How Daily Breathwork Can Improve Your Life
cover art: Zoe Gigis
Nine months ago, I was facing a mirror in my friend's basement, breathing aggressively. My chest was heaving like I was running a marathon to the point that I was starting to worry that I was going to have a panic attack. My friend Beth (@leavinglovinglegacies) pushed me to keep going. She reminded me that I had the control, and eventually, my Body switched into a rhythm and cycle that had me feeling more alert than I can remember in months. The only other time I could recollect feeling so calm and centered was whenever I ingested cannabis for my mental health.
It is important to note that Breathwork dates back to the ancient Hindu practice of yogic breathing known as Pranayama, which translates in Sanskrit to “breath control.” With any spiritual/holistic act, it is essential that you research and understand where it comes from and why and how to honor the practice and culture appropriately. My first encounter with Breathwork was a yoga class in 2019, but as a musician, I knew it was great for mental health as well as singing. Taking a good breath wasn’t hard for me; it was the exhale. Letting go isn’t easy, which is another reason I had turned to smoking plant medicines because it forced me to connect to my body for a few minutes and provided a favorable result. It turns out Breathwork can do the same. I have been practicing daily for the last nine months, and here is how I have seen improvement in my life personally:
Aware of all five senses and which ones need more attention.
Stronger pelvic floor. This, in turn, can provide better orgasms as well as stamina in other physical activities
I notice when I am breathing from my chest out of fight/flight response (which most of us do, especially with masks on)
Regulating myself when I have an anxiety attack
My menstrual cramps improved
If you are someone who has PTSD, anxiety/depression, etc., breathwork truly can enhance your life in addition to your other coping skills. It helps release the dopamine you crave. When I am in the middle of a panic attack, I usually begin a breath exercise because chances are my body is either already heavily breathing or completely trapped. Sometimes it can feel like you may implode, but over time I have found that it’s trained my Body to understand that we have the ability to co-regulate when it’s not a time for flight mode and to calm us back down. If you suffer from depression, sleepless nights, or cramps, deep breathing exercises can assist in moving toxins out, relaxing muscles to fall asleep, and also wake up your brain if you’ve been in a slump.
Here are a few easy exercises to try. You can do them anywhere! Sometimes I do them in front of a mirror, with my eyes closed or lying down. I also will do them while driving or on a walk.
For cramps or sleeping aid:
Lay, however, is most comfortable for you
Breathe deeply in the nose and out through the mouth audibly several times to exhale any toxins and stagnant energy
Scan your Body mentally, telling yourself to relax each and every muscle from your feet to the top of your head. Keep your breathing deep. Any parts of your body that feel painful, uncomfortable, or neglected, imagine you’re sending breath to that space.
To Regulate yourself or wake up a foggy Mind:
Sit cross-legged with your hands on your knees
Breathe AGGRESSIVELY in through your nose, expanding your chest as wide as you can
Exhale out on a “SHOO” sound rounding your chest out
Repeat both steps four times in a row
On the 5th inhale, fill up and hold your breath, tensing every single muscle you can feel for as long as you can,
EXHALE long and slow, letting everything go limp. Repeat 3X or as many times as you like.
If you are interested in one-on-one guided meditation and breathwork, you can find me here: