The Benefits of Breathwork for Managing COVID-19 Stress

What are the Benefits of Breathwork for Managing COVID Stress?

Stress is a chronic problem that has plagued society for generations. But the COVID-19 pandemic seems to have supercharged stress levels in unprecedented ways. Millions of people all over the world are facing the same or similar struggles with illness, unemployment, healthcare shortages, and the constant strain of a virus that seemingly lurks around every corner.

For many of us, the usual techniques we previously turned to for stress relief are no longer relevant. Parks, restaurants, bars, gyms, and other facilities remain closed or at reduced capacity. Increased time at home has also made home – which is usually a place to relax and be comfortable – feel more claustrophobic than relaxing.

So how do we manage this pandemic stress? The answer could be, quite literally, just a breath away.

Benefits of Breathwork for Managing Stress

Could the act of breathing really be the answer for stress? It is a reasonable possibility. Most of us don’t really think about how we breathe – the act of inhaling and exhaling. However, how you breathe can impact your entire body, your mind, and your mental health.

For thousands of years, yoga and meditation practitioners have touted the benefits of breathwork for relieving stress and living a peaceful life. In recent decades, scientists have increasingly focused on breathwork and the potential benefits for the body, mind, and spirit.

Breathwork and meditation may hold the key to harnessing ancient healing methods for use in solving contemporary stress problems. In fact, many doctors and hospitals offer Mindfulness-Based Stress Reduction (MBSR) programs to help patients and their families manage their health and mental wellness.

Doctors, researchers, and psychologists support the power of breathwork. Some of the noted and measurable benefits of breathwork include:

• Reduces stress levels

• Helps regulate the body’s response to stress

• Lowers heart rate

• Lowers blood pressure

• Reduces depression

• Helps manage chronic pain

• Improves symptoms of some chronic illnesses

The type of breathwork that offers these benefits is not the same type of breathing you do on an unconscious daily basis. Here, we are talking about conscious and mindful breathing. Breathing helps your body and mind become grounded, clear, and free.

Types of Breathwork that Help Manage Stress

There are multiple types of breathwork that may help you reduce pandemic-related stress. The key is finding the right type of breathing that meets your specific needs. Many breathing exercises are easy and you can do them at home. Others are best done under the guidance of a skilled instructor.

Some of the breathing techniques that are known to have stress-relieving benefits include:

Belly Breathing

Belly breathing is the practice of inhaling and exhaling by moving your abdomen. This is usually done while lying flat on your back. One hand is placed on your stomach so you can feel the rise and fall of your abdomen. You inhale through the nose and as you exhale, you use your abdominal muscles to empty your lungs. 

Holotropic Breathwork

Holotropic breathwork was developed in the 1970s by psychiatrists Stanislav and Christina Grof. It is often considered a “new age” practice that elicits an altered state of consciousness. With holotropic breathwork, you control your breathing speed and patterns based on your physical, mental, and emotional state. Holotropic breathwork should only be done under the guidance of a certified instructor. This process can be very cathartic and can help you overcome stress and other roadblocks.

Mantra Breathing

Mantra breathing uses a mantra to help you focus on your breathing. A mantra is a word or phrase that you create to help you focus. During breathwork, you repeat the mantra to yourself, which helps you relax and enter a meditative mindset. You may have seen or heard the classic “Ohm” sound some people make when they are meditating. Some mantras are more of a sound, while others are a word or phrase. Ultimately, you will find what works for you as you begin your breathwork and meditation journey.

Mindful Breathing

Mindful breathing is a practice that helps you become aware and focused on your breath. With this type of breathwork, you don’t change how you breathe, but rather you change how you focus on each breath. Usually, the act of focusing on your breathing causes you to slow down and breathe slowly, which helps you relax. The act of mindfully inhaling and exhaling can be calming and is a great addition to meditation. 

Nostril Breathing

Nostril breathing is a practice that is often helpful in unexpected moments of anxiety or agitation. This technique involves closing off one nostril and focusing on breathing through the other. You then switch sides and repeat the process. After a few minutes, you should begin to feel calmer. 

Square Breathing

Square breathing involves focusing on a square as you breathe. As you inhale, imagine one side of a square. As you exhale, imagine another side. Repeat this process until each side of the square is complete. This is an excellent way to help you clear your thoughts as you focus on your breathing. By focusing on creating the square with your breath, you are clearing out thoughts that may creep into your meditation and unravel the calmness you are working toward. 

Pranayama Breathing

Pranayama breathing is a cleansing method that has been used in yoga practices for decades. Experts suggest that pranayama has the power to cleanse more than 70,000 channels in the human body. With pranayama, you inhale through your nose and exhale through your nose. Pranayama can clear out your respiratory system and clean your blood. This causes clean oxygen to travel to your heart and brain.

Wim Hof Method

The Wim Hof method is a vibrant form of deep breathing that can invigorate your nervous system. The goal of the Wim Hof Method is to reduce shallow breathing that causes your body to acidify and oxidize. This technique is best done for a few minutes every day. 

Try Breathwork for Pandemic Stress Relief

The benefits of breathwork are truly numerous. The next time you are feeling stressed out or overwhelmed, remember that your breath may hold the key to calming your body and mind. If you aren’t sure which breathwork technique is right for you, talk to a yoga instructor about your needs and goals.

Here at Nalaverse, we offer a variety of breathwork and meditation classes. No matter what your needs are, we are sure you will find a class or combination that you love. Contact us to find out more about our offerings and instructors, or book a class today to get started! Our online yoga classes are open to everyone, no matter your age, skill level, or goals.

You don’t have to live with the weight of the COVID-19 pandemic on your shoulders. Let us help you relieve that pressure and find the calmness you deserve.