Welcome to Roots with Rita

Join me on a journey of mindful living, exploring nature, movement and the science behind it all.

Breathwork Bliss

The Power of Breath

Breathing is more than a way of sustenance; it’s a key to calming the mind and resetting the nervous system. Mindful breathing brings us into the present moment, offering up a simple yet profound way to reduce stress, improve focus, and restore balance. Modern science confirms what ancient traditions have long practised: intentional breathwork has powerful effects on both the body and mind.

Step 1: Understand the Science Behind Your Breath

Breath is intimately connected to the autonomic nervous system which regulates our stress (sympathetic) and relaxation (parasympathetic) responses. Studies have shown that slow, intentional breathing activates the parasympathetic nervous system, lowering heart rate, reducing blood pressure and promoting an overall state of calm. For example:

  • A study published in Frontiers in Human Neuroscience (2017) found that slow breathing at six breaths per minute significantly reduced anxiety and improved mood.
  • Research in The Journal of Alternative and Complementary Medicine (2018) highlighted how diaphragmatic breathing reduces cortisol levels, our primary stress hormone.

Step 2: The 10-Minute Breathwork Practice

Let’s set the scene together:

Find a quiet, comfortable spot where you won’t be disturbed. Sit upright with your spine straight, or lie down if that feels more restful. Rest your hands on your lap or by your sides, and close your eyes.

Grounding Breath (2 minutes):

  • Inhale deeply through your nose for 4 counts.
  • Hold your breath gently for 4 counts.
  • Exhale slowly through your mouth for 6 counts.
  • Repeat, focusing on the sensation of air entering and leaving your body.

Diaphragmatic Breathing (4 minutes):

  • Place one hand on your chest and the other on your belly.
  • Inhale deeply, aiming to make your belly (not your chest) rise.
  • Exhale fully, letting your belly fall naturally.
  • This style of breathing increases oxygen exchange and triggers relaxation.

4-7-8 Breathing (4 minutes):

  • Inhale through your nose for 4 counts.
  • Hold your breath for 7 counts.
  • Exhale completely through your mouth for 8 counts.
  • This practice is known for its calming effects and is excellent before sleep or during stressful moments.

Why It Works.

Breathwork’s calming effects are tied to its influence on the vagus nerve, a key component of the parasympathetic nervous system. Activating the vagus nerve slows the heart rate, reduces inflammation, and creates a sense of inner peace. This has been validated by research in NeuroImage (2015), which showed that controlled breathing enhances vagal activity and boosts emotional regulation.

Quick Tips for Daily Integration

  • Morning Reset: Start your day with 2 minutes of diaphragmatic breathing to set a calm tone.
  • Midday Pause: Use 4-7-8 breathing during lunch breaks to reduce tension and increase focus.
  • Evening Unwind: Try the grounding breath practice before bed to release the day’s stress.

Breathwork is more than a technique, it’s a reminder of the body’s innate ability to heal and restore. By dedicating just 10 minutes to mindful breathing each day, you can create a ripple effect of calm that enhances your overall well-being. Let your breath guide you to a state of blissful balance.

Try for yourself and see what happens…