How Intentional Breathwork Can Change Your Health
In January of 2024, I found myself standing barefoot in the snow with a determined grin, preparing for an in-depth experience of something I’d been playing with for the last few years: cold exposure (one of the 6 ancestral secrets to health and vitality!). I was at a Wim Hof Method retreat in Colorado, where the focus was on breathwork and extreme cold—two things that, at first, might seem like they’d have nothing to do with each other. But as all of the retreat goers realized by the end of the weekend: breath is the ultimate tool for gaining control over your nervous system. It’s the one thing that can help you instantly tap into more energy, an inner fire to survive freezing temperatures, and guide you into a peaceful, restful sleep.
This might sound like a lot for something we do automatically without thinking, but let me explain why breath is such a game-changer for our health—and how it’s especially powerful when it comes to getting the sleep we all need.
The Breath and Nervous System Connection
We all know our breath is essential for survival (it’s just for oxygenation, right?), but most of us don’t realize just how much influence it has on our everyday lives. At the Wim Hof retreat, we practiced breathing techniques that enabled us to control things we usually can’t—like the fight or flight response or the way our body reacts to stress. Breath is the tool for communicating with our nervous system, allowing us to activate our relaxation response or get a surge of energy when needed.
Why does this matter? Well, everything from how we handle stress to how we recover and sleep hinges on the state of our nervous system. Most of the time, it’s working on autopilot. We breathe quickly when we’re anxious, shallowly when we’re stressed, and deeply when we’re relaxed. But when we become aware of our breath, we gain the power to shift our state intentionally.
For example, the Wim Hof Method showed me that by controlling my breath, I could override the body’s instinctual responses and remain calm in the face of intense cold. But guess what? The same principles apply to sleep. If you’ve ever lain awake at night, unable to shut off your racing thoughts or feeling tense and restless, learning how to control your breath can be your ticket to better rest. When you slow down your breath, you’re telling your body it’s time to relax. Deep, controlled breathing through the nose triggers your parasympathetic nervous system (the “rest and digest” mode), which calms the mind, lowers cortisol levels, and prepares you for deep, peaceful sleep. It’s as simple as taking a few minutes before bed to consciously breathe, letting go of tension and stress with each exhale. My friend and breathing coach (and one of the coaches at the retreat I went to!), Bob Soulliere, recommends taping your lips closed for sleep to ensure you keep breathing nasally.
The Benefits of Conscious Breathing for Overall Health
Breath is an incredible, all-around tool for improving both your physical and mental well-being. Here are a few ways mindful breathing can enhance your life:
Reduces Stress: When we’re stressed, our breath tends to become shallow and quick, which signals to our body that we’re in danger. Conscious breathing, however, can reverse that, reducing stress and lowering cortisol levels, which helps keep us calm and centered. Our breath should be light, slow, and deep.
Boosts Energy: When you’re feeling sluggish or tired, a few rounds of deep breathing can send a burst of oxygen to your brain and body, lifting your energy levels. This is particularly useful in moments when you need an instant pick-me-up without reaching for caffeine or a snack.
Enhances Focus: Conscious breathing helps clear away mental fog and improves clarity. By focusing on your breath, you’re activating the part of your brain responsible for concentration and cognitive function.
Improves Immune Function and Healing: Breathwork can make it easier for your body to fight off illness, heal from injuries, and recover from stress. Wim Hof himself, and some people he trained in his methods of meditation, cold exposure, and breath, have used these tools to gain control over their immune function during an experiment where they intentionally underwent experimental endotoxemia.
“We can do more than we think we can.” -Wim Hof
Dr. Joe Dispenza was told he would never walk again after an accident that injured his back, but he overcame the impossible and completely healed with the power of breath and meditation (I loved his book, “Becoming Supernatural”).Promotes Better Sleep: The more you practice slowing your breath and breathing through your nose, the more you’ll notice a connection between breathing and sleep. By incorporating these simple techniques into your nightly routine, you can transition more easily into a restful, uninterrupted slumber.
Are you a conscious breather? Would you like to learn how to go about using breath as a tool to regulate your nervous system and get all of the benefits listed above? Tell me how you breathe in the comments below.
And stay tuned for part 2 on this subject!
