When feeling stressed, anxious or excited, what’s the first thing people advise us to do? Take a deep breath.
Taking a deep breath is a universal tool for calming down, but we tend to only inhale in moments of need. This is a quick fix, but mental health and wellbeing practitioners are now saying we should practice breathwork regularly to reap all the benefits the technique has to offer.
Breathwork is an ancient therapy technique that is finally going mainstream. According to a recent 2023 study, the practice draws from “various traditions such as yoga (alternate nostril breathing) and Tibetan Buddhism (vase breathing) along with psychedelic communities (conscious connected breathing) and scientific/medical researchers and practitioners (coherent/resonant frequency breathing).” Western society slowly hopped on the breathwork bandwagon, which is evidenced by the 1.1 billion #breathwork views on TikTok - yet breathwork veterans argue that it's much more than simply a Gen Z-approved trend.
What is breathwork?
Breathwork is a term used for conscious breathing techniques to alter your mental, emotional and physical state. Ongoing research by top universities, such as Stanford and Cambridge has revealed that functional breathing is incredibly effective and can:
- Promote better sleep
- Alleviate depression, anxiety and stress
- Increase energy
- Calm the nervous system
- Increase focus, performance and productivity
- Increase heart rate variability
- Help with emotional release and dealing with trauma
With the backing of science, the practice is gaining traction in the health sphere, with increasing numbers of wellness buffs incorporating it into their daily routines. A modest five to ten minutes of breathwork a day is shown to relieve anxiety, and stress, regulate the nervous system and enhance athletic performance, according to the Cleveland Clinic.
A study from Stanford Medicine posited that a sense of serenity can be achieved with a simple breathing technique coined a 'physiological sigh'. The research from David Spiegel, neurobiologist Andrew Huberman and Melis Yilmaz Balban promotes the act of taking one deep inhale, immediately followed by another sharp inhale, and a long, slow, sighing exhale, which when practised for five minutes can lower anxiety and improve mood.
Crucially, breathwork is widely accessible. Those who suffer from mental health conditions such as anxiety, depression or PTSD are all too familiar with the desperately long waiting times for therapy on the NHS. Investing in private sessions is an expensive alternative which many can’t make work financially.
Breathing exercises can be taught in-person or virtually. Sessions can be offered at scale in group settings and require limited resources, hence a lower fee. There are also multiple podcasts and YouTube videos which can be accessed completely free of charge.
Harnessing the power of your breath can aid self-soothing and self-improvement, yet humans are notoriously poor breathers. As life coach Tony Robbins notes in a foreword for Dan Brules text Just Breathe: Mastering Breathwork, “70 per cent of toxins are removed through our lungs. Yet studies show we’re using less and less of our lung capacity. Think about it. When we’re stressed out, what do we do? Breathe deep or shallow? It’s surprising how much we hold our breath…what a waste of a natural resource!”
If you’re looking for a sign to begin your breathwork journey, this is it. There are ample books about breathwork and its benefits available to pursue. Break the cycle of anxiety, tune into your breathing patterns and allow a sense of calm to take hold.
Shop now
Breath: The New Science of a Lost Art by James Nestor
James Nestor’s international bestseller is a deep dive into the world of breathwork. Nestor explores why modern humans are such poor breathers and explains how to get back on track. The author draws upon thousands of years of ancient wisdom and cutting-edge studies to prove that breathwork is full of revelations, turning what we thought we knew about our most basic biological function on its head. Diary of a CEO’s Steven Bartlett and the 'Iceman' himself Wim Hof both endorsed the text, which has been published in 35 languages and has sold more than two million copies worldwide.
Buy now £8.32, Amazon
Breathwork: How to Use Your Breath to Change Your Life by Andrew Smart
For those in search of mental and physical clarity, Andrew Smart's book Breathwork is an all-levels guide to breathwork techniques. The text explores foundational breathing techniques from a range of traditions including Zen breathing, Somatic breathing, and Holotropic breathing, in addition to teaching simple breathing exercises to practice in the comfort of your own home. A top pick for beginners.
