Unlock the Secrets of Breathwork: Discover the Origins, Innovators, and Benefits of Transformative Breathing Techniques
I'm pretty sure you heard of many different Breathwork techniques by now.
Sounding a little like this:
Holosoma breath, 9D breath, Psychadelic breath, Psychotropic breath and on and one the list goes.
As a hyper-individual trend goes around, it is hard to decipher what is the right one for you.
Let alone if you're trying to find a course you would like to attend to learn for yourself. But this I will discuss with you in another post.
RIGHT NOW, I really want to give you the download on the OG techniques and who came up with them.
Here I categorize them for you into meditative, physical healing, emotional healing.
I know that I tried out everything and this is only my personal view of what they can help you with.
Some or even all help, of course, on a physical AND emotional level, yet there are a few that have the understanding of deep emotional trauma healing integrated. Here I name a few!
Let's dive into it….
1. Pranayama - Meditative
Origin: Ancient India, detailed in texts such as the Yoga Sutras of Patanjali.
Inventor: Unknown; it is part of the broader tradition of yoga and has been practiced for thousands of years.
Pranayama, a key component of yoga, offers numerous physical, mental, and spiritual benefits through various breathing techniques designed to regulate and channel life force energy, or prana. It helps reduce stress and promote relaxation by activating the parasympathetic nervous system, leading to a calmer state and lower cortisol levels.
Practicing pranayama enhances mental clarity and focus by balancing brain hemispheres, thus improving cognitive function and memory. Pranayama aids in regulating the autonomic nervous system, stabilizing mood and reducing anxiety really good. Pranayama improves sleep quality through relaxation techniques, while also enhancing energy levels and combating fatigue. Spiritually, it promotes self-awareness and inner peace, aiding in deeper states of meditation.
I would definitely incorporating this technique in your every day life. It is a beautiful start to find your way towards meditation and inner awareness, yet releasing trauma here on a deeper level will probably not happen, as the mind is still too actively involved in the various techniques of pranayama.
2. Holotropic Breathwork - emotional healing
Origin: Developed in the 1970s.
Inventor: Stanislav Grof and Christina Grof.
Holotropic Breathwork, is a powerful technique involving accelerated breathing and evocative music to achieve altered states of consciousness, offering profound emotional, mental, physical, and spiritual benefits. It facilitates the release of suppressed emotions and unresolved traumas, promoting emotional healing and resilience. The practice enhances self-awareness, creativity, and spiritual growth, providing profound insights and a deeper connection to universal consciousness. I would always recommend doing this technique ONLY with a trained facilitator. What can come up here from our subconscious unhealed childhood trauma is sometimes unpredictable and if you don't know how to handle a panic attack rising by yourself I would not do this at home alone.
3. Wim Hof Method - physical healing
Origin: Developed in the late 20th and early 21st centuries.
Inventor: Wim Hof, also known as "The Iceman."
The Wim Hof Method, combines specific breathing techniques, cold exposure, and meditation to offer a range of physical and mental benefits. This breathwork increases oxygen levels, which can enhance energy, improve focus, and boost mental clarity. It also strengthens the immune system, reducing inflammation and increasing resistance to illness. The method promotes better stress management by activating the parasympathetic nervous system, leading to reduced anxiety and improved mood. Additionally, regular practice can enhance physical performance, accelerate recovery, and improve cardiovascular health by optimizing blood circulation. Please take care by trying this out yourself. This is certainly not a technique for everyone. Do not follow a hype without taking your body’s health level into consideration. Slowly start exposing yourself to a milder coldish temperature and then gradually go colder. Using the lower body and up to your heart first, leaving the hands shoulders and head out of the cold. Try a few seconds first and then gradually enhance over the days to come. If you pronto to histamine allergic reactions (like me) then this can be triggered by cold exposure and NOT be the technique for you. (https://allergyasthmanetwork.org/news/ask-the-allergist-can-you-really-allergic-the-cold/)
4. Rebirthing Breathwork -emotional healing
Origin: Developed in the 1970s.
