Breath Work

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The field of breath work continues to evolve, although its roots are in Eastern practices like yoga, Tai Chi, and Buddhism. Breathing exercises are effective techniques to reduce stress, regulate mood, and promote deeper breathing for better health by exhaling completely. Give it a try. Start by practicing any of these techniques consciously.

What is breath work?

Breath Work Techniques

  • Deep Abdominal Breathing
    This technique uses a long, deep breath. As you breathe, visualize your breath filling up your body. Your belly and chest should both expand when you inhale. When you exhale, your chest relaxes, and your navel pulls back toward your spine. This type of deep breathing tells your body to relax.
  • Box Breathing
    Visualize a square shape and focus on it.
    Inhale deeply through your nose for a count of 4.
    Hold your breath for a count of 4 and exhale through your nose for a slow count of 4.
    Hold your breath again for 4 counts before taking another 4-count inhalation.
  • Alternate Nostril Breathing
    Take your right hand in front of your face and with your right thumb, close your right nostril. Inhale through your left nostril for a count of 4, then plug it shut with the right ring finger for a count of 4. Both nostrils should be plugged at the top of the breath. Hold for a count of 4. Open your right nostril and exhale through that side for a count of 4. Repeat the practice, now inhaling through the right nostril and plugging the left with the right ring finger, pausing at the top, and exhaling through the left nostril.
    Continue 10 to 15 cycles.
  • Breath of Fire
    This is a more advanced technique. When you inhale, your abdominal muscles are relaxed. When you exhale, engage your core to help push the air out of your body. This breathing technique may take some practice. Once achieved, it helps provide a sense of steadiness. In Kundalini Yoga, breath of fire is an instant energy booster. It is a continuous rapid diaphragmatic breath done through the nose or mouth. Both inhalation and exhalation are equal and even. The navel is pulled inward as you exhale and released on the inhalation. Benefits include increased metabolism, clarity, and rejuvenation.
  • 4-7-8 Breathing
    Great for calming the nervous system and reducing stress.
    1. While sitting, breathe in through your nose for a count of 4
    2. Hold your breath for a count of 7
    3. Release your breath through your nostrils for a count of 8
    4. Without a break, breathe in again for a count of 4, repeating 4–8 times in a row
    5. Focus on counting during each phase

Benefits of Breath Work

  • Balances blood pressure
  • Increases deep sleep
  • Releasing stress hormones
  • Reduces feelings of trauma
  • Lowers exposure to foreign substances
  • Humidifies and warms inhaled air
  • Increases airflow to arteries, veins, and nerves
  • Slows down breathing
  • Improves lung capacity
  • Strengthens the diaphragm
  • Lowers risk of allergies and hay fever
  • Reduces risk of coughing

For more information or to schedule a visit with an EAP counselor:

Visit https://bhoptions.eapintake.com/ or call 1-800-280-3782, TTY 711. 

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