Inside Out Consult
03/23/2024
- JP Nagar 6th Phase Bangalore
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Take a deep breath. Inhale… exhale… Notice anything different? A sense of calm or clarity perhaps? If you’ve ever paused to take a few slow deep breaths during a stressful moment, you know how powerful breathing can be. Breathwork refers to a variety of techniques that involve conscious control of your breathing pattern. These range from ancient practices like pranayama (yogic breathing) to modern methods like box breathing or the Wim Hof method. The beauty of breathwork is that it’s a simple, drug-free tool you carry with you everywhere – your own breath – which can profoundly affect your mental state. In this blog, we will explore how breathwork enhances mental wellness, discuss different techniques you can practice, and highlight the benefits you can expect. We’ll also touch on how Arka’s integrative psychiatry approach in Bangalore uses breathwork alongside other therapies to help patients reduce stress, anxiety, and improve overall emotional balance.
Breathing is something we do automatically, about 20,000 times a day, often without a second thought. Yet, breathing is one of the few bodily processes that is both automatic and under our control. This unique feature means we can use breath as a bridge between the body and mind. When we are stressed or anxious, our breathing becomes rapid and shallow (think of panting or hyperventilation during panic). Conversely, when we’re relaxed or sleeping, our breath is slow and deep. By consciously adopting the breathing patterns of a calm state, we can signal our nervous system to move from a state of stress (fight-or-flight mode) to relaxation (rest-and-digest mode) (The Mental Health Benefits of Deep Breathing – Diversus Health).
Physiologically, deep breathing activates the parasympathetic nervous system, sometimes nicknamed the “rest and digest” system. This leads to a cascade of calming effects: heart rate slows, blood pressure drops, muscle tension eases, and stress hormone levels (like cortisol) decrease (The Mental Health Benefits of Deep Breathing – Diversus Health). Essentially, deep breaths send a message to your brain that “it’s okay, you can relax now” (The Mental Health Benefits of Deep Breathing – Diversus Health). In turn, the brain stops sending panicky signals to the body. The result? You feel more relaxed and safe. Scientific studies validate breathwork’s role in reducing anxiety and stress (The Science Behind Breathwork and Stress Reduction). In fact, research from Stanford Medicine found that just 5 minutes a day of certain breathwork exercises significantly improved mood and reduced anxiety levels, even more effectively than mindfulness meditation ( Brief structured respiration practices enhance mood and reduce physiological arousal – PMC ) ( Brief structured respiration practices enhance mood and reduce physiological arousal – PMC ).
For those of us living in fast-paced environments like Bangalore, stress can become a constant companion. Many young adults and professionals find themselves dealing with anxiety, burnout, or insomnia. Often the reflex is to reach for a quick fix – maybe an anti-anxiety pill or a sleeping tablet – or simply to “push through it”. Breathwork offers a healthy alternative: a way to take control of your own physiology on demand. It’s incredibly empowering to realize that by changing how you breathe, you can change how you feel. And unlike medications, deep breathing techniques have no side effects, cost nothing, and can be done anywhere, anytime.
At Arka’s integrative psychiatry department, we emphasize breathwork as a foundational mind-body practice. Whether someone is dealing with chronic stress, panic attacks, or even recovering from trauma, learning breath techniques can provide immediate relief and also build long-term resilience. It’s one of our favorite mind-body therapies because it synergizes with everything – better breathing supports better sleep, sharper focus for therapy sessions, and even improves physical health (like lowering blood pressure or helping digestion). We’ve seen patients who were initially skeptical (“Can breathing really change how I feel?”) become true believers once they experience the shift – perhaps their hands stop shaking during anxiety, or they avoid an impending panic attack by using breathing exercises taught in our clinic.
There are numerous breathwork techniques from various traditions. Some are stimulating, meant to energize you, while others are calming, meant to ground you. Here, we’ll cover a few popular and accessible techniques for mental wellness, especially those geared toward reducing stress and anxiety. As you read through, remember that different techniques resonate with different people – you can try them out and see which helps you the most. Even practicing one technique regularly can make a big difference in your mental state.
This is a fundamental breathing practice and a great starting point for beginners. Diaphragmatic breathing means breathing deeply into your belly (using your diaphragm muscle), rather than shallow “chest breathing.” It’s the way babies naturally breathe – their bellies rise and fall with each breath. However, adults under stress often take short chest breaths. Belly breathing re-engages the diaphragm and lungs fully.
How to do it: Sit or lie down in a comfortable position. Place one hand on your chest and one on your abdomen. Inhale slowly through your nose and allow your belly to push outward (imagine filling your stomach with air like a balloon) – you should feel the hand on your belly rise, while the hand on your chest stays relatively still (The Mental Health Benefits of Deep Breathing – Diversus Health). Then exhale slowly through your nose or mouth, letting your belly fall. The goal is a slow, steady rhythm. Try inhaling for a count of 4, and exhaling for a count of 6 or 8 (longer exhale helps induce relaxation). Do this for a few minutes. You should start to feel your heart rate calm down and a release of tension.
