Breathwork is an Important Part of Mental Health
Breathwork exercises interrupt stress cycles by promoting a relaxation response in the body. It is easily accessible, requires little education, no specialized skills, and can be done by anyone without equipment or cost. Studies have found a decrease in anxiety, depression, and stress levels in individuals who participate in breathwork practices. Data also supports the claim that those who utilize breathing exercises have improved sleep.
Different Types of Breathwork Strategies
Alternate Nostril Breathing In this breathing exercise, you plug your right nostril while taking a breath in and out of the left nostril. Then, you plug your left nostril and inhale and exhale out of your right nostril. This cycle repeats for about two minutes, or until you feel ready to end your practice. This type of deep breathing exercise can help reduce stress and give you a boost of energy.
Box Breathing In this practice, you count 2 seconds for each inhale and exhale. You may find it helpful to visualize a box or square in your mind or in the environment around you. Start by breathing in for 2 seconds, then exhaling for 2 seconds, then inhale for 2 seconds, and exhale for another 2 seconds. Repeat this cycle for about 5 minutes, or until youfeel ready to end your practice. This type of breathing helps reduce stress, as it activates your parasympathetic nervous system. It is also a helpful tool for regulating your breath.
Bumblebee Breathing . Bumblebee Breathing is a powerful practice in which you place your fingers in specific locations around your face and ears. While your hands are in place, you will take deep breaths in, and hum while you exhale. By participating in this type of breathing, you allow yourself a moment of peace.
Rectangle Breathing . Rectangle Breathing is similar to box breathing in that you inhale for 2 seconds; however, in rectangle breathing, you exhale for 4 seconds. Again, visualizing a rectangle may be helpful for you while you participate in this practice. This deep breathing exercise activates your parasympathetic nervous system to help reduce stress.
Incorporate breathwork in your life
Breathwork can be very effective for calming your body down during times of acute psychological distress (i.e. stress, feelings of anxiousness or nervousness). Breathwork can be utilized during other times of the day to relax yourself and become present in the moment. You might practice breathwork when you wake up, while you eat breakfast, on your commute to school or work, or before bed.
Tips for integrating into the classroom
Moments of tension or stress– if a student is challenged by their emotions, guide them through an easy-to-follow exercise to help them calm themselves down.
Brain Break– Carve out time before or after transitioning between academic activities for your students to have “brain breaks''. Guide them through a breathing exercise or play one of Neolth’s practices.
While watching a calming video– if you’re worried about your students getting bored while doing breathwork, use a video in conjunction as a part of a brain break!
Remember the importance of helping your students– 87% of students are more likely to use a resource recommended by the school. For more information, read this Neolth post.
Sign up for your student or educator Neolth account today!
References
Shaw-Metz, J. L. (2023). Coming up for air: Breathwork practice for stress management in the healthcare setting. Journal of Interprofessional Education & Practice, 30, 100594. https://doi.org/10.1016/j.xjep.2022.100594
Lalande, L., Bambling, M., King, R., & Lowe, R. (2011). Breathwork: An Additional Treatment Option for Depression and Anxiety? Journal of Contemporary Psychotherapy, 42(2), 113–119. https://doi.org/10.1007/s10879-011-9180-6
