How to choose the right breathwork for you?

Breathwork and Pranayama have shown promising results in improving our state of wellbeing. It teaches us how to regulate our nervous system and promote healthy habits, and it worked wonders for me.

Learning breathwork is simple! We already breathe every day and every second of our life. It is a fundamental body function that we own, why not make the best use of it?

Get down to the basics

You can be your own alchemist by learning these fun facts about how breathing changes different elements in our body. When breathing normally, our Oxygen (O2) levels are already at a ±96% blood saturation level. When energy release into the cells takes place through the chemical reaction of Glucose and Oxygen, CO2 (Carbon Dioxide) is released from the cells and enters the bloodstream. As it combines with water, it forms carbonic acid, making the blood more acidic (lower Ph).

Carbon dioxide is needed in the bloodstream for the right Ph level in blood. More CO2 in the blood results in a lower Ph which makes it easier for O2 to be released from the Hemoglobin into cell tissue. This phenomenon is called the Bohr Effect. Low CO2 levels in the blood (high Ph level) cause Vasoconstriction and Bronchoconstriction. High CO2 levels cause Vasodilation and Bronchodilation.

Both hyperventilation and hypoventilation have their own benefits

Hyper means more than normal. Hypo is less than normal.
Hyperventilation means breathing more than normal. Hyperventilation lowers CO2 levels (Making the blood more alkaline, higher Ph).

When doing Hyperventilation for a long period of time the CO2 levels in the blood become very low. This can cause muscle spasms and cramps (tetany) and tingling sensations. It can also cause dizziness due to insufficient O2 deposit in the brain due to Vasoconstriction and insufficient release of O2 from the Hemoglobin.

Strong & deep breathing techniques (in which you are, in a way, hyperventilating) are very powerful for activating, resetting and unblocking the mind, energy and emotional system. It will first very much activate all those systems and the sympathetic nervous system.

It helps to “burn” impurities from both the mental and physical body. After the breathing technique is stopped and everything starts to harmonize and relax again, it will induce a state of deep relaxation. These stronger techniques should ALWAYS be followed by a long time of calm & slow breathing and meditation/ relaxation.

Slow & calm breathing techniques will induce a state of deep relaxation combined with high concentration and are very beneficial for meditation. Calm breathing calms down the nervous system, slows down the heart rate and activates the parasympathetic nervous system. High CO2 levels will induce a state of an open breathing and cardiovascular (broncho & Vasodilation) system.

How to categorise different Breathwork techniques?

Strong breathing practices

These practices are hyperventilating, stronger breathing practices and are a great way to unblock the mind, emotional and nervous system.

Techniques

  • Strong Yogic Breathing
  • Strong spinal breathing
  • Bhastrika Pranayama
  • ChidShakti Pranayama

Benefits

  • Unblock the mind, emotional system and nervous system.
  • Releases a lot of energy
  • Creates a lot of gross sensations in both body and mind

Contraindications

  • Should not be performed (or only very gently, depending on the severity of the ailment) by people with certain medical conditions e.g.: HBP, heart conditions, severe lung problems.
  • Not done when in a state of anxiety, recent panic attacks and PTSD because these techniques can trigger panic attacks and a too strong release of emotions.
  • Be careful not only focusing on these breathing practices because it can make one more agitated, find it harder to really meditate and creates an overall restless state of being.

Cleansing breathing practices

These practices are physical, sometimes forceful, but not hyperventilating. They are great to purify the body and energetic system.

Techniques

  • Bhastrika Pranayama
  • Kapalbhati Pranayama
  • Bahya Pranayama

Benefits

  • Purifies the mind, emotional system and nervous system.
  • Energizing and clearing of energetic system

Contraindications

  • Should not be performed (or only very gently, depending on severity of the ailment) by people with certain medical conditions e.g.: HBP, heart conditions, severe lung problems, epilepsy etc.
  • Also not done when in a state of anxiety, recent panic attacks and PTSD because

Balancing breathing practices

Techniques

  • Anulom vilom/ Nadi shodhana
  • Kaki mudra pranayama
  • Ujjayi (when done gently)
  • Bhramari Pranayama
  • Sitali/ Sitkari Pranayama

Benefits

  • Balances the mind, emotional system and nervous system.
  • Grounding and harmonizing
  • Sharpens the awareness
  • Brings inner peace and balance in mind and heart

Contraindications

  • Contraindications
  • Depending on how intense the breathing techniques are performed. When done in a ‘stronger manner’, the same contraindications apply as the ‘Activating breathing practices’. When done gentle and soft, it should be mostly safe for everyone when the techniques are done correctly.
  • In case of serious physical or mental ailments, always do it only very gently and for short periods of time.

Meditative breathing practices

These are breathing practices in which there is not so much a ‘doing’ but more of observing the breath. Very soft, slow, and gentle breathing with hardly any control.

Techniques

  • Cosmic breathing/ Brahmanda Pranayama
  • Soft & very slow Vritti pranayama
  • Pranava Pranayama
  • Udgeeth Pranayama
  • Bhramari Pranayama

Benefits

  • Calms the mind, emotional system and nervous system.
  • Sharpens the awareness
  • Induces a state of meditation
  • Purifies the most subtle layers of our being
  • Transcends the awareness to a state of pure consciousness

Contraindications

  • People suffering from psychosis should not practice this.

Making a toolbox for yourself!

At the foundation of most breathing techniques is – Yogic Breathing (Dirga Pranayama), which is also called Three Step (Stage) Breathing. Depending on how strong it is, it will determine how activating or calming the effect will be. I always consider these breathwork techniques as tools which I can decide when to use in each different situation.

In my definition, there is no BEST breathwork. Most of the time, you need to create a nice sequence just like how we practice Yoga. A strong breathwork helps me activate my mental and physical body, and a calming breathwork brings me back to balance and nurtures me deeply. Are you looking for a framework that is tailored to you? Reach out to get started!