Buy now £8.82, Amazon
Breathe In, Breathe Out by Stuart Sandeman
Pick up this Sunday Times best-selling for your introduction to all things breathwork. Author Stuart Sandeman discovered breathwork following a personal tragedy and has since helped thousands of readers transform their lives via their breath. In Breathe In, Breathe Out, Sandeman delineates how breath control can change the way you think and feel. The text will help you with a plethora of issues such as poor sleep, anxiety and stress.
Buy now £11.55, Amazon
The Little Book of Breathwork by Jo Peters
A pocket-sized pick for taking on your morning commute, Jo Peters’ petite text is a beginner's guide to the ancient practice of breathwork. Peters aims to help readers boost their overall health and well-being, while bringing instant calm and clarity into the everyday. Combining meditation, yoga and mindfulness techniques, the text is saturated with simple exercises to help you get going.
Buy now £6.35, Amazon
A Practical Guide to Breathwork: A Remedy for the Modern Human Condition by Jesse Coomer
Jesse Coomer offers a no-nonsense approach to breathwork in this comprehensive guide. The breathwork expert advises how to apply breathwork to your everyday life and improve your well-being via consciously controlled breathing. Points of learning include breathing techniques for calming down, breathing techniques for increasing energy and breathing techniques for improving focus during stressful situations.
Buy now £20.16, Amazon
Exhale: How to Use Breathwork to Find Calm, Supercharge Your Health and Perform at Your Best by Richie Bostock
Exhale will help you master your physical, mental and emotional state as and when you please. Whether you're seeking to reduce stress, improve creativity, tackle back pain or treat chronic ailments, conscious breathing as taught by Bostock can help in a variety of ways. The book features over 40 exercises spanning techniques inspired by traditional Sufi meditation and practices implemented by the Navy SEALS. Find a solution to everyday concerns and woes with as little as 10 minutes of practice a day.
Buy now £11.95, Amazon
The Language of Breath: Discover Better Emotional and Physical Health through Breathing and Self-Awareness by Jesse Coomer
Another offering by the hand of Jesse Coomer, The Language of Breath will appeal to fans of James Nestor and Wim Hof. Drawing upon his expertise, Coomer curates a step-by-step approach to using breath as a tool for self-discovery and transformation. Regulate your sleep cycles and build barriers against stress with this handy text in tow.
Buy now £13.35, Amazon
The Oxygen Advantage by Patrick McKeown
The relationship between breathwork and fitness is the crux of Patrick McKeown’s text The Oxygen Advantage. The author posits that developing body strength while ignoring breathing strength is counterproductive. Discover techniques created to bolster high-altitude training and empower athletic performance. The book also helps asthma sufferers to achieve greater fitness levels safely.
Buy now £6.99, Amazon
Breathwork: Use The Power Of Breath To Energise Your Body And Focus Your Mind by Nathalia Westmacott-Brown
A little self-care book that packs a punch. Nathalia Westmacott-Brown’s breathwork guide is ideal for new starters wanting to uncover the benefits of breathwork. Tackle 50 step-by-step techniques to practice supported by detailed information and didactic illustrations. Carry this bite-sized breathwork bible and try it out on the tube, during your lunch break or before bed.
Buy now £7.99, Amazon
The Breathing Cure: Exercises to Develop New Breathing Habits for a Healthier, Happier and Longer Life by Patrick McKeown
In another of his works, Patrick McKeown delves into the relationship between breathwork and health. Conditions such as digestion and disease are touched upon, in addition to asthma, sexual function, insomnia, migraines, epilepsy and more. Sit back, curl up and learn all about breathing techniques tried and tested by Olympic athletes and elite military forces in this detailed guide to the power of breath.
Buy now £14.35, Amazon
Verdict
James Nestor’s international bestseller Breath: The New Science of a Lost Art is the first port of call for breathwork enthusiasts of all levels. Nestor’s revealing account, which gained him a spot on the shortlist for the Royal Society Prize 2021, is a profound insight into how we breathe and turns what we thought we knew about our bodies completely on its head.
