Understanding the Power of Breathwork

We unconsciously breathe 22,000 times a day. With that said, breathing is natural, and, like water, we can’t live without it. Breathing exercises are a specialized form of meditative breathing which allows your mind, body, and spirit to reset, building resilience while minimizing stress.

Breathing exercises are now being utilized in treatment centers across the country. This approach to coping can be helpful during treatment and throughout recovery. It is the ideal natural coping mechanism, especially when dealing with triggers that can lead to potential relapse. Breathing is already built into our system. All you have to do is learn to harness it.

Breathing Benefits

Besides reducing stress, fatigue, and anxiety, breathing has many benefits that can alter the body for the better. Some benefits of breathing include:

• Renew energy
• Lower blood pressure
• Improve sleep
• Improve immune system functions
• Awaken internal organs
• Flow oxygen to the brain
• Balance oxygen and CO2 in the blood
• Remove lactic acid from muscles
• Minimize stress hormones
• Detoxification
• Pain relief

Breathe Right

Although breathing is purely natural, when practicing breathing exercises, there are proper forms of breathing to achieve desired results. If done incorrectly, it can counteract the central nervous system and create a “fight or flight” state response. In turn, this can kick start adrenaline while increasing your heart rate.

When breathing is done correctly, you can regulate your heart rate. The nervous system calms down, reducing stress. The mind ultimately calms down, getting you into a present state of mind — the result: maximum relaxation and the ability to flow through your day with confidence.

Breathing for Better Recovery

Recovery can be stressful. You may encounter triggers including feelings of shame, guilt, depression, loss of purpose, overwhelm, and anxiety. Breathing helps put those feelings in their place. Practicing breathing exercises helps get you present and balanced and helps you feel that you are just where you are supposed to be — in the now.

Breathing exercises are the ideal coping strategy; you can practice them anywhere and anytime. You can do it by yourself, with a partner or therapist, or in a group. The more you do it, the better you get at breathing right when you need to during and long after treatment.

Breathing exercises can help you:

• Create a better reaction to stress
• Positively affect your mental and emotional well-being
• Improve mental clarity and focus
• Reduce physical stress symptoms
• Create feelings of gratitude

Different Kinds of Breathing Techniques

There are numerous kinds of breathing techniques. Some are easy, and some are more complex. Find out which works best for you and make them part of your recovery routine. Learning to connect and control your breath is a wonderful gift that requires a little practice.

Here are a few popular breathing methods that many people use in recovery.

Balanced Breathing

As the name says, this technique restores balance when you feel off. The simple method is also its namesake. It’s four counts. It’s four steps. It’s about as balanced as it can get.

To practice balanced breathing:

• Sit down and breath comfortable through the nose
• As you inhale through the nose, count to four
• Now exhale to a four-count
• Repeat four times

Box Breathing

This breathing technique is popular among the military, police officers, disaster responders, and those with high-stress jobs. Box breathing helps calm the mind and heart when in fight or flight mode. It also helps get back to center and balance as well as concentration.

There are four basic steps, each lasting four seconds with your eyes closed and sitting in a quiet space. To practice box breathing:

• Breathe in and fill your belly
• Hold breath
• Exhale
• Hold breath

Now repeat these steps at least three times. It helps if you can visualize the air going into your lungs during the expansion of the lungs and belly and the exhale. Relax your muscles, don’t clamp up. You can also place one hand on your heart and the other on your lower abdomen.

Alternate Nostril Breathing

This technique is ideal for focus. It brings both sides of your brain together. Use a finger to close your right nostril by pressing it, making it airtight. Inhale via the left nostril and release the right nostril to exhale. Now do the same with the other nostril and repeat the process. Continue to do this until you feel your focus.

4-7-8 Breathing Technique

This technique helps you relieve tension and stress. It works best if you place your tongue behind your upper front teeth.

To practice 4-7-8 breathing:

• Begin exhaling all the air from your lungs slowly with your mouth open
• Now inhale through the nostrils to the count of four
• Hold your breath for a count of seven
• Exhale slowly to the count of eight
• Repeat four times