Breathwork: Why It Matters for Your Health and Wellbeing?

10 Aug Breathwork: Why It Matters for Your Health and Wellbeing?

Breathing is something we do automatically, so most people never stop just to think about how they breathe. However, your breathing pattern has a significant impact on your physical and mental health. Learning about breathwork can show how correct breathing techniques can improve oxygen delivery, reduce stress, relieve muscle tension, and support recovery from injury.

Nasal Breathing and the Nasal Cavity

Breathing through the nose is much healthier than breathing through the mouth because the nose acts as a natural filter by removing dust and other particles before the air reaches the lungs. It also warms and moistens the air, making it easier for the lungs to process.

Another important benefit of nasal breathing is the production of nasal nitric oxide. This combines with the oxygen we breathe in and helps widen the blood vessels, allowing oxygen-rich blood to circulate more effectively throughout the body. Improved circulation can support energy levels, concentration, recovery, and overall health.

The Physiological Process Behind Breathwork

Breathwork is closely linked to how oxygen is transported around the body. Once air reaches the lungs, oxygen moves into the alveoli, tiny air sacs where gas exchange takes place. Haemoglobin in the blood collects oxygen and transports it to the muscles and organs.

An important concept to look at was the Bohr effect. When muscles are working, they produce carbon dioxide. Higher levels of carbon dioxide tell haemoglobin to release oxygen where it is needed most. This means carbon dioxide is not just a waste gas, it actually plays an important role in helping oxygen reach active muscles.

How Diaphragm Works

The diaphragm is the main muscle responsible for breathing. During a normal breath it contracts and moves downward, allowing the lungs to expand and fill with air. Healthy breathwork should come mainly from the diaphragm instead of the upper chest.

However, many people unknowingly develop a shallow chest breathing pattern. This is often influenced by:

• Poor posture
• Stress
• Prolonged sitting
• Habitual mouth breathing

When your diaphragm is not working properly, your neck and shoulder muscles begin to compensate. These muscles are not designed for constant breathwork and can become tight, sore, and fatigued.

The Role of the Phrenic Nerve

The phrenic nerve controls the movement of the diaphragm. For breathwork to be efficient, this nerve must allow the diaphragm to move freely through its full range of motion. If your diaphragm is restricted, breathing becomes less effective, oxygen delivery is reduced, and the accessory muscles have to work harder.

Fascial Connections of the Diaphragm

The diaphragm is connected through fascia to several important muscles, including the psoas, quadratus lumborum, and the pelvic floor. Because of these connections, poor breathwork can influence posture, spinal stability, and movement throughout the body.

Effective diaphragmatic breathing also creates pressure within the abdomen, which helps stabilise the spine during movement. This shows that breathing is important not only for the lungs but also for the body’s overall movement and function.

Dysfunctional Breathing and Trigger Points

Poor breathing habits can contribute to trigger points developing in muscles such as the sternocleidomastoid, scalenes, upper trapezius, and pectorals. These muscles become overworked when they constantly assist breathwork.

Reduced oxygen delivery can also contribute to muscle tightness. When your muscles remain contracted for long periods, blood flow decreases, reducing oxygen and ATP (adenosine triphosphate) production. This creates an energy shortage within the muscle, making it difficult to relax and increasing the likelihood of trigger points developing.

Breathing and the Nervous System

Breathing has a direct effect on your nervous system. Fast, shallow breathing activates the sympathetic nervous system, also known as the “fight or flight” response. This can increase muscle tension, stress hormones, pain sensitivity, and anxiety.

In contrast, slow, controlled breathing activates the parasympathetic nervous system through the vagus nerve. This encourages relaxation, lowers heart rate, improves emotional regulation, and supports recovery. Simply slowing your breathing can help calm both the body and the mind.

Light, Slow and Low Breathing

Light breathwork means avoiding unnecessary over-breathing. Slow breathing helps regulate the nervous system and improves oxygen delivery. Low breathing encourages the diaphragm to do most of the work rather than relying on the chest and shoulder muscles.

Breathing through the nose while following these principles may improve posture, reduce stress, decrease muscle tension, and increase oxygen uptake.

Breathing Techniques You Can Try

There are several breathing techniques that can be used for different situations.

1. Coherent (Resonance) Breathing – Breathe at approximately five to six breaths per minute by inhaling for five seconds and exhaling for five seconds. This may improve heart rate variability, regulate the nervous system, and promote better sleep and emotional balance.
2. Physiological Sigh – Take two quick breaths in through the nose followed by one long breath out through the mouth. This is one of the fastest ways to reduce feelings of stress, anxiety, and muscle tension.
3. Box Breathing Inhale, hold, exhale, and hold again using four-second intervals. This technique can improve focus, increase carbon dioxide tolerance, and promote relaxation.
4. The 4-7-8 Breathing – Breathe in for four seconds, hold for seven seconds, and breathe out for eight seconds. The extended exhalation activates the vagus nerve and is particularly useful before sleep or whenever relaxation is needed.

Who Should Take Care with Breathwork?

Although breathwork offers many benefits, it is not appropriate for everyone. People with uncontrolled hypertension, coronary artery disease, asthma, COPD, severe respiratory infections, epilepsy, seizure disorders, certain psychological conditions, or pregnancy should seek professional advice before performing advanced breathing exercises.

Improve Your Breathwork with Western Myotherapy

Breathing influences posture, muscle function, circulation, pain, recovery, emotional wellbeing, and nervous system regulation. By focusing on breathing through the nose, using the diaphragm effectively, and practicing techniques such as coherent breathing or the physiological sigh, people can improve both their physical and mental health. Breathwork is a simple skill that can make a significant difference to everyday wellbeing when practiced regularly.

At Western Myotherapy, we assess how your breathing, posture, and muscle movement work together to identify factors that may be contributing to pain, tension, or restricted movement. Treatment may include myofascial release, trigger point therapy, and other hands-on myotherapy techniques along with movement advice, and simple breathing strategies to help reduce pain, improve function, and support your long-term wellbeing. Book an appointment today so you can start feeling and recover more effectively.