A Simple Guide to Breathwork, with Bethany Rose Yoga

I was first introduced to breathwork when I did my first yoga teacher training in 2018. I now practice breathwork weekly and have noticed that I feel much more relaxed and less anxious. It has also become a part of my week that I look forward to. I always like to keep my practices short which means I can nearly always find time to do it.

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The benefits of breathwork

Breath work has many benefits and is a great tool to reduce stress in our lives and bring balance to the body. A primary purpose of breath work is to activate the body's relaxation response. By breathing mindfully, you can slow down your heart rate and create a sense of calm. Conversely short and shallow breathing can trigger the sympathetic nervous system causing the body to reel stressed and anxious. Some benefits of breath work are: reduce stress and anxiety by helping us trigger the parasympathetic nervous system returning the body to a relaxed state, improve focus by calming your response system and keeping you alert, improve sleep by creating a greater sense of calm and relaxation which your body needs for a good nights rest, improve mood and promote relaxation. Breathwork is a great tool to help you face obstacles that life might throw at you.

How often should you add breathwork into your routine?

Whatever works for you, whether that's a few minutes a month, week or day, making it accessible and practical to add into your life. I like to do bite-sized amounts, just a few minutes when I can, to make it manageable.

When is the ideal time to practice breathwork?

Breath work can be practiced anytime during your day - whatever time you choose to practice you are going to receive benefits. Find a calm spot, where you have little distractions around you. I like to take myself outside in the mornings so that I can listen to nature and breathe in the fresh air for a few minutes before the day starts. Or, in the evenings before you go to sleep to help lower your heart rate and calm you so that I get a good nights rest.

Is there a short, simple breathwork practice we can try at home?

One of my favourite breathing practices is three part breathing, this is a simple and effective breathing technique to help calm and soothe. Begin by finding a comfortable seated or lying position, and take a moment to allow yourself to settle. Start by taking a full breath in and out. Now inhale fully through the nose, feel your belly, ribs and chest expand and exhale through the nose, chest, ribs, belly deflate fully. Repeat for 7 rounds. Then gently bring your breath back to its natural everyday breathing. Completely relax, and take a moment to observe how you're feeling.

If you would like to try a guided breathwork practice then just head to my Spotify!

You can also practice yoga with me on my online yoga studio here or follow me on Instagram, where I share snippets of my practice and life as a yoga teacher.

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