Spiritual Practice - The Power of Breath
The healing power of Breathwork
The healing power of the breath has been known for thousands of years and therapies involving breathing techniques are enjoying a renaissance, according to modern-day practitioners.
Ancient cultures understood the connection between the breath, mind and body and many religious streams deliberately used patterns of the breath to aid physical, emotional and mental states. In the Bible we encounter the power of breath in the very creation story. I love this translation from the Common English Bible (CEB) “the Lord God formed the human[ from the topsoil of the fertile land and blew life’s breath into his nostrils. The human came to life.” Gen 2:7. Strangely Western culture and Western Christianity have been "slow to catch on” to the amazing fact that this is more than a metaphor, however. It is only in the last few decades that breathing prayers and breath exercises have begun to be incorporated into Western Christian spiritual practices.
Breathwork is something beyond simple breathing prayers and a few minutes of “inhale/exhale” exercises however, though proponents of these increasingly incorporate some breathwork techniques. Jennifer Tucker for example, in her book Breath as Prayer walks us through the practice of breath prayers and some of the health benefits it provides. Cole Arthur Riley in her wonderful book Black Liturgies uses well known breathwork techniques throughout her book. Both of these books from very different parts of the Christian spectrum provide important guides for us.
According to Deborah Maddison who teaches breathwork at her Healing Space practice in Radstock, Somerset, the great thing is that neuroscience is starting to show us why breathwork is so powerful. "The breathing has the effect of slowing down the mind, the thinking brain, and enables our awareness to be more in what we might call the emotional brain, the limbic system. (Breathing techniques a 'powerful aid to healing'; 31 January 2025) Rachel Candlin
"This has the effect of bringing up stuff from the past, maybe things we haven't processed; stressful events, traumatic childhoods, even right back to our birth experience."
Types of Breathwork:
In What Is Breathwork? the author identifies the following types of breathwork.
Diaphragmatic breathing: Involves breathing deeply into the abdomen, expanding the diaphragm.
Alternate nostril breathing: Involves alternating between breathing through one nostril and then the other.
Box breathing: Involves inhaling, holding, exhaling, and holding again for equal intervals.
Humming breath: Involves exhaling with a humming sound.
Wim Hof method: A series of intense breathing exercises that involve holding one's breath in cold water.
Benefits of Breathwork:
Interestingly, as we get older, our breathing becomes more shallow and intentional deep breathing becomes more important. When we sit in front of a screen the same thing happens so it is not surprising that we all benefit from breathwork. The Duke Health and Wellness blog recognizes the following health benefits of intentional breathing: .
Stress reduction:
Deep, slow breaths can activate the parasympathetic nervous system, which promotes relaxation and reduces stress.
Improved sleep:
Breathwork techniques can help regulate breathing patterns during sleep, leading to deeper and more restful sleep.
Increased focus and concentration: Focused breathing can improve attention and cognitive function.
Enhanced mood: Breathwork can stimulate the release of endorphins, which have mood-boosting effects.
Physical health: Some breathwork exercises may help improve lung function, reduce blood pressure, and enhance cardiovascular health.
Pain Management: Breathing techniques have been used for centuries as a natural pain management tool. They can help reduce pain perception and improve tolerance, making them a valuable addition to pain management strategies
Better Sleep: Proper breathing techniques can also contribute to better sleep quality. Deep, rhythmic breathing before bedtime can relax the body and mind, making it easier to fall asleep and stay asleep throughout the night (Ong et al., 2012).
Enhanced Lung Function: Conscious breathing exercises can improve lung function and capacity. Deep breathing draws air into every part of the lungs and helps to fully oxygenate the body and remove toxins.
Improved Digestion: Surprisingly, conscious breathing can even benefit your digestive system. Deep breaths can stimulate the relaxation response, enhancing blood flow to the digestive organs and aiding in better digestion
A Simple Breath Exercise
The simple act of conscious breathing can yield many benefits for our physical, spiritual, and emotional well-being. So, the next time you feel overwhelmed or stressed, take a moment to pause, close your eyes, and take a few deep, intentional breaths - in through your nose to the count of four, hold your breath for the count of seven then exhale slowly and completely through your mouth for the count of eight. Repeat this three times. Your body, your mind and your spirit will thank you for it.
Those of you who have been following my writing for many years know that I am a strong advocate for breath prayers. You might like to check out my other posts on Breath Prayers:
Spiritual Practice - Breath Prayer Exercise