The Science Behind Breathwork is Rooted in Research and Strong Evidence
Wellness isn’t complicated and doesn’t require an over-bearing investment. There are simple practices and means to hack the high-performance-flow-state (low stress, high impact) and feel more deeply connected to others and our best self. Successful entrepreneurs and business leaders, and even every-day people, are increasingly turning to a powerful yet profound practice: breathwork or breath training. Backed by science, breathwork has proven essential for improving workplace wellness, enhancing team and individual performance, and reducing stress. Breath training is for everyone, and lifestyle and longevity medicine thought leaders are ramping up their advocacy for the absolute number wellness practice next to sleep, movement, and nutrition. Your breath is your ultimate power.
Breaking down the Science Behind Breathwork
Biomechanics, Biochemistry, and BioPsychology
Biomechanics of Breathing
At its most fundamental level, breathwork focuses on the mechanics of respiration. Proper breathing involves engaging the diaphragm, promoting efficient oxygen uptake, and reducing unnecessary muscular tension.
Dr. Belisa Vranich, clinical psychologist and author of “Breathe,” emphasizes that proper diaphragmatic breathing. This improves posture, increases oxygenation of the body and brain, and reduces stress by lowering cortisol levels. Efficient breathing mechanics directly impact cognitive function, focus, and endurance, making it invaluable in a high-paced professional environment.
Biochemistry: Oxygen, Carbon Dioxide, and Performance
A crucial yet often misunderstood element of breathwork involves biochemical processes. More specifically, the balance between oxygen and carbon dioxide (CO₂). Patrick McKeown, author of “The Oxygen Advantage,” highlights the importance of nasal breathing and CO₂ tolerance for improved oxygen delivery, energy levels, and mental clarity. There are many myths surrounding CO₂ and it is demonized while it is actually the reason we can actually deliver oxygen throughout the body at all. Contrary to common belief, breathing less (rather than more) can significantly enhance physical and mental performance by improving the body’s ability to utilize oxygen more effectively.
Psychophysiology: Connecting Mind and Body
Breathing techniques directly impact the nervous system, notably through the vagus nerve, which regulates the parasympathetic (rest-and-digest) response. Studies from leading neuroscientists, including Dr. Andrew Huberman of Stanford University, demonstrate how controlled breathing reduces stress, anxiety, and improves emotional resilience. By consciously managing breathing patterns, individuals can effectively regulate their mental states, shifting from anxiety and overwhelm to calm, focus, connection and high-performance.
Benefits of Breathwork and Breath Training
Reduces Stress
Harvard Medical School research shows controlled breathing significantly lowers stress, helping professionals maintain clarity and composure during high-pressure situations.
Enhances Emotional Intelligence
Breathwork practices improve emotional regulation, crucial for effective leadership, team management, and resolving workplace conflicts, as highlighted by psychologist Dr. Daniel Goleman.
Boosts Energy and Productivity
Regular breathwork increases energy and cognitive function, improving mental sharpness and creativity throughout the workday.
Quick Daily Breathwork Techniques
- Box Breathing: Inhale for four counts, hold for four, exhale for four, hold again for four. Repeat to quickly calm your nervous system and improve your precision and execution.
- Nasal Breathing: Practice breathing through your nose throughout the day to optimize oxygen intake.
- Diaphragmatic Breathing: Dedicate five minutes daily to breathing deeply into your abdomen, strengthening your core, reducing strain and pain while also improving posture.
- Double Breathing: Dedicate 60 seconds daily to breathing deeply into your abdomen, via the nose and double the length of exhale like 3 in and 6 out or 4:8. As David Reveles says, “Extend the exhale to induce relaxation on demand.”
Integrating Breathwork in Your Organization
Major companies like Google and Goldman Sachs as well as professional sports teams and global leaders incorporate breathwork into their wellness strategies, improving employee satisfaction and performance. Investing in breathwork education can significantly enhance your organization’s culture, productivity, and overall health. The science behind breathwork is well-established and holds high efficacy. Thus making it one of the most critical pieces to future advancements in technology, human connection, and global wellbeing.
Start harnessing the power of breathwork today to enhance your workplace wellness, professional success, and our collective wellbeing. Request the free guide and a consultation from Origins Unity today!