When to use: Anytime you need to relax quickly – before a stressful meeting, when feeling overwhelmed, or at night to unwind. It’s also great as a daily practice in the morning or before bed to train your body to breathe correctly.
Box breathing is a technique popular with everyone from anxious individuals to Navy SEALs. It’s called “box” because it involves four equal parts (like the sides of a square): inhale, hold, exhale, hold – all for the same duration.
How to do it: Inhale through your nose for 4 counts. Hold your breath for 4 counts (without straining, just a gentle pause). Exhale through your mouth for 4 counts, completely emptying your lungs. Hold your breath with lungs empty for 4 counts. Then repeat this cycle. You can adjust the count to 3 or 5 seconds as comfortable, but keep all four phases equal length.
This creates a very even and balanced breathing pattern. The breath retention parts help increase CO2 slightly, which can actually reduce panic (counterintuitive but it often works for anxiety by preventing hyperventilation). Focusing on the counts also occupies your mind, diverting it from stressful thoughts. After a minute or two of box breathing, people usually report feeling noticeably calmer and more present.
When to use: During acute stress or anxiety spikes – for example, if you’re feeling a panic attack coming on, or you’re extremely nervous (say before public speaking or an interview), box breathing can stabilize you. It’s also a good practice before engaging in meditation or focus work, as it steadies the mind.
Popularized by Dr. Andrew Weil, this technique is excellent for inducing sleep and deep relaxation. It’s essentially a paced breathing with a longer hold and exhale.
How to do it: Breathe in quietly through your nose for a count of 4. Hold your breath for a count of 7. Then exhale forcefully through your mouth (pursing your lips slightly) for a count of 8, making a “whoosh” sound. That counts as one breath. Repeat for 4 cycles when you’re first learning, and gradually you can do up to 8 cycles.
The 4-7-8 pattern acts as a natural tranquilizer for the nervous system. The long 7-count hold allows oxygen to circulate in your body, and the even longer 8-count exhale blows off carbon dioxide and slows your heart rate. Many people find this technique can stop racing thoughts at night and help them drift to sleep. It can also be useful to calm anger or agitation in the moment (you might excuse yourself, go to a quiet corner, and do a few rounds of 4-7-8 to avoid reacting impulsively).
When to use: At bedtime to tackle insomnia or middle-of-the-night anxiety. Also effective during any high anxiety moments when you need to quickly de-escalate your physiological arousal.
From the yogic tradition, alternate nostril breathing is known to balance the left and right hemispheres of the brain and bring a sense of harmony. It can both calm anxiety and gently invigorate a dull mind, essentially bringing you to a centered state.
How to do it: Sit comfortably. Using your right hand, place your index and middle finger on your forehead (between the eyebrows). You’ll use your thumb to close your right nostril and your ring finger to close the left nostril as needed. Start by closing your right nostril with your thumb and inhale slowly through the left nostril. Pause briefly, then close the left nostril with your ring finger and exhale through the right nostril. Next, inhale through the right nostril (with left still closed), then close the right and exhale through the left. That is one full cycle. Essentially, you are alternating which nostril you breathe in and out from. Keep the breath slow and gentle.
This practice can be done for 5 minutes. It often leaves you feeling clear-headed and serene. It’s said in yoga that the left nostril breathing activates the cooling, calming energy (ida nadi) and the right nostril the stimulating, warming energy (pingala nadi). By alternating, you balance both.
When to use: Great for when you’re feeling scattered or indecisive, or emotionally all over the place. It’s also a nice preparatory practice before meditation or creative work, as it centers the mind. Many do it in the morning to start the day with a balanced mood, or in the evening to transition out of work stress into a relaxed evening.
Another yogic technique, Bhramari involves making a humming sound during exhalation. It is wonderful for immediate stress relief and even has a subtle meditative quality due to the sound vibration.
How to do it: Sit in a comfortable position. Inhale deeply through your nose. As you exhale, make a low-pitched humming sound at the back of your throat, like the sound of a buzzing bee. You can gently cover your ears with your index fingers while doing this (to internalize the sound). Feel the vibration in your head and chest. The longer the exhale, the better – aim to hum out as long as comfortable. Then inhale and repeat. Do 5-10 rounds.
The humming vibration has a soothing effect on the mind and can relieve tension. It also engages and tones the vagus nerve (which runs by the throat), enhancing the relaxation response. Many people find this technique quickly dissolves feelings of frustration or anger and replaces them with a kind of inner quiet.
When to use: Whenever you’re frazzled, irritated, or anxious and you have a spot where humming would not disturb others (or you don’t mind if someone hears a little buzz). It’s an excellent pre-sleep exercise too, as it calms the brain chatter. Even headaches or migraines sometimes respond to Bhramari due to its tension-relieving effect.
These are just a selection of techniques. There are many more (like holotropic breathwork, which we’ll cover in a separate blog, or Kapalabhati – a rapid breathing for energy). But even sticking to one or two of the above can significantly improve your mental wellness when practiced regularly.
