It is worth building a small collection of simple breathing techniques that can be used at home, at work, or anywhere else to support correct breathing and, ultimately, good health.
It is not an easy or instantaneous process, but with time and practice, we can develop greater awareness, acceptance, patience, and kindness towards ourselves and our bodies through the breath.
At the start of each of my breathwork and pranayama sessions, whether a class, a course, or the teacher training, I ask students whether, in the past twelve months, they have encountered any anxiety, stress, or panic attacks that disrupted their day-to-day life.
Every time, the replies are striking: two-thirds of the people in the group have experienced, with various levels of intensity and for all sorts of reasons, moments of panic, worry, or anxiety. Working with the breath can make a significant difference in managing these challenges. Simple exercises, such as attending to the quality of the exhalation or practising alternate nostril breathing, are enough to begin.
Physical benefits
1. Keeps us alive
Two types of respiration work together to keep us alive. External respiration occurs in the lungs: air enters the body from outside and is exchanged at a rate of around 12 to 15 times per minute. Internal respiration occurs at the tissue and cellular level, where the blood delivers oxygen to the cells and carries away carbon dioxide. The deoxygenated blood travels through the veins to the heart, from where it is pumped back to the lungs to receive fresh oxygen. For all of this to function correctly, we need to maintain good respiratory health.
2. Relaxes the muscles
Each breath has a distinct role. One of the key roles of the exhalation is to relax and calm. To some degree, we can reduce tension, tightness, discomfort, and pain by learning to use our exhalations efficiently.
3. Lowers blood pressure and slows the heart rate
As the muscles release tension, the blood vessels dilate and blood pressure can return to a healthy level. The heart rate follows, slowing in response.
4. Supports detoxification
Good breathing habits help the lymphatic system function properly, encouraging the release of toxins and allowing the body to direct its energy more efficiently.
5. Helps maintain healthy body systems
The respiratory, circulatory, nervous, digestive, urinary, and lymphatic systems all depend on the breath. Breathing correctly supports all of them.
Psychological benefits
6. Releases endorphins
Deep breathing triggers the release of endorphins, which can improve a sense of well-being and help with pain relief.
7. Balances the nervous system
We can directly influence the autonomic nervous system, which has three branches: the sympathetic nervous system, governing the body's active and stress responses; the parasympathetic nervous system, governing rest and recovery; and the enteric nervous system, sometimes called the second brain, which manages gastrointestinal function.
8. Reduces anxiety, stress, and panic
Certain situations can trigger heart palpitations, lightheadedness, chest discomfort, and shortness of breath. The mind can then intensify these symptoms by generating further anxiety. Simple breathing techniques can help redirect attention away from the source of stress and towards the breath itself, steadying the heart rate and calming the nervous system.
9. Improves sleep
Breathing exercises can support better sleep. Slow, calm breathing helps activate the parasympathetic nervous system, which governs the body's ability to rest, leading to a slower heart rate, quieter breathing, and a greater sense of calm.
10. Develops concentration and supports meditation
Guided breathing practices train the mind to focus on a single point. This sustained attention is the foundation of meditation and, over time, develops broader awareness, focus, and concentration.
The training covers all ten of these areas in depth, with practical techniques suited to teaching in studios, therapy rooms, and healthcare settings. Laurent's Breathwork and Pranayama Professional Training is open to yoga teachers, therapists, healthcare professionals, and those with no prior experience. Explore the Breathwork and Pranayama Training →
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