Breathwork: Your reset button

Breathwork is gaining popularity, with guided sessions and mobile apps delivering energizing and stress-relieving protocols.

The practice offers an antidote to modern life. “Our minds tend to be very active, worrying about the past and future rather than focusing on the present,” says Stefanie Broes, PhD., co-founder of moonbird, a handheld breathing coach.

But what exactly is breathwork, and how can you get started?

The science

Broes explains that breathwork is about more than just relaxation. She calls our breath “the remote control of our nervous system,” triggering immediate physiological effects.

Slow, deep breathing activates the parasympathetic nervous system, soothing the mind and body. On the other hand, faster or more intense breathing stimulates the sympathetic nervous system, altering us in preparation for action.

“In other words,” Broes notes, “with just your breath, you can ask your body whether it should chill out or wake up.”

By controlling your breath, you can:

• Activate the body’s ‘relaxation response’
• Lower cortisol levels
• Reduce heart rate
• Increase focus and cognitive ability

“It can also increase the amount of oxygen that reaches your brain, improving focus and cognitive ability,“ adds Broes.

Getting started

Broes recommends starting with a simple technique called ‘Box Breathing’.

Here’s how it works: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat this cycle to reduce stress and enhance focus.

You can also use apps and devices like moondbird, Othership, and FivePointFive to introduce yourself to breathwork.

Making breathwork a daily habit. To incorporate breathwork into your routine, Broes suggests:

• Committing to 5-10 minutes daily
• Practicing at a set time (e.g. in the morning or at the end of the work day)
• Taking 1-minute breathing breaks at your desk
• Using habit stacking (e.g. practicing while watching TV or walking to get mail)

Consistency is key. Broes notes, “Gradually, as you tie these practices into your everyday life, you’ll start to find that you are more easily stepping into the flow of life and experiencing less stress as you live it.”

The Bottom Line

Breathwork is a powerful tool for combating stress and anxiety, helping to bring our focus to the present moment. Whether you’re looking to calm pre-meeting jitters or wind down after a long day, let your breath guide you back to balance.