Breath as a Key: How Breathwork Strengthens Body and Mind

In addition to meditation and many other relaxation techniques, breathwork, or breathing exercises in German, is becoming increasingly popular. For breathwork has been shown to improve mental and physical well-being. Results from various clinical studies, including those at Stanford University, have shown that a regular breathwork practice can have positive effects on cortisol levels, heart rate variability, blood pressure, and even VO2max. But what exactly is behind the term breathwork and how can breathing techniques be applied in everyday life?

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We spoke with Kate Robinson, who, as a trauma-sensitive somatic therapist, not only guides breathwork sessions but also trains so-called breathwork facilitators in internationally recognized training programs.

With her background in Applied Medical Sciences and Psychology, she combines in-depth scientific knowledge with somatic methods and evidence-based mind-body practices. Additionally, she has developed the app PRANABEAT which makes it possible to access guided breathwork sessions on a wide variety of topics anytime and anywhere.

"Even small changes in breathing can trigger different reactions in the nervous system," says Kate Robinson.

Breathwork: What is it?

What is meant by breathwork?

Breathwork refers to the conscious work with one's own breath. Although there are numerous different methods, at its core, it's always about deliberately altering one's breathing pattern to positively influence physical, mental, and emotional well-being. Conscious breathing allows us to influence the autonomic nervous system, which regulates heartbeat, digestion, and the body's response to stress, for example.

The particular strength of breathwork lies in its versatility: even small changes in breathing can elicit different responses in the nervous system. For example, certain breathing techniques can increase concentration and energy or specifically reduce stress and calm oneself. Breathwork is an extremely accessible and effective tool for self-regulation.

Is Breathwork suitable for everyone?

Yes, in principle everyone can practice Breathwork, as there are suitable methods for every person and every life situation. However, it is important to adapt the choice of breathing technique to one's own health and current situation. For example, gentle, calming breathing exercises are particularly recommended during pregnancy or when experiencing high stress and anxiety. The variety of Breathwork forms makes it possible to always find a safe and effective method - regardless of where you are currently standing.

How and where is it best to start with Breathwork?

The best time to start is now – just a few minutes of conscious breathing can change your own state and make you feel better. Breathwork has become increasingly accessible and popular in recent years, so there are many opportunities to try it out.

You can find guided sessions online, use apps that offer structured exercises like PRANABEAT, or participate in live courses with trained instructors. Whether at home, in a yoga studio, or on the go – there's always a way to integrate Breathwork into your life.

Breathwork: What happens in the body?

Depending on the breathing pattern, you can direct your body and mind differently:

For more energy and focus: It is recommended to take short, powerful breaths through the nose – for example, with the so-called “espresso breathing.” This rapid breathing technique activates the sympathetic nervous system and increases alertness.

For inner balance you can practice coherent breathing by inhaling and exhaling for 5 seconds each. This brings both parts of the nervous system into harmony and promotes a state of calm clarity.

For relaxation breathe in gently and consciously extend the exhalation, for example, by inhaling for 4 seconds and exhaling for 8 seconds. This activates the parasympathetic nervous system and supports the body in switching to rest and recovery mode.

Just a few minutes of these techniques can noticeably improve mental condition. It is as if one has a remote control for the nervous system right under their nose.

Should Breathwork ideally be practiced sitting or lying down, or is there an optimal posture?

It largely depends on the type of breathwork style practiced. If doing a relaxing practice or something quick throughout the day, one can certainly remain in a sitting position. However, if you are practicing a more active or intense style, such as Holotropic or Conscious Connected Breathing, I would always recommend lying down.

This way ensures the body is more comfortable and less tense, allowing better focus on the breath and less risk of becoming dizzy. However, there are some breathwork schools that even teach these more active forms while sitting. Ultimately, it depends on one's own preferences and what feels safest and most comfortable for their experience.

Is it recommended to practice breathwork in complete silence, or can one listen to music while doing it?

Breathwork can be practiced in silence. However, if one is looking for deeper relaxation or a transformative experience, it is ideal to combine Breathwork with music. Just as our breathing can have profound effects on our emotions, so can music.

How do you feel after Breathwork?

The use of well-selected music in conjunction with a Breathwork practice can be an incredible experience. For this reason, for example, my app PRANABEAT works closely with music producers to create unique soundscapes that are combined with the breathing exercises. This is where Breathwork meets music. The combination is enough to transport the mind into a completely different world, bringing deep relaxation, a sense of clarity, or a very entertaining journey of self-exploration into the psyche and the senses.