Heal Your Body and Mind Through Breathwork
Breathing exercises engage the autonomic nervous system, much like the vagus nerve pathway. The vagus nerve is a two-way information superhighway connecting the brain to the gut and many other parts of the body, including the lungs, heart, and liver.
When we breathe to calm our excited nervous system, we signal to our brain that there is no threat in the environment, and this message is conveyed to other body systems as well. This is a bottom-up regulatory process involving the vagus nerve.
Research has discovered that daily breathing exercises can lead to longer life. When we control our reaction to stress, we reduce inflammation and stimulate hormones that maintain chromosomal integrity (known as “telomeres”), allowing us to live longer.
James Nestor compiled two decades of research and data from 5,200 cases to write “Breath: The New Science of a Lost Art.” In this book, he debunks the misconception that the most important indicator of longevity is genetics, diet, or daily exercise, but rather lung capacity. The larger the lung capacity, the longer we live. Because larger lungs allow us to utilize more breath, breathe less, and take in more air.
Shallow, rapid breathing (especially through the mouth) can lead to or exacerbate conditions such as high blood pressure or ADHD. It also depletes the body of essential nutrients and weakens bone structure.
6 Steps to Proper Breathing for Physical and Mental Healing
The Wim Hof Method involves inhaling through the nose, exhaling through the mouth, and then holding the breath to force the lungs to expand. Here’s how we begin:
Step 1: Try to start on an empty stomach (preferably in the morning or evening).
Step 2: Lie down or sit comfortably without distractions.
Step 3: Inhale from the deepest part of your belly.
Step 4: When you can’t pull in any more air, hold your breath for 2-3 seconds.
Step 5: Exhale slowly and gently without force. Inhale and exhale evenly.
Step 6: Repeat this cycle 10 times.
Practice this every morning upon waking, typically for about 5 minutes. It may sound simple, but if you’ve never tried it, it might not be as easy as you think.
For beginners, this exercise should not exceed 1 minute, at most, and can be repeated several times after a while. It has taken people years and daily practice to achieve this.
Initially, we may find it slightly challenging to inhale using our belly, and it can be very painful to sit still for a few minutes. But with persistent practice, we can eventually breathe deeply into our bellies throughout the day, instead of the usual shallow, rapid breathing. Air is drawn deep into the chest cavity.
Over time, our nervous system resets, and you’ll find that most of the time, you’re calmer and more serene. This mental state will then allow for deeper breathing.
Now, with consistent practice, we can intentionally use breathwork to soothe our body and mind when we’re agitated and need to calm down.
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