Homework this week
Recommended sequence
- Watch video "Types of Breathwork"
- Print out the summary for this week
- Watch videos on various breathing techniques according to category
This week we’ll look at the four main categories of breathwork and how to choose the right practice at the right time. You’ll learn how calming, energizing, balancing, and restorative techniques each influence your nervous system differently — and how to match your practice to what you actually need, whether that’s an immediate shift in state or a longer-term goal like building endurance or stress resilience.
(Calming) Three part breathing or Full Yogic Breath is a breathing technique where you intentionally fill the lungs fully in three parts (lower, middle, upper) and release in reverse. Start slowly and build to a full breath. The goal is not to breathe in as much air as possible, but to release tension around the breath and let it move inside of you.
(Calming) 4-7-8 Breathing is a technique taught by Dr. Andrew Weil as a way to help with anxiety. It has been shown to calm the nervous system. Here, you hold the breath briefly, 7 seconds, and exhale through the mouth making a “Swishing” sound. This further controls the exhale activating the parasympathetic nervous system.
(Balancing) Box Breathing is a well-researched form of breathing where the inhale, hold, exhale, and hold are all the same amount of time. This is a regulating breath practice.
(Balancing) Triangle breathing is another equal ratio breathing technique like box breathing, but may feel more accessible for those of you that struggle to hold your breath after an exhale.
(Balancing) Nadi Shodana or alternate nostril breathing is a common practice done in yoga because it is so effective in balancing the nervous system. Here, you control the inhale and exhale through one nostril at a time.
(Energizing) Kapalabhati is an energizing breathing technique because of its quick, short and forceful exhalations as well as the rapid successive breaths which stimulate the nervous system. It’s good for improving clarity and energy levels when done from a grounded state. **Do not practice if you are pregnant, have heart conditions or any other condition where contraction of the abdomen or stimulating the nervous system would be contraindicated.