Breathwork refers to specific breathing techniques and exercises. It is any type of breathing in which you intentionally change your breath or breathing pattern. Breathwork has decreased stress and positively affects anxiety, depression, chronic pain, grief, and PTSD. There are six main types which we will discuss, as well as some specific breathing exercises that are associated with each type, and most importantly how breathwork can help IBD and the gut.
Let’s start with the different types of breathwork.
- Shamanic Breathwork- This type of breathwork is conducted by a shaman, and can be practiced in a group or individual setting. Guiding you through a process of controlled and conscious breathing you can access the subconscious or feelings that are otherwise suppressed. Its main aim is to reconnect you with the flow of life, increasing creative energy and bringing you closer to yourself.
- Vivation- This breathwork was invented by Jim Leonard in 1979, and takes its name from Latin roots. Roughly translated it means ‘the process of fully embracing the total human experience of life.’ Vivation is defined as a physical feelings-based process and consists of 5 main elements. First is ‘circular breathing’ this refers to breathing that is connected, meaning there is no pause between the inhale and exhale. It occurs in three distinct segments; Slow and Full, Fast and Full, and Fast and Shallow. Next is ‘complete relaxation’. Third, is awareness, in detail, of the strongest emotion being felt. This emotion is not analyzed but simply noticed. Fourth, is ‘integration into ecstasy’. This focuses on being open to the positive feelings that are already present. Fifth is, ‘do whatever you do, willingness is enough.’ This refers to being open and willing, being honest about your experience, and integrating willingness to see the positive emotions.
- Holotropic breathwork- This type