Activating the Breath
Over the past two weeks, I immersed myself in a daily Yin Yoga practice, and one of the most profound benefits I experienced was the deepening of my breath. In Yin Yoga, the aim is to release tension from the muscles and connective tissue, allowing the body to relax deeply.
When you hold a posture for several minutes, it often triggers discomfort or nervousness in the body which can lead to shallow breaths or holding your breath entirely. As the tension melts away, there’s more space in the body for the breath to expand.
Having control over your breath can be life-saving underwater, in smoke, or amid toxic fumes. While protecting you, it also calms you. Mindful breathing like in a breathwork class or alternate nostril breathing activates the parasympathetic nervous system, which is responsible for calming the body. In times of stress, taking a slow, deep breath can help empower you to respond with a balanced approach.
Research shows that breathing techniques can lower heart rate, reduce blood pressure, and foster a sense of calm and presence.
Deep breathing is also a tool for performance, especially in physical activities. Runners and athletes rely on breath cycles to maintain energy, prevent fatigue, and improve athletic performance to keep pace, optimize stamina, and recover quickly.
The breath also supports your voice, allowing you to speak clearly and loudly without straining your vocal cords. This is one reason opera singers and public speakers train their diaphragms to project with power, charisma, and clarity.
One area of research that ties into breathwork is the Wim Hof Method, which is known for helping people withstand freezing temperatures. This technique relies on controlled breathing to raise the body’s temperature, improve circulation, and tap into a deeper understanding of the self. It also increases the durability of the immune system. It’s clear that the act of deep breathing has profound effects on wellness, immunity, and mental fortitude. Instead of reacting impulsively under stress, activating the power of the breath is one of the most effective ways to enhance decision-making.
I found this true when I visited hydrotherapy spas. A traditional sauna cycle goes through hot, cold, and relaxing environments. I’ll start in a hot tub, cedar sauna, or steam room, and then immediately move into a cold plunge at around 56°F (13°C). This combination of hot and cold flushes out toxins and stimulates the immune system.
Rather than a quick dip, I focus on taking deep breaths and holding my breath underwater. As I’ve practiced, I’ve managed to extend holding my breath from 30 to 60 seconds. This practice not only builds endurance but also offers incredible relaxation as my body adapts to the cold.
The longer I can stay submerged, the more relief I feel. This is also known as contrast therapy with the cold plunge at 45°F (7°C). The cold flushes my system, while the breathwork allows me to stay calm and maximize the healing process. The breathwork, combined with the cold immersion, creates a sense of clarity, wholeness, and relaxation in my body.
As I reflect on my two weeks of dedicated Yin Yoga, I realize how transformative it has been for my breath. Learning to breathe deeply and mindfully has given me a tool for navigating life more calmly, efficiently, and effectively.
With a little practice, we can all learn to breathe better for more vitality. Whether you’re a runner, a public speaker, or someone simply looking to stay calm in a busy world, developing a connection with your breath is a practice worth investing in.
A few things to keep in mind when doing breathwork: While it helps reduce stress, it can also strain the heart. If you feel numbness, dizziness, or pressure on your chest, step back and take a break. Always listen to your body, especially if you're new to breathwork or have health concerns. Here I vlog about my experiences with Wim Hof, breathwork, and red flags for my heart and relationships. Below is an bonus vlog on alternate nostril breathing.
November 18th, 2024
