In today’s fast-paced world, stress and anxiety have the potential to become a ubiquitous part of our daily lives. The constant pressure to succeed in various aspects of our lives, whether it be work or personal, has made it difficult to find a sense of peace and calm. While many of us turn to various activities to alleviate stress, one of the most effective and accessible methods is breathwork.Breathwork is a term used to describe various breathing techniques that focus on the rhythm, depth, and quality of our breath. By consciously controlling our breath, we can reduce our stress levels and improve our mental and physical well-being. In this article, we will explore the science behind breathwork and how it can benefit us in our daily lives.



Table of Contents:

  • What is breathwork?
  • The Science behind breathwork
  • Benefits of Breathwork
  • Introducing a few techniques of breathwork
  • Combining breathwork and photobiomodualtion
  • Incorporating Breath Work into Your Daily Life
  • Conclusion


1. What is breathwork?

Breathwork is a powerful and ancient practice that has been used for centuries to promote physical and mental well-being. The practice of breathwork involves consciously controlling our breath in order to improve our mental and physical health. There are many different types of breathwork techniques that have been developed over time, each with their unique benefits and purposes. 

Some of the most common breathwork techniques include diaphragmatic breathing, alternate nostril breathing, and box breathing. In addition to these common techniques, there are many other breathwork practices that have been developed over time, each with their unique benefits and purposes. Some breathwork practices involve visualization or chanting, while others involve specific breathing patterns or rhythms.

One of the many benefits of breathwork is the fact that you need no equipment and that it can be practiced at any given time at any given place, making it a convenient and accessible tool for improving our mental and physical well-being. (1)

Virtually all of the oxygen we breathe is used to produce energy in our cells.
– Dave Asprey, researcher & professional biohacker


2. The Science Behind Breath Work

Breathing is a natural and automatic process that is controlled by our body’s autonomic nervous system. However, we can also consciously control our breath and alter our physiological responses. When we experience stress, our body responds by activating the “fight or flight” response, which can cause an increase in heart rate, blood pressure, and breathing rate. By practicing breathwork, we can activate the “rest and digest” response, which promotes relaxation and reduces the effects of stress on our body.

Research has shown that breathwork can help to regulate our body’s stress response and reduce levels of stress hormones such as cortisol. This can help to reduce the negative effects of stress on our body. Controlled breathing can cause physiological changes that include: lowered blood pressure and heart rate and reduced levels of stress hormones in the blood. Breathwork has also been found to have numerous benefits for our mental well-being. Research has shown that breathwork can help to reduce signs of anxiety and increase feelings of calmness and (deep) relaxation. By reducing the negative effects of stress on our mind and body, breathwork can help us to feel more centered and balanced in our daily lives.

Overall, the science behind breathwork highlights its ability to help us regulate our stress response, improve our cardiovascular and mental state, and promote feelings of calmness and relaxation. By incorporating breathwork into our daily routine, we can experience these benefits and improve our overall well-being. (1),(2)


3. Benefits of Breath Work

Breath work has numerous benefits for both our physical and mental health. Some of the benefits include:

  • Reduced stress and anxiety levels:
    One of the most well-known benefits of breathwork is its ability to “calm us down” by reducing stress and anxiety levels. By consciously controlling our breath and focusing on its quality, we can activate the “rest and digest” response in our body. This response helps to reduce stress by slowing down our heart rate, lowering our blood pressure, and promoting feelings of calmness and relaxation. When we practice breathwork regularly, we can train our bodies to respond more effectively to stress – or better prepare us for stressful phases. (1),(2)
  • Improved sleep:
    Breathwork can also help us to improve the quality of our sleep. When we practice breathwork before bed, we can help our bodies to relax and unwind, making it easier to become sleepy, fall and stay asleep throughout the night. Additionally, breathwork can help to reduce racing thoughts and quiet the mind. (1),(2)
  • Lowered blood pressure:
    Breathwork has been shown to help regulate blood pressure. By reducing stress and promoting relaxation, breathwork can help to improve blood flow and reduce the workload on our heart. (1),(2)
  • Increased focus and concentration:
    Another benefit of breathwork is its ability to improve mental clarity and focus. By focusing on our breath and the sensations in our body, we can become more present and mindful in the moment. This can help to reduce distractions and improve our ability to concentrate on tasks at hand. Additionally, by improving our mental clarity and focus, breathwork can help to improve our overall productivity and performance. (1),(2)
  • Boosted immune system:
  • Breathwork can also help to improve our immune system by increasing the flow of oxygen and nutrients to our cells. This can help to improve the function of our cells. Additionally, by reducing stress and promoting relaxation, breathwork can help to reduce the negative effects of stress on our immune system and improve our overall well-being. (1),(2)


4. Techniques of Breath Work

Most of the time, and without us noticing, we breathe rather flat and shallow.
Shallow breathing is a type of breathing where we take short, shallow breaths through our chest instead of deep breaths through our diaphragm. This type of breathing can lead us to feel tense and anxious, as it can increase our heart rate and blood pressure. Shallow breathing is often a response to stress or anxiety and can lead to feelings of tiredness and exhaustion. (3)

On the other hand, deep breathing involves taking slow, deep breaths through our diaphragm. This type of breathing can help to promote relaxation and reduce stress levels. Deep breathing can also help to increase oxygen flow to our cells, leading to an improvement in our overall well-being. (3)

Some of the benefits of deep breathing include improved digestion, increased lung capacity, reduced muscle tension, and improved mental clarity. So, how do we breathe correctly?