Inventor: Leonard Orr, Sondra Ray (a contemporary of L. Orr)
Rebirthing Breathwork, involves conscious, connected breathing techniques that offer significant mental benefits. This practice is particularly effective for emotional healing, as it helps release suppressed emotions and unresolved traumas, promoting emotional resilience and well-being. It enhances mental clarity and self-awareness, often leading to profound personal insights and growth. Finding a Rebirthing Breathwork Trainer and doing an at least 4-6 sessions can extremely shift your perspective towards life, yourself and the interactions with others. A deeper understanding of oneself is inevitable with this technique. I love it, specially when done in WATER!
5. Buteyko Method - physical healing
Origin: Developed in the 1950s.
Inventor: Dr. Konstantin Buteyko, a Ukrainian physician.
The Buteyko Method, focuses on shallow breathing and breath-holding techniques to improve respiratory health and overall well-being. This method is particularly beneficial for individuals with asthma, bronchitis, and other respiratory conditions, as it helps normalize breathing patterns and reduce symptoms such as shortness of breath and wheezing. By increasing carbon dioxide levels in the blood, it enhances oxygen delivery to tissues and organs, improving overall physical health and energy levels (just wanna highlight that all breathing techniques doing that;). Additionally, the Buteyko Method promotes relaxation and reduces stress by activating the parasympathetic nervous system, which CALMS the body and mind. Incorporating the Buteyko Method into your routine can lead to better respiratory function and a calmer, more balanced state of mind. A great technique to start your journey if you prone to stress, overwhelm and constant fear or anxiety mental games.
6. Transformational Breath® - emotional healing
Origin: Developed in the 1990s.
Inventor: Dr. Judith Kravitz.
Transformational Breath® is a cutting edge breath work therapy combining conscious breathing, gentle body mapping (similar to acupressure), movement, toning and positive affirmations. This practice helps release deep-seated emotional blocks and traumas, leading to significant emotional healing and increased self-awareness. Transformational Breathwork uses a dynamically powerful technique utilising a high vibrational energy force created by a specific breathing pattern. I definitely recommending to find a practitioner trained in this technique if you really want to go deep on your trauma bond, if you really want to understand the origin of your behaviour patterns. I loved it when I was studying this technique myself back in 2019 and it helped me tremendously in my own darkest moments.
7. Box Breathing (Square Breathing) - meditative
Origin: Used by various military and mindfulness training programs.
Inventor: Not attributed to a single individual; popularized through different practices.
Box Breathing, also known as square breathing, involves inhaling, holding, exhaling, and holding the breath again for equal counts, typically four seconds each. This simple yet effective technique is beneficial for reducing stress and anxiety by activating the parasympathetic nervous system, which promotes relaxation and emotional stability. It improves mental focus and clarity by enhancing oxygen flow to the brain, which can lead to better concentration and cognitive function. Physically, Box Breathing helps regulate the body’s stress response, lowers blood pressure, and improves overall respiratory efficiency. Incorporating Box Breathing into your routine can enhance body-mind balance, increase mental sharpness, and support overall physical health, for a calm and focused daily life. It is easy to do anytime & anywhere by yourself and there for a great technique to learn a better breathing pattern than you might have adapted by default.
8. Sudarshan Kriya - emotional healing/ meditative
Origin: Developed in the 1980s.
Inventor: Sri Sri Ravi Shankar, founder of the Art of Living Foundation.
Sudarshan Kriya, is a dynamic breathing practice designed to harmonize the mind and body through rhythmic breathing patterns. This technique is highly effective for reducing stress and anxiety, as it promotes relaxation by activating the parasympathetic nervous system and balancing stress hormones. It enhances mental clarity and emotional stability by helping to clear mental blockages and improve mood. Sudarshan Kriya fosters a deep sense of inner peace and spiritual connection, contributing to overall well-being. When I went to the Art of living foundation in Cape Town South Africa we have been guided through this technique and it brought me exactly that stated above I can highly recommend this beautiful community (all around the world) than most of our problems stem from loneliness and overthinking. Joining a community of likeminded people (outside of your friendgroup) is often very helpful to a calmer & positive outlook on life. After all we are communal beings.
