{"id":20623,"date":"2021-01-16T02:15:36","date_gmt":"2021-01-16T06:15:36","guid":{"rendered":"https:\/\/apn.com\/?p=20623"},"modified":"2022-05-18T15:11:06","modified_gmt":"2022-05-18T21:11:06","slug":"breathwork-mental-health","status":"publish","type":"post","link":"https:\/\/apn.com\/resources\/breathwork-mental-health\/","title":{"rendered":"Mental Health Breathwork: Conscious Connected Breathing as a Complement to Therapy"},"content":{"rendered":"

Breathwork vs. Therapy vs. Medication?<\/h2>\n

Overcoming mental health conditions is a challenging experience. Everyone is\u00a0<\/span>different and<\/span>\u00a0assigning a universal treatment approach to each person struggling just won\u2019t work.<\/span>\u00a0Many treatment plans\u00a0<\/span>involve trial and error as you attempt to find a personalized solution<\/span>\u00a0suited\u00a0<\/span>for you<\/span>r\u00a0<\/span>unique needs and preferences<\/span>.\u00a0<\/span>\u00a0<\/span><\/p>\n

In the modern world of healthcare, a high emphasis on pharmaceutical interventions leads many individuals to overlook effective holistic treatments\u00a0<\/span>(like breathwork)\u00a0<\/span>right in front of them.\u00a0<\/span>It\u2019s true that medication can be a life-changing step for many<\/span>\u00a0and should be considered with care and without stigma<\/span>. For many others, mental health is best treated with a\u00a0<\/span>custom\u00a0<\/span>combination of therapy<\/a>, medication, and holistic interventions.<\/span>\u00a0<\/span><\/p>\n

While some\u00a0<\/span>holistic interventions can be chalked up to\u00a0<\/span>old wives\u2019 tales\u00a0<\/span>passed down through generations and\u00a0<\/span>persist<\/span>ing<\/span>\u00a0throughout the ages, there are plenty of natural activities<\/span>\u00a0and practices<\/span>\u00a0that\u00a0<\/span>can\u00a0<\/span>significantly improve one\u2019s\u00a0<\/span>mental health\u00a0<\/span>condition. Research tackled the debate between fact and fiction, investigating the empirical validity of traditional\u00a0<\/span>alternative treatment\u00a0<\/span>techniques.\u00a0\u00a0<\/span>\u00a0<\/span><\/p>\n

Breathwork is among one of the popular<\/span>\u00a0alternative treatment intervention<\/span>s investigated. Can improving your mental or physical health really be as easy as participating in some guided breathwork<\/span>?<\/span>\u00a0It may sound too good to be true, but science says yes! Of course, there is more to breathwork than simply breathing.\u00a0<\/span>\u00a0<\/span><\/p>\n

Does It Really Help to Take a Deep Breath?\u00a0<\/span><\/h2>\n

It<\/span>\u00a0seems<\/span>\u00a0rath<\/span>e<\/span>r\u00a0<\/span>clich\u00e9<\/span>\u00a0<\/span>to tell someone to \u201ctake a deep breath\u201d when they need to calm down or reevaluate their situation.\u00a0<\/span>In fact, without familiarity behind the suggestion, the comment may seem offensive. Despite its simplicity, m<\/span>any people report that\u00a0<\/span>taking a long deep breath really\u00a0<\/span>does help, but is it all placebo effect?\u00a0<\/span>\u00a0<\/span><\/p>\n

Researchers<\/span>\u00a0have<\/span>\u00a0found that taking deep breaths is\u00a0<\/span>verifiably<\/span>\u00a0helpful<\/span>\u00a0for\u00a0<\/span>a number of<\/span>\u00a0health conditions.\u00a0<\/span>Guided breat<\/span>h<\/span>\u00a0training is an effective way for those with lung and breathing conditions to improve their conditions<\/span>\u00a0and build up their strength<\/span>. Lung cancer patients are one population that often participates in\u00a0<\/span>breathing <\/span>training1<\/sup><\/span>\u00a0for rehabilitation purposes<\/span>\u00a0when the lungs are weak, damaged, or atrophied<\/span>. While there is an obvious connection\u00a0<\/span>between<\/span>\u00a0breathing and lung damage, there are a plethora of other health conditions improved by breathing training.\u00a0<\/span>\u00a0<\/span><\/p>\n

