Through breathwork we can make the body stronger, healthier and more relaxed, and we can also cleanse the mind. Like a kind of medicine for a troubled mind or a blocked emotional system. But there are so many breathing techniques. Where do you start? It helps to understand that there are two families: strong techniques and calm techniques.
Strong, activating techniques
These are the more powerful breaths, like Kapalbhati (skull-shining breath), Bhastrika (breath of fire) or conscious connected breathing. They work on a more gross level: they energise, they unblock, they help release tension and stuck emotions from the system. After a strong practice you often feel awake, open and light.
But be careful: never push your limits. These techniques are not about getting dizzy or high. Do enough to feel opened up, and then stop.
Calm, harmonising techniques
These are the slow, subtle breaths, like Anulom Vilom (alternate nostril breathing), Bhramari (bee breath), Ujjayi or simply a long, slow exhale. They calm the nervous system, harmonise the energy and bring the mind into stillness. They are the doorway to meditation.
Why you need both
Students who have done my courses know: there has to be a balance. Only strong techniques can leave you agitated. Only calm techniques may not release what is stuck. Together they cleanse and then smooth everything out. A good session often goes:
- A few minutes of gentle warm-up and slow breathing.
- A strong technique to activate and release.
- A calm technique to harmonise.
- Some minutes of silence or meditation to integrate.
A first breathwork session for beginners
- 2 minutes of slow belly breathing through the nose.
- 3 rounds of 20 gentle Kapalbhati breaths (short active exhales through the nose, passive inhales), with a few normal breaths between rounds.
- 5 minutes of alternate nostril breathing.
- 3 minutes sitting in silence, simply observing.
If you have heart problems, high blood pressure, epilepsy or you’re pregnant, skip the strong techniques and stay with the calm ones. And always practise sitting or lying down.
Continue your practice
In Breath is Life I teach 15 pranayama and breathwork techniques, both strong and calm, step by step. When you feel ready to share this with others, the Breathwork & Pranayama Instructor Course teaches you how to guide them safely. All my courses are pay what you can, so everyone can learn these practices, whatever their situation.
May we all be blessed with peace, love and wisdom.
Michaël