9. Tummo (Inner Fire Meditation) - meditative
Origin: Ancient Tibetan Buddhist practice.
Inventor: Unknown; part of the tantric yoga tradition.
Tummo, also known as Inner Fire Meditation, is an ancient Tibetan Buddhist practice that combines specialized breathing techniques, visualization, and meditation to generate inner heat and cultivate spiritual awakening. This practice is particularly effective for enhancing mental focus and emotional resilience by fostering a profound sense of inner peace and clarity. Physically, Tummo increases circulation and warmth, which can improve overall vitality and support immune function. Tummo helps in balancing energy levels and reducing stress, leading to a greater sense of tranquility and well-being. With Tummo, you can achieve significant gains in physical health and mental clarity, while also cultivating a slow and steady spiritual connection. e
Elevating your quality of life. On YouTube you can find amazing practitioners directly from the Tibetan Buddhist tradition. I loved doing these practices with these dedicated trainers at home.
10. Qigong Breathing (Breath of Fire) - physical healing
Origin: Ancient China, part of Traditional Chinese Medicine.
Inventor: Unknown; practiced for thousands of years.
Qigong Breathing, specifically the Breath of Fire technique, involves rapid, rhythmic breathing through the nose with a focus on exhalation to stimulate the body's energy flow. This practice is particularly effective for boosting energy levels and revitalizing the body by enhancing oxygen intake. It supports mental clarity and focus by increasing the flow of energy (qi) to the brain, which can improve cognitive function and reduce mental fatigue. Physically, the Breath of Fire helps detoxify the body by expelling toxins more efficiently and strengthens the respiratory & digestive system by engaging the diaphragm and abdominal muscles. It is a daily practice for me because it helps to improve mental sharpness and creates a lot of heat for my low-blood-pressure mornings like no other! A good coffee alternative which even gives you great abs.
11. Alternate Nostril Breathing (Nadi Shodhana) - meditative
Origin: Ancient India, part of the yoga tradition.
Inventor: Unknown; detailed in yogic texts.
Alternate Nostril Breathing, or Nadi Shodhana, is a yogic practice that involves inhaling through one nostril and exhaling through the other, alternating between nostrils in a rhythmic pattern. This technique is highly effective for balancing the nervous system and reducing stress by calming the mind. It improves focus by harmonizing the brain’s hemispheres and enhancing cognitive function. Making Alternate Nostril Breathing a part of your routine can help you feel more emotionally balanced, mentally sharp, and breathe better, making it a fantastic practice for your overall well-being. This is another one of my daily go to practices specially in the morning before the breath of fire.
12. Coherent Breathing - physical healing
Origin: Developed in the 21st century.
Inventor: Stephen Elliott
Coherent Breathing involves maintaining a steady breath rate, typically around five breaths per minute, to synchronize the body's physiological rhythms. This practice is highly beneficial for enhancing overall well-being by improving heart rate variability and balancing the autonomic nervous system. It helps reduce stress and anxiety by promoting relaxation and activating the parasympathetic nervous system, which leads to a calmer state and improved mood. Physically, Coherent Breathing can lower blood pressure, enhance cardiovascular health, and improve respiratory efficiency. Additionally, it fosters mental clarity and focus by increasing oxygen flow to the brain and stabilizing emotional responses. Similar to the box breathing it is something safe to try at home and practice every day when you feel like your breathing patterns are not sufficiently giving you vital life force energy.
These breathwork techniques have diverse origins, ranging from ancient spiritual practices to modern therapeutic methods, and they are used for various physical, emotional, and psychological benefits. Why I offered in my work is a combination of the trainings above, energy healing work, inner child work, tapping, NLP& Gestalt therapy as well as hypnosis.
If you are not sure about your own symptoms, trauma and behavior patterns and wish to have a consultation just book a free “ clarity call “ appointment with me now. I'm always here to support you.
