What Type Of Breathwork Is Right For Me?

Why breathwork?

Most of us breathe without thinking about it, but inhaling oxygen is an essential and powerful process that affects the body on a molecular level. Transporting oxygen to the blood and being vital to life, deep breathing has been an important part of ancient healing methods for millennia. The breath has long been regarded as the body’s life force. In yoga, it is the ‘prana’, the spiritual nature of martial arts in Japan and a vital chi component in Chinese philosophy. 

 Scientific research is praised for its health benefits. Breathwork has been interwoven into every gym class, spa day and influencer’s lifestyle to inspire those pursuing connected health. With many techniques, teaching techniques and therapy areas, here’s how to figure out what types of breathwork are right for you.

What are the main different types of breathwork?

Breathwork is a straightforward exercise we can fit into our day that does not need any special equipment or financial fee. Breathwork involves using different breathing patterns to affect our physical, mental and spiritual health. There are techniques ideal for beginners and advanced practitioners. While some are designed to relieve stress and induce peace, others can be used to boost energy and focus the mind. Favoured types of breathwork fall into these varieties:

Controlled breathing

Also known as ‘Pursed Lip Breathing’, Controlled breathing disrupts the body’s natural breathing pattern. You may be instructed to hold your breath, exhale, drain your lungs and inhale for a count of five. This is called box breathing. 

Diaphragmatic breathing

DRB, Deep relaxation breathing, is commonly used to battle anxiety and stress. You focus on breathing, utilising the entire diaphragm instead of just the stomach. Often used in meditation and yoga, it helps lower the impacts of cortisol and calm the mind.

Circular breathing 

This is a popular technique for singers and wind instrument musicians; circular breathing is a powerful device in meditation. By envisioning each long, slow exhalation and inhalation, individuals can let go of negative energy and concentrate on their thoughts. When a person engages in Conscious Connected breathing, this is a constant flow of circular breathing.

Holotropic breathwork

Designed by psychologists Stanislov and Cristina G in the 60s, Holotropic breathwork has a similar effect to a psychedelic substance. Involving in-depth breathing through the nose and mouth at an accelerated rate decreases oxygen to the brain and opens a state of higher consciousness. This can be especially wholesome for deep healing practices. 

Pranayama breathing

With origins in yoga, this specialist practice controls the breath in irregular patterns to yield different results. Types of breathwork include Lion’s Breath, in which an individual creates an audible pant sound and alternate nostril breathing, which involves shutting one nostril at a time and inhaling intensely.

What type of breathwork is right for me? 

Breathwork is a positive contributor to all aspects of your health. It is understood to reduce anxiety and stress, increase immunity, improve digestion, lift mood, calm the nervous system, and manage pain. So, which one should you choose?

First, ask yourself why you consider integrating breathwork into your practice for a healthy body and mind. Are you using breathwork to tackle a precise problem, such as aiding your healing from addiction? Has breathwork been recommended to help with mental health concerns, such as anxiety or stress? Or are you just seeking a moment out of the madness to de-stress and unwind? 

Types of breathwork for stress

Both slow breathing and fast-paced can help improve stress, anxiety and depression levels. In particular, diaphragmatic breathwork has shown effectiveness in reducing stress. The infamous ‘Ice Man’ Wim Hof uses circular breathing techniques, meditation and cold exposure to help relieve stress and enhance immune function.

Types of breathwork for addiction

Breathwork is prescribed as part of a holistic therapy plan for drug and alcohol addiction. Once the harmful effects of substances have safely exited your system, psychotherapy, additional somatic healing practices, and breathwork are used to interrupt problematic thought patterns and behaviour. Suppose you’ve completed a residential rehab programme. In that case, breathwork can be an excellent tool to assist your recovery when you return to your house. 

Types of breathwork for health conditions

Diaphragmatic breathing is a popular relaxation technique, but studies show it is also extremely helpful for individuals with compromised breathing due to a health disorder, such as asthma, cancer or Chronic Obstructive Pulmonary Disease. 

Types of breathwork used in therapy

Most progressive therapists use a variety of Cognitive Behavioural Therapy and holistic practices, including breathwork therapy. Sessions may occur in person or group sessions to help people overcome challenging emotions. Some of the most favoured include:

Rebirthing

Established by Leonard Orr, this style of breathwork therapy is generally used to treat reactive attachment disorder. Guided Conscious Energy Breathing (CEB) helps people revisit suppressed emotions and learn how to process them physically and mentally. It starts with fast and shallow breaths, without breaks, and lasts up to two hours. Occasionally, participants may be submerged in water during the treatment. 

Shamanic

This breathwork applies conscious and controlled breathing and is frequently utilised during meditation. It may take place with guided music and helps treat anxiety, depression and stress.

Vivation

Centred around boosting happiness, Vivation is a style of breathing therapy that utilises circular breathing to enhance well-being. It can help to lower stress, release negative thinking, deal with sorrow, resolve past trauma, and break free from habits and addictions. 

Transformational Breath 

This self-healing practice can help people overcome excess baggage and transform their thoughts and feelings. It may include other somatic practices, such as movement, toning (voicing out the chakras) and acupressure. 

Clarity 

This type of breathing therapy starts with a one-to-one counselling session to describe the aims of the practice, with a chance for reflection afterwards. It is a fantastic way to block harmful thought patterns and increase consciousness to promote healing.