There are several types of breathwork techniques that individuals can practice. Here are some of the most common techniques:


  • Diaphragmatic breathing:
    Also known as belly breathing, this technique involves taking deep breaths through your nose and exhaling through your mouth while focusing on your diaphragm. This type of breath work can help increase oxygenation of the body and promote relaxation. (1)
  • Alternate nostril breathing:
    This technique involves breathing through one nostril while blocking the other nostril. And then switching to the other nostril. This type of breath work can help balance the body’s energy and promote mental clarity. (1)
  • Box breathing:
    This technique involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and then holding the breath for a count of four before starting the cycle again. This type of breath work can help promote relaxation and reduce stress levels. (1)
  • Kapalabhati Breath:
    Also known as “Skull-Shining Breath,” this technique involves taking short, sharp exhales through the nose while keeping the inhales passive. This rapid exhaling stimulates the diaphragm, increases oxygen flow to the brain, and helps to energize and invigorate the body. (1)
  • Ujjayi Breath:
    This technique involves constricting the back of the throat while breathing in and out through the nose. This creates a soft, whispering sound and helps to regulate the breath, increase lung capacity, and calm the mind. Ujjayi breath is often used in yoga practice to help maintain focus and concentration during challenging poses. (1)

By incorporating these additional breathing techniques into your breathwork practice, you can experience a wider range of benefits and find the technique that works best for you. Experiment with different techniques and find the ones that help you to feel the most relaxed, focused, and energized.



5. Combining breathwork and Photobiomodulation


When combined with breath work, red-light technology can have even more profound effects on our physical and mental well-being. By combining the two practices, we can improve our ability to relax and reduce stress levels, which is followed by many positive benefits such as improved sleep, mood, and overall quality of life. (4)

To combine breath work and red light technology, you can try the following:

  • Find a quiet and comfortable space to practice breath work during your red-light session. You can try the regimen we’ve put together below.
  • Begin your breath work practice, focusing on your breath and the sensation of air moving in and out of your body .
  • Turn on your Luminousred panel, to expose your body to low-level red light (5)
  • Continue your breath work practice while exposed to the red light, focusing on your breath and the positive effects of the light fuelling your cells (5)


6. Incorporating breathwork and red-light technology into your daily life


Breathwork and Photobiomodulation are powerful tools that can be easily incorporated into our daily lives. Whether it’s at home, at work, or on the go, breathwork and red light can be practiced almost anywhere and at any time. Here are some tips on how to incorporate breathwork and red light technology into your daily life:


  • Set aside time each day for breathwork and red light practice, even if it’s just a few minutes. This will help you establish a routine and make it easier to stick to your practice.
  • Practice breathwork and your red light session before bed to promote relaxation and better sleep. This can help you unwind from the day and prepare your mind and body for restful sleep.
  • Use breathwork and Photobiomodulation during moments of stress or anxiety to help calm your mind and body. Taking a few deep breaths and exposing yourself to red light can help reduce stress levels, promote relaxation and help you stay grounded.
  • Incorporate breathwork and red light technology  into your exercise routine to improve your focus and performance. By practicing breathwork and your red light session  before or after exercise, you can improve your mental clarity and physical performance.
  • Combine breathwork and Photobiomodulation, or use them both during meditation or yoga practice to deepen your relaxation and focus. Combining breathwork and red light therapy with meditation or yoga can help you build mental resilience for any stressful phase or interactions coming up, and help you recover from tough times.

By incorporating breathwork and red light technology into your daily routine, you can improve your physical and mental well-being and reduce the effects of stress and anxiety. So why not give it a try? Set aside a few minutes each day, take a few deep breaths, and expose yourself to some red light. Your mind and body will thank you. (5)



Sources:

  1. Forbes – “Breathwork: A Beginner’s Guide To Breathing Techniques And How They Can Improve Your Health” – This source was used for information on the benefits of breathwork, different breathing techniques, and how to incorporate breathwork into our daily routine.

  2. Harvard Health Publishing – “Relaxation techniques: Breath control helps quell errant stress response” – This source was used for information on the science behind breathwork and how it can help to reduce stress and anxiety levels, improve sleep quality, and promote cardiovascular health.

  3. https://www.headspace.com/de/articles/shallow-breathing-whole-body

  4. Healthline – “Red Light Therapy: Benefits and Uses” – This source was used for information on red light technology and its benefits for physical and mental health.

  5. https://www.healthline.com/health/breathwork#uses

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