply notice the natural rhythm of your breath. Allow it some time to become easy, deep, and smooth.

Inhale through your nose slowly, gradually, and fully. Make sure you do not strain or push your breath. As you breathe, feel the air moving into your belly, expanding it. There is little or no movement in the chest. 

Now as you exhale, feel your belly gently contracting. 

You can continue to breathe using this practice for 5- 10 rounds to start with, and gradually increase. Try and keep your attention on your breath. You can even use a count to measure the length of your inhalation and exhalation. See if you can breathe in and out for the same count. For example, if you are breathing in for a count of 5, try breathing out to the count of 5. 

It is helpful to observe if your breath is silent, smooth, and even. If thoughts arise, allow them to come and go without attaching to them. With practice, you will realize that it is easier to keep the mind concentrated. 

If at any time you start feeling that it is a strain to breathe, please discontinue and return to your natural breath.

When you feel ready to discontinue the practice, take a few moments to be with your natural breath and then gently open your eyes.