Enhancing your Well-Being with Breathwork
by Rachel Tice
Breathwork is a powerful tool for enhancing both physical and mental well-being. It involves conscious control of the breath, which can have a profound impact on the body’s systems, helping to alleviate stress, improve focus, and increase overall vitality. It’s a practice that, when done regularly, can improve musculoskeletal health, balance energy, and promote a sense of inner peace.
From a scientific perspective, breathwork has been shown to activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. This helps reduce the levels of cortisol, the stress hormone, and triggers a calming effect on both the body and mind. Studies also demonstrate that conscious breathing techniques can improve heart rate variability, enhance lung function, and increase oxygenation in the body—leading to a stronger, more resilient system overall. As a result, it supports better cognitive function, emotional regulation, and physical health.
Breathwork can take many forms, each serving its own purpose. Whether you’re looking to relax, energize, or cultivate awareness, the breath is a gateway to deeper understanding and improved health. Below are two breathing techniques that can have immediate benefits on your body and mind: Box Breathing and Sitkari Pranayama.
Box Breathing: A Simple Yet Powerful Technique
Box breathing, also known as square breathing, is a simple but highly effective practice used by Navy SEALs to improve mental clarity, reduce stress, and maintain focus in high-pressure situations. This technique involves inhaling, holding the breath, exhaling, and holding the breath again, each for a count of four. It is a grounding and centering practice that helps calm the nervous system and increase concentration.
Why Navy SEALs Use Box Breathing
Navy SEALs use box breathing as a tool to combat stress and anxiety in extreme situations, helping them stay calm and focused. Research has shown that practicing this type of controlled breathing improves heart rate variability, which is an indicator of the body’s ability to manage stress. It has also been found to help with emotional regulation, keeping the mind clear during stressful situations.
By consciously controlling the breath, individuals can reduce the body’s fight-or-flight response and shift into a more relaxed state. The practice of box breathing allows for a deliberate calming of the nervous system, which enhances performance in high-stress environments, such as military operations, athletic performances, and even everyday challenges.
Instructions for Box Breathing:
Find a quiet and comfortable place to sit with your spine straight. Close your eyes if that feels comfortable.
Inhale through your nose for a count of four, filling your lungs fully.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of four, emptying your lungs completely.
Hold your breath again for a count of four.
Repeat for several rounds, gradually increasing the length of your inhales, exhales, and holds as you become more comfortable.
Sitkari Pranayama: Cooling the Body and Easing Anxiety
Sitkari Pranayama, or the "hissing breath," is a cooling breathing technique that not only helps calm the nervous system but also reduces anxiety. This practice involves inhaling through the mouth, making a hissing sound like a snake, and exhaling through the nose. The practice is especially helpful for those dealing with heightened stress or nervous energy, as it has a soothing effect on both the body and mind.
Sitkari Pranayama and Anxiety
One of the key benefits of Sitkari Pranayama is its ability to reduce anxiety. The practice triggers the parasympathetic nervous system, which calms the body and promotes relaxation. The cooling sensation provided by Sitkari is especially beneficial during moments of emotional intensity or physical heat. As it cools the body, it also helps reduce the physiological effects of anxiety, such as increased heart rate and shallow breathing.
Sitkari is known to promote a sense of tranquility, aiding those who struggle with racing thoughts or persistent nervousness. It is a wonderful tool for cultivating mental clarity and emotional balance, especially during times of stress or anxiety.
Instructions for Sitkari Pranayama:
Sit comfortably with your spine straight and shoulders relaxed. Close your eyes if desired.
Part your lips slightly and curl your tongue so that it touches the roof of your mouth. Inhale deeply through your mouth, producing a soft hissing sound as the air moves in.
Close your mouth and exhale slowly through your nose.
Continue this pattern for 5-10 minutes, focusing on the cooling sensation and the sound of your breath.
Breathwork is an accessible and effective tool that can have significant benefits for both the body and mind. Whether you're practicing Box Breathing to center yourself in high-stress situations or Sitkari Pranayama to cool down and alleviate anxiety, these techniques allow you to harness the power of your breath to enhance your overall well-being. Incorporating breathwork into your daily routine can support a more mindful, balanced, and resilient life, helping you manage stress and maintain calm during even the most challenging moments.
