Have you ever purposely changed how you breathe? If so, you were practicing “breathwork.” Breathwork is a growing trend in the wellness field that describes various formal and informal practices of changing your breath to shift your physiology and psychology. Breathwork is an ancient practice, used by countless tribes, cultures, and religions, and traditionally has been used as a pathway for spiritual awakening, healing, or communion.
Breathwork practices are being modernized as a therapeutic intervention. Research demonstrates breathwork improves mental, physical, and emotional health. Studies have revealed that regular breathwork practice helps boost the immune system, regulates the sleep cycle, reduces cortisol (a stress hormone) levels, and releases trauma.
In our bodywork practice, we educate and coach our clients to find and guide their breath as a tool to self-regulate—especially when facing and releasing pain or tension. When mindful touch is combined with breathwork, the benefits increase exponentially.
In one study, college students were asked to combine self-compassionate touch with breathing for only 20 seconds each day.¹ In only one month, they experienced higher levels of self-compassion, less stress, and better mental health.
Take this practice on the road and liberally sprinkle it throughout your day. And possibly offer it to your clients or friends who might benefit from the nourishing synergy of compassionate touch and breathwork.
Self-Care Exercise
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Sit, stand, or lie down and make yourself comfortable in your preferred position.
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Place your open palm over your heart, finding a connection between your palm and chest.
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Feel the contact of your hand with the surface of your body. Can you also sense the connection of your palm’s touch from inside your body? Tune in to your heartbeat, notice your body soften under your contact, and gently begin to smile into your heart. You may even begin to imagine your heart smiling back at you.
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With your hand on your heart, breathe three large, generous breaths. If comfortable, breathe in through your nose to generate the healing molecule of nitric oxide. Connect your awareness of your hand on your heart with your breathing.
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Notice how you feel now compared to just a few moments ago. Do you feel a shift? Many people report feeling more present, calm, and at ease.
Note
1. Eli S. Susman et al., “Daily Micropractice Can Augment Single-Session Interventions: A Randomized Controlled Trial of Self-Compassionate Touch and Examining Their Associations with Habit Formation in US College Students,” Behaviour Research and Therapy 175 (April 2024): 104498, https://doi.org/10.1016/j.brat.2024.104498.
Resources
Solis-Moreira, J. CNN. “Doing This for 20 Seconds a Day Can Relieve Stress and Anxiety.” September 24, 2024. https://cnn.com/2024/09/24/health/self-compassion-touch-meditation-wellness/index.html.
University Hospitals. “Breathe Your Way to Better Health & Less Stress.” February 6, 2024. https://uhhospitals.org/blog/articles/2024/02/breathe-your-way-to-better-health-and-less-stress.