Incorporating breathwork into your daily routine or as an on-the-spot tool can yield a wide range of benefits for mental (and physical) health. Let’s highlight some of the key benefits backed by both scientific studies and reported by practitioners:
Understanding the benefits of breathwork is one thing; putting it into practice is another. Sometimes, people struggle initially because it feels “weird” or they’re not sure if they’re doing it right. That’s where guidance can help. At Arka Anugraha Hospital’s Integrative Psychiatry department in Bangalore, breathwork is woven into many of our programs and therapy sessions. Here’s how we incorporate and support patients with breathwork:
Our mind-body therapists and yoga instructors teach breathwork techniques one-on-one to patients. We tailor the choice of technique to the individual’s needs and preferences. For example, a patient with panic attacks might be taught elongated exhale breathing and grounding techniques, while someone with low energy and mild depression might benefit from more activating breaths in the morning and calming breaths at night.
We periodically hold guided breathwork classes or workshops, which can be very motivating. Group sessions could be gentle pranayama classes or more intensive sessions like Holotropic Breathwork for deep emotional release (we’ll talk more about holotropic breathwork in the next blog). Many participants find the group energy and facilitator guidance helps them go deeper into the practice than they can on their own.
Breathwork is a great adjunct to psychotherapy. We often begin therapy sessions with a minute of deep breathing to help the patient arrive in a calm, receptive state. For trauma-focused therapy, teaching breathwork is crucial so the patient has a tool to regulate themselves if they feel overwhelmed by emotions. It’s also used alongside treatments like biofeedback and neurofeedback, where patients can visually see how breathing slowly increases their heart rate variability, reinforcing the benefit in real-time.
Our integrative approach means we help you make breathwork a habit. This could mean writing a “breathing break” into your daily schedule, or pairing breath exercises with existing routines (e.g., 5 deep belly breaths every time you wash your hands or before meals). With repetition, what was once an unfamiliar exercise becomes second nature – a healthy reflex. We often remind our patients via follow-ups or even guided audio recordings we provide, to ensure they continue practicing at home.
One of our patients, Rajesh, a 45-year-old senior manager, initially scoffed at breathwork. He had severe job-related anxiety and hypertension. He said, “I have real problems, and you want me to breathe?” – we hear this sometimes! But after some coaxing, he gave it a try. We taught him simple belly breathing and 4-7-8 breathing to use at night. Within two weeks, Rajesh reported something remarkable: “I still have work pressure, but I don’t feel as panicky. I did that 4-7-8 thing before my presentation, and I was surprisingly composed.” Over a few months, his blood pressure also came down enough that his physician reduced his BP medication. Rajesh became one of breathwork’s biggest proponents, even teaching box breathing to his teenage daughter to help her cope with exam stress.
Another example is Latika, a 25-year-old who experienced frequent panic attacks. Medication gave her side effects and she wanted to avoid it. We focused intensely on breathwork and vagal nerve stimulation techniques. By practicing elongated exhales and humming breaths daily, she reconditioned her body’s panic response. A couple of months later, she was virtually panic-free. She told us, “The biggest change is I no longer fear the panic. I know I have the tools to control it, so it doesn’t control me.” This is what we strive for – giving patients tools to reclaim control over their minds and bodies.
Breathwork is for everyone – whether you consider yourself “spiritual” or not, whether you are fighting a serious mental health battle or just looking to optimize your wellbeing. If you’re new to it, start small. Even 5 minutes each day of a breathing exercise can start to rewire patterns of stress in your body. Be patient with yourself; like any skill, it gets easier and more effective with practice. Initially, you might feel odd or even a little lightheaded if you’re not used to slow breathing (if so, just pause and resume gently). But stick with it – the rewards are immense and you’ll likely start noticing subtle shifts within a week or two.
For those in Bangalore or anywhere in India interested in deepening their practice, consider seeking guidance. At Arka (JP Nagar, Bangalore), our holistic mental health programs often include breathwork training, and we’re happy to teach these techniques even as standalone sessions for interested individuals. Sometimes having a professional guide to observe and correct your technique, or to tailor exercises to your specific condition (for instance, if you have asthma, certain modifications might be needed), can make a huge difference.
Moreover, breathwork pairs wonderfully with other integrative treatments. If you’re undergoing something like Ketamine therapy for depression, practicing breathwork can enhance your relaxation and integration of that experience. If you’re trying therapies like TMS (Transcranial Magnetic Stimulation) or neurofeedback with us, breathwork can augment their anxiety-reducing effects. It’s part of the reason we call our approach “integrative” – each piece, from nutrition to breath to advanced therapies, supports the others.
In closing, the simple act of breathing with awareness is like pressing a “reset” button for your mind. Next time you find yourself in the clutches of stress or overwhelmed by emotions, remember that your breath is there to anchor you. It’s always just a few deep breaths away. Over time, you’ll not only use breathwork in crises, but proactively as a daily tonic for mental clarity and peace.
So go ahead – inhale deeply, exhale slowly – and give yourself the gift of breath. Your body and mind will thank you.
Ready to harness the healing power of breathwork for your mental wellness? We’re here to guide you every step of the way.
Book a Free Discovery Call with Arka’s team to learn more about our breathwork sessions, mind-body therapies, and integrative psychiatry services. Take a breath, take the step – a calmer, healthier you is within reach.
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