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Consciously using your breath to calm, relax or revitalize yourself has been popular for many years. Breathwork takes the principle of breathing techniques to a new level. It is not just about performing exercises, but really connecting with your own mind.
When we talk about breathwork, we are referring to targeted work with your breath. With the help of various breathwork exercises, you become aware of the flow of your breath, observe it and then direct it in the direction you want. Breathwork can help you to feel deep inside yourself. This makes you aware of your needs and gives you the opportunity for inner growth.
However, you should know that there is no such thing as "the one Breathwork exercise". Many people use Breathwork as a generic term for all breathing techniques. Others use the term to refer specifically to connected breathing. There are three different categories of breathwork exercises:
Basically, Breathwork exercises of all kinds are easy to integrate into everyday life. The vast majority of exercises can be done discreetly anytime and anywhere. This can be helpful if you want to calm down quickly in stressful situations (e.g. before an exam).
Are you just starting out with Breathwork? We've put together five simple exercises for you that you can try right away:
Anyone can do this simple exercise: Count the seconds as you breathe in and out. Inhale and exhale for the same amount of time (e.g. five seconds). It is important that you breathe in through your nose and out through your mouth.
Breathe in and stretch your arms upwards. Your hands are open, palms facing forward. As you exhale, lower your hands to shoulder height and clench them into a fist. Repeat the exercise as quickly as possible 20 to 30 times.
First exhale deeply until you feel that there is no more air in your lungs. Now breathe in through your nose for four seconds. Hold your breath for four seconds. Then exhale for four seconds and hold your breath for another four seconds.
In this popular breathing exercise for beginners, the exhalation takes twice as long as the inhalation. Start with a 3-6 rhythm: inhale for 3 seconds, exhale for 6 seconds. As you become more experienced, you can lengthen the intervals.
You can perform this exercise either sitting or standing. It is important to maintain an upright posture. Put your shoulders back and place your hands on your stomach. Breathe in deeply for four seconds. Hold your breath for six seconds. Breathe out for 8 seconds. Repeat this rhythm five times.
Stress is almost a widespread disease in Germany, as Studies prove it. It is no longer a secret that breathing exercises are effective in combating stress. It is no coincidence that breathing exercises are an essential part of all relaxation techniques, such as yoga or meditation. Below we would like to introduce you to two simple and proven breathwork exercises for relaxation:
You can do the exercise either sitting or standing. Lean back comfortably and close your eyes. Close your right nostril with your right thumb. Now breathe in deeply through your left nostril. Then repeat the exercise by closing your left nostril with your left thumb.
In the hustle and bustle of everyday life, we often breathe superficially, which means that the air only reaches the chest and not the diaphragm. Deep abdominal breathing aims to do just that. Start by placing one hand on your chest and the other hand on your stomach. Breathe in deeply through your nose and feel how your abdominal wall rises. Hold your breath for a few seconds, then breathe out through your mouth.
Knowing different Breathwork exercises is one thing, but doing them regularly is another. The following steps will help you to integrate a successful Breathwork routine into your everyday life:
Before you can integrate a Breathwork routine into your everyday life, you first need to familiarize yourself with the topic. By reading our article carefully, you have taken the first step.
There are many different breathing exercises, e.g. for stress reduction, for falling asleep or exercises for more energy. First, become aware of your needs: what do you want the exercises to achieve? Then try out different exercises from your category to find out which techniques you feel comfortable with.
Have you tried various Breathwork exercises? Wonderful. Then decide which one you want to keep. It doesn't matter whether it's a single exercise or many different techniques.
Put together a training plan with breathing exercises. Do the exercises regularly. This will enable you to apply them spontaneously in everyday life later on.
You should schedule fixed times for your breathing exercises during the learning phase. A time-based routine is also beneficial beyond this, e.g. a vitalizing breathing exercise every morning after getting up and a calming exercise to go to sleep.
When you are in the learning phase, you should be able to perform your breathing techniques with as little distraction as possible. Distractions caused by loud noises or curious people should be avoided. If, on the other hand, you are more experienced, you will eventually be able to use the power of your breath positively regardless of external distractions.
Breathing exercises have a long tradition and can be found in many cultures. Feel free to talk to other people about the topic. Perhaps you would like to attend a yoga or meditation course?
Once you have found your personal breathing exercises and have mastered them, you can use them anytime and anywhere. Are you nervous before an important meeting? Then calm yourself down with the 4-7-8 method or deep abdominal breathing. Do you have to work late at the computer but your eyes are about to close? Then the breath of fire or the breathing pause will give you fresh energy.
There are many different types of Breathwork exercises. Which techniques are right for you depends on your current situation and your mindset. Are you often stressed and unable to concentrate? Do you suffer from insomnia and worrying? Then you can benefit from our relaxation breathing exercises listed above.
But perhaps you also lack energy and drive in everyday life. If so, you shouldn't make yourself even sleepier, but do some activating exercises. We will introduce you to a few uncomplicated breathing exercises for more vitality later on. This meditation in the video is a great way to reduce stress. If you are interested in the topic of meditation anyway, then get in touch here to our meditation challenge free of charge.
Breathwork exercises are the perfect complement to meditation and mindfulness. These relaxation techniques are about achieving a state of inner calm and neutral observation of thoughts.
Breathing blocks or hectic breathing prevent this state of relaxation. Conversely, the right breathwork exercises can help you to gain deeper insights and establish a more intensive connection with yourself.
Most breathwork exercises are easy to learn, but sometimes you need support to really benefit from the technique. It's not just about learning a breathing technique, but recognizing when and in which situations it really helps you. This is sometimes easier said than done.
Breathwork coaching teaches you how to sense emotional blockages with the help of your breath and thus dissolve them more easily. Another important topic is how to control your breath in stressful situations so that you can cope with them better. The coach will help you to help yourself so that you can take full advantage of the benefits of breathworking.
Have you ever heard of the 4-7-8 method? If not, it's high time you did. This popular breathing exercise helps you to calm down and concentrate better. It's as simple as that:
Breathe out deeply so that your lungs are empty. Now breathe in for four seconds. Hold your breath for seven seconds. Breathe out. Now hold your breath for 8 seconds with empty lungs.
Many people equate breathing exercises with rest, meditation and relaxation. However, breathing exercises can actually be activating and revitalizing! If you want more energy and mental clarity, you should definitely try the following exercises:
The breathing pause improves the oxygen supply to your body, giving you more energy. First, breathe in and out calmly through your nose twice. Then hold your nose shut until you really want to breathe in again. Now try to delay the inhalation a little longer. Breathe in again and take two normal breaths. Then repeat the exercise five times.
This technique originates from yoga. It helps you to organize your thoughts and increase your performance. Start by sitting upright. Breathe in deeply through your nose. Exhale forcefully through your nose while tensing your abdominal muscles. During the exercise, concentrate on exhaling while inhaling more passively. Do the exercise for two minutes.
Breathing exercises can help you to achieve greater relaxation and mindfulness, but also energy and concentration. Both are invaluable, especially in stressful times. Working with your breath is inevitably an exploration of your inner needs, which promotes your personal development.
