Using breathwork to release emotions and promote our healing is a powerful technique. For centuries, various cultures have recognized the mind-body connection that breath represents. Today, modern psychology and neuroscience are confirming what many spiritual traditions have long understood: breathwork is an effective way to release stored emotions, reduce stress, and promote overall well-being.

In this article, we’ll dive deep into the world of breathwork, exploring its historical roots, the science behind it, and personal stories of emotional healing. Whether you’re familiar with breathwork or completely new to it, this guide will provide valuable insights into the transformative power of conscious breathing.

 

What Is Breathwork?

Breathwork is a general term used for various breathing techniques that involve conscious control of the breath to achieve specific psychological, physical, or spiritual outcomes. Some of the most well-known breathwork techniques include:

• Pranayama: Originating from ancient Indian yoga, pranayama involves the regulation of breath to enhance energy and focus the mind.
• Holotropic Breathwork: Developed in the 1970s by Stanislav Grof, this technique uses deep, fast-paced breathing combined with evocative music to release emotions and induce altered states of consciousness.
• Wim Hof Method: A more recent approach combining controlled breathing with cold exposure, developed by Dutch extreme athlete Wim Hof, also known as “The Iceman.”

 

These techniques may vary in their approaches, but they share a common goal: using breath to influence emotional and mental states.

 

The Psychology of Breathwork and Emotional Release

What is the psychological background to using breathwork to release emotions. Emotions and breath are intimately linked. Think about it: when you’re angry, your breath becomes short and rapid; when you’re anxious, you might feel like you’re holding your breath; and when you’re relaxed, your breathing slows down and deepens.

Research in psychology has shown that we often unconsciously suppress emotions by restricting our breathing. Psychotherapist and breathwork practitioner Judith Kravitz has observed that individuals with deep-rooted emotional trauma often have shallow, constricted breathing patterns. This physiological response limits the amount of oxygen flowing into the body, contributing to a chronic state of stress.

Psychologically, suppressed emotions are stored in the body and may manifest as tension, anxiety, or even physical ailments. Breathwork helps release these emotions by allowing individuals to access and process feelings that are often too painful or overwhelming to address through conventional means.

Dr. Bessel van der Kolk, a leading expert in trauma, highlights how breathwork can support trauma recovery. In his influential book The Body Keeps the Score, he explains that trauma is stored in the body, and that practices like yoga and breathwork help release that stored tension. Breathwork allows individuals to bypass the rational mind and tap directly into the emotional and physical aspects of trauma, creating space for healing.

 

The Neuroscience Behind Breathwork To Release Emotions

In addition to psychological insights, neuroscience offers fascinating explanations for how and why breathwork is so effective. At its core, breathwork works by engaging the autonomic nervous system, which governs our body’s involuntary functions like heart rate, digestion, and breathing.

The autonomic nervous system has two main branches:

1. The sympathetic nervous system, responsible for the “fight or flight” response, and
2. The parasympathetic nervous system, which governs the “rest and digest” state.

 

Breathwork, especially slow and deep breathing, activates the parasympathetic nervous system, promoting a state of relaxation. This is crucial for emotional healing because when we are in a relaxed state, we are more likely to feel safe enough to process and release difficult emotions.

Neuroscientific studies show that controlled breathing exercises can directly impact brain activity. For example, research conducted by Dr. Richard Brown and Dr. Patricia Gerbarg found that breathwork can significantly reduce symptoms of anxiety, depression, and PTSD. Their work demonstrated that slow, deep breathing activates the vagus nerve, which plays a key role in regulating mood, emotions, and the stress response. By stimulating the vagus nerve, breathwork helps shift the body into a more balanced state, allowing emotions to surface and be released.

 

Historical Roots of Breathwork

Breathwork to release emotions is far from a modern invention. Its roots stretch back millennia across multiple cultures and spiritual traditions.

1. Pranayama: In ancient India, breathwork was integral to yoga and meditation practices. The Yoga Sutras of Patanjali, written around 200 BCE, outline pranayama as one of the eight limbs of yoga, emphasizing its importance in calming the mind and achieving self-awareness.
2. Qi Gong: In ancient China, Qi Gong incorporated breathwork as a way of cultivating and balancing life energy (qi). The controlled breathing techniques in Qi Gong were believed to improve physical health, mental clarity, and emotional balance.
3. Sufism: In the Islamic mystical tradition of Sufism, practitioners used breath control as part of their meditation to purify the soul and connect with the divine.
4. Indigenous Cultures: Many indigenous cultures also recognized the power of the breath. For example, the Inuit used specific breathing patterns in spiritual rituals to connect with nature and release emotional blockages.

 

Personal Stories of Emotional Healing Through Breathwork

Sarah’s Journey with Holotropic Breathwork

Sarah, a 32-year-old artist, had been struggling with deep-seated feelings of grief after the sudden loss of her father. Traditional therapy helped her understand her emotions but didn’t provide the emotional release she was seeking. After attending a Holotropic Breathwork session, she experienced a profound breakthrough.

“During the session, I felt this huge wave of sadness come over me. I started crying uncontrollably, but it felt liberating. It was as if the breath was allowing me to tap into emotions I had been holding onto for years. Afterward, I felt lighter and more at peace.”

 

David’s Experience with the Wim Hof Method

David, a tech entrepreneur, used the Wim Hof Method to manage stress and anxiety caused by the pressures of his work. Through a combination of deep breathing and cold exposure, David was able to regulate his emotions more effectively.

“Breathwork has become my anchor. Whenever I feel overwhelmed, I take 15 minutes to practice the Wim Hof breathing technique, and I instantly feel more grounded and clear-headed. It’s changed the way I handle stress and emotions.”

 

How to Get Started with Breathwork To Release Emotions

If you’re interested in exploring breathwork for emotional release, there are many techniques to choose from. Here are a few simple practices to get you started:

1. Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts. This is great for reducing stress and anxiety.
2. 4-7-8 Breathing: Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. This technique promotes relaxation and helps release emotional tension.
3. Holotropic Breathwork: While it’s recommended to do this under the guidance of a trained facilitator, the practice involves deep, fast-paced breathing for an extended period, often accompanied by evocative music.

 

In Summary: Breathwork To Release Emotions

Breathwork is a powerful tool that anyone can use to release emotions and improve emotional well-being. Whether you’re dealing with stress, anxiety, trauma, or simply want to explore deeper emotional states, breathwork offers a pathway to healing. The connection between breath, mind, and body is undeniable, and as both historical wisdom and modern neuroscience suggest, the breath holds the key to emotional freedom.

Start small, experiment with different techniques, and most importantly, trust the process. Breath by breath, you may find yourself letting go of the emotions you’ve been holding onto, creating space for peace, joy, and clarity.

Learn more about my online Meditation Course.

Why not treat yourself to a Meditation Retreat in the beautiful Devon Countryside?

Best Wishes,

David.

© D. R. Durham, All rights reserved, 2024.