Voices Anand Neelakantan S Vaidhyasubramaniam Ravi Shankar Anu Aggarwal Debashis Chatterjee Mata Amritanandamayi THE new sunday express MAGAZINE Buffet People Wellness Books Food Art & Culture Entertainment april 27 2025 SUNDAY PAGES 12 Every Breath You Take Breathwork goes beyond the automatic habit of breathing by training the mind and body to consciously move towards holistic wellbeing B By Konkana Ray reath is life. Breathwork is the lifeline. By deliberately controlling inhalation and exhalation, and their duration and frequency breath becomes more than just the , automatic rise and fall of oxygen chemistry It is a conscious act. We already know . that yoga and meditation, too, focus on the movement of breath itself, and how the body reacts. There is a plethora of breathwork techniques gaining ground as breathing right becomes a priority amid polluted skies, choking air and climate warming: Holotropic Breathwork, Lion’s Breath, Resonant Breathing method, et al. These techniques help you to unbottle anxiety and stress, boost your concentration and allow pent-up emotions to be released healthily More oxygen. Better circulation. Letting the pain go. Breathwork is the . route to wellbeing; a holistic method that uses the air we breathe to elevate our physical and mental states to their maximum harmonious potential. Dr Virinchi Sharma, psychiatrist and Director of Manasa Hospitals Hyderabad, explains, “Controlled breathwork activates the vagus nerve. It is like switching on the air conditioner in a heated room.” A 2022 study by Stanford University—Psychophysiological Effects of Controlled Respiration and Mindfulness—found that just five minutes of daily breathwork significantly improves mood and reduces anxiety . The study also highlighted its effectiveness as a tool for emotional resilience and mental clarity Like every other . field, technology is also stepping into the breathwork space. AI-driven yoga and breathwork coaches are leveraging movement-tracking technology to provide real-time feedback. A recent study by Aston University suggests that a computer-generated virtual reality breathing coach could be as effective as sessions with a human trainer. Despite its simplicity adopting , breathwork can be a struggle. Many practitioners claim that quieting the mind and staying consistent are the hardest parts. Yet, the rewards—improved focus, reduced stress, and inner peace—make the effort worthwhile. It’s about embracing the journey one breath at a time. JUST DO IT Nishino Breathing Method This technique focuses on energy flow rather than breath control. Developed and taught by Japanese ki-expert Kozo Nishino, it is used for raising the levels of ki-energy (life force or vitality) of an individual. It integrates soft, rhythmic breathing with natural body movements, allowing ki to circulate effortlessly The . benefits of this method go beyond relaxation. It enhances physical energy, improves mental clarity, and fosters emotional balance. Rather than pushing the body into exertion, it helps practitioners tap into their existing energy reserves. Transformation and spirituality coach Aakash Narwal explains, “It teaches us to receive energy rather than force it.” What makes this technique unique is its focus on flow rather than effort. It doesn’t just improve oxygenation—it amplifies internal energy, creating a gentle, wave-like sensation within the body It offers a sustainable, intuitive . approach to breathwork. As Narwal puts it, “When we breathe with ease, we live with ease.” Resonant Breathing Also known as coherent breathing, it is a slow, rhythmic breathing technique where individuals inhale and exhale at a steady pace, typically around five to six breaths per minute. It primarily helps relax and reduce stress, calming the body’s fight-or-flight response. This controlled pattern optimises heart rate and has a regulating effect on the autonomic nervous system. Resonant breathing focuses on creating a harmonious rhythm between the heart, lungs, and nervous system. “It helps in achieving a balanced heart rate variability, which is beneficial for emotional stability and resilience,” explains Dr Jyotika Arora, Consulting Psychologist. Research suggests that this method can significantly reduce symptoms of anxiety, depression, and even PTSD by promoting parasympathetic dominance—the state of relaxation and recovery . What makes resonant breathing unique is its ability to synchronise physiological processes, making it a powerful tool in therapy and mental health interventions. It is increasingly incorporated into mindfulness practices, stress management programs, and even athletic training to enhance endurance and recovery . Box Breathing It is a controlled breathing technique that involves inhaling, holding the breath, exhaling, and pausing—all for equal counts, typically four seconds each. It is also known as four-square breathing or sama vritti pranayama. Used by US Navy SEALs, athletes, and individuals seeking stress relief, it is a structured yet simple way to enhance mental clarity, regulate emotions, and restore balance in the nervous system. One of its biggest benefits is its ability to activate the parasympathetic nervous system, shifting the body from a stress response to a relaxed state. “Box breathing is highly effective in managing anxiety and enhancing focus,” explains Dr Jyotika Arora, Consulting Psychologist. “It promotes stress reduction through neuromuscular relaxation,” adds Physiotherapist and Medical Exercise Specialist Sonia Rai. Studies have shown that slow, rhythmic breathing like this can lower cortisol levels, reduce heart rate, and improve cognitive performance. What makes box breathing unique is its deliberate breath retention, which allows for better oxygen exchange, increased lung capacity, and heightened concentration. It’s a practical tool for individuals with high-pressure lifestyles. While widely used for stress management, it can also be beneficial for athletes looking to optimise performance and recovery . Wim Hof Method The method is designed to enhance oxygen intake, improve resilience, and stimulate the nervous system. Developed by extreme Dutch athlete Wim Hof, it combines deep, rhythmic inhalations followed by brief breath retentions, creating an oxygen-rich state that influences both mind and body The practice typically involves 30 . deep breaths, followed by an extended breath hold, and is often paired with “Regular practice helps in cleansing and healing the organs of our body. It takes you deep within yourself.” Farzaan Merchant, Founder and Chief Instructor at Jukaado Academy of Martial Arts, practices the Kokyu Ho technique, which is a deep diaphragmatic breathing technique rooted in the Japanese martial art Aikido, designed to cultivate internal energy (ki) and enhance physical and mental resilience cold therapy such as ice baths or cold showers to further strengthen the body’s stress response and resilience. “A shut-down nervous system requires some stimulation, so it calls for activating breathing techniques such as Wim Hof instead of those that slow you down,” explains psychotherapist Snehal Saraf. This makes it particularly useful for those experiencing fatigue, mental fog, or a lack of “It helps to boost confidence, improve voice motivation. Studies have shown that it clarity, and relieve tension in the jaw and throat. can help regulate stress responses, boost immune function, and even It is therapeutic as it helps release pent-up increase cold tolerance. It is popular among athletes, biohackers, and stress, anxiety, and emotional tension.” individuals seeking greater endurance According to yoga teacher Shubhangi Daga, Lion’s breath is a and resilience. However, it should be unique and dynamic yogic breathing technique that stands apart from practised with caution, particularly by most traditional breathwork practices. It is forceful and expressive, those with cardiovascular conditions or actively engaging the facial muscles respiratory issues. Cyclic Sighing It is a controlled breathing technique that emphasises prolonged exhalations to promote relaxation and emotional regulation. Unlike rapid or forceful breathwork, this method involves taking a deep inhale through the nose, followed by a second, smaller inhale to fully expand the lungs, and then a slow, extended exhale through the mouth. This activates the parasympathetic nervous system, signalling the body to relax. A 2023 study from Stanford University found that cyclic sighing, practised for just five minutes daily , improved mood and reduced anxiety more effectively than other prevalent breathwork techniques. Extended Turn to page 2