For an objectively measurable example,\u00a0<\/span>take\u00a0<\/span>chronic kidney disease research<\/span>. In\u00a0<\/span>Effectiveness of a Breathing Training Program on Quality of Life in Patients with Predialysis Chronic Kidney Disease: A Randomized Controlled Trial 2<\/sup><\/span><\/i>\u00a0<\/span><\/i>(2020), researchers found that breathing exercises significantly improved the condition of\u00a0<\/span>predialysis<\/span>\u00a0patients<\/span>\u00a0across both their physical and mental measures for quality of life<\/span>.\u00a0<\/span>\u00a0<\/span><\/p>\n

What could these breathing exercises offer for those suffering from mental health conditions?<\/span>\u00a0<\/span><\/p>\n

Breathwork\u00a0and Mental Health<\/h2>\n

Breathing and\u00a0<\/span>the\u00a0<\/span>mental state are more connected than they<\/span>\u00a0may<\/span>\u00a0appear at first glance.\u00a0<\/span>Though many people\u00a0<\/span>tend to see psychological and physical health<\/span>\u00a0as distinct from each other<\/span>,\u00a0they are\u00a0<\/span>deeply interconnected.<\/span>\u00a0<\/span>M<\/span>ental health and\u00a0<\/span>physical state are\u00a0<\/span>unattachable<\/span>\u00a0<\/span>with one another, going hand and hand<\/span>\u00a0from both directions<\/span>.\u00a0<\/span>T<\/span>ake exercise for example. Not only\u00a0<\/span>are exercise and nutrition<\/span>\u00a0<\/span>crucial for the body\u2019s physical health and maintenance,\u00a0<\/span>but they\u00a0<\/span>also bring positive impacts for mental health, dopamine, and serotonin levels.\u00a0<\/span>\u00a0<\/span><\/p>\n

Whether or not you\u00a0<\/span>consistently\u00a0<\/span>realize it, your state of mind impacts\u00a0<\/span>the\u00a0<\/span>body (and vice versa). There are a lot of interesting models to refer to\u00a0<\/span>which\u00a0<\/span>demonstrat<\/span>e<\/span>\u00a0<\/span>this close<\/span>\u00a0relationship between the two.\u00a0<\/span>\u00a0<\/span><\/p>\n

Did you know that \u201cputting on a smile\u201d leads some people to report higher levels of happiness? Researchers back in 1988\u00a0<\/span>published their findings3<\/sup><\/span>\u00a0that\u00a0<\/span>p<\/span>articipants<\/span>\u00a0who were instructed to<\/span>\u00a0bite down on a pen to mimic a smile\u00a0<\/span>actually\u00a0<\/span>reported<\/span>\u00a0feeling happier during the trials. Th<\/span>e<\/span>\u00a0whole concept of facial feedback implies that your body takes physical influences, such as muscle contractions, and translates them into emotional responses.\u00a0<\/span>\u00a0<\/span><\/p>\n

Many experts theorize that emotions are \u201c<\/span>biologically evident4<\/sup><\/span>.\u201d Sure, there are aspects of emotion that are reflections of society. Evidence suggests they are much more than some intangible manifestation.\u00a0<\/span>Although<\/span>\u00a0there is some debate over the exact directionality between the close relationship,<\/span>\u00a0experts agree that<\/span>\u00a0emotions and physiological state influence another<\/span>\u00a0in some manner<\/span>.\u00a0 In summary, science long demonstrated that emotions and mental illness are not just \u201cin your head.\u201d\u00a0<\/span>\u00a0<\/span><\/p>\n

