Breath work can bring you clarity, motivation, and a mental high.
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The newest wellness craze is all about inhaling and exhaling, as people flock to breath work classes. Fans say the rhythmic breathing exercises help them make tough decisions and kick-start big changes. “Breathing quiets the thoughts, allowing you to connect with your body and feelings,” says Sara Silverstein, a breath work teacher in Brooklyn, New York. And if a studio isn’t convenient, you can do it on your own. Here’s how to get started.
1. Breathe In Threes
There are different types of breath work patterns, but the basic one is the three-part breath. To practice, inhale sharply into your stomach and again into your chest, then exhale, all through your mouth. Repeat for seven to 35 minutes.
“You want to do the same breath repetitively, so you’re getting a good ow of oxygen, and the rhythmic pattern lets you get out of your thoughts,” says Silverstein. That oxygen infusion is powerful: “When you take fast breaths, you get rid of more carbon dioxide, an acidic molecule. This shifts your blood pH to be more alkaline, which causes increased firing of your sensory and motor neurons, as well as neurons in the autonomic nervous system,” says Alexandra Palma, M.D., a physician with Parsley Health. You may notice a pleasant tingling sensation throughout your body or even a euphoric high.
2. Set an Intention
Know what you want to get out of breath work. Are you hoping to unlock creativity? Solve a personal problem?
“It can be helpful to begin with a specific intention because the breath lets you explore something that has been on your mind or stored in your body and allows you to nd a new perspective,” says Silverstein. But be flexible too. “Sometimes your mind will take a left turn. Roll with it,” she says. Trying to control your thoughts can derail the session.
3. Build Strength
You can use breath work as a tool to improve your health. “There’s evidence that the practice can change the way our immune systems deal with inflammation,” says Dr. Palma. “A study found that subjects who were taught a breath work routine had fewer severe inflammatory responses after exposure to bacterial toxins than those who didn’t.”
Theoretically, that could help you recover from allergy or cold symptoms faster or keep you from getting sick in the first place, she says. Start practicing before pollen or flu season, when your immunity needs an extra boost.