What exactly does this mean for bre<\/a><\/span>athwork and breathing<\/span>? Breathing variation is\u00a0<\/span>significantly influenced5<\/sup><\/span>\u00a0by mental activity. Try to think about how your breathing patterns are disrupted when<\/span>\u00a0a person is<\/span>\u00a0about to cry or\u00a0<\/span>even how their breathing quickens and becomes shallower during<\/span>\u00a0a panic attack. Many people find it helpful to practice breathing training to relieve themselves of\u00a0<\/span>anxiety states6<\/sup><\/span>\u00a0– correcting \u201cfight or flight\u201d breathing patterns with intentional calming breathing to move their bodies back toward \u201crest and digest.\u201d<\/span>\u00a0<\/span><\/p>\n

Breathing offers a powerful tool\u00a0<\/span>f<\/span>or\u00a0<\/span>healthcare<\/span>\u00a0providers to pass along to their patients<\/span>. Imagine optimizing these strategies\u00a0<\/span>in coordination with classic medical interventions as a comprehensive approach to offering<\/span>\u00a0the best relief possible for patients.\u00a0<\/span>\u00a0<\/span><\/p>\n

This is the idea behind\u00a0<\/span>\u201c<\/span>conscious breathing<\/span>,\u201d sometimes called \u201cbreathwork<\/span>.<\/span>\u201d<\/span>\u00a0Conscious breathing brings\u00a0<\/span>the power and impact of breath<\/span>\u00a0to a whole new level\u00a0<\/span>in order t<\/span>o offer symptom relief and a general sense of enhanced well<\/span>–<\/span>being.\u00a0<\/span>\u00a0<\/span><\/p>\n

Getting a little introduction into the\u00a0<\/span>powerful\u00a0<\/span>wo<\/span>r<\/span>ld of conscious breathing is a great<\/span>\u00a0first<\/span>\u00a0step towards exploring\u00a0<\/span>holistic\u00a0<\/span>treatment options<\/span>\u00a0for mental health, trauma, and addiction<\/span>. Learning the foundations and applications of\u00a0<\/span>breathwork practices<\/span>\u00a0may help\u00a0<\/span>a person<\/span>\u00a0understand why\u00a0<\/span>these breathwork\u00a0<\/span>strateg<\/span>ies<\/span>\u00a0<\/span>are worthwhile to<\/span>\u00a0incorporate into so many treatment plans.\u00a0<\/span>\u00a0<\/span><\/p>\n

What Is Conscious Breathing?<\/h2>\n

As the name implies, conscious breathing refers to\u00a0<\/span>an umbrella of\u00a0<\/span>intentional<\/span><\/i>\u00a0breathing techniques<\/span>\u00a0or breathwork.<\/span>\u00a0We need air to live<\/span>,<\/span>\u00a0and breathing is a<\/span>\u00a0primary autonomic\u00a0<\/span>activity that just comes natural<\/span>ly<\/span>\u00a0to us.\u00a0<\/span>Our body<\/span>\u00a0is<\/span>\u00a0sure that we continue to inhale and exhale,\u00a0<\/span>whether we are thinking about it or\u00a0<\/span>not<\/span>. These systems are responsible for keeping us breathing during concentration or sleep.<\/span>\u00a0<\/span><\/p>\n

Although they are involuntary actions, you can override your breathing patterns to a certain degree. By taking control of and manipulating your breat<\/span>h<\/span>, you perform conscious breathing. There are many different\u00a0<\/span>types of conscious breathing exercise<\/span>s<\/span>\u00a0that some therapists use in the counseling process.\u00a0<\/span>\u00a0<\/span><\/p>\n

The two most common breathwork techniques are circular breathing and conscious connected breathing. The two practices can be utilized in a variety of settings with various aims and themes.<\/span>\u00a0<\/span><\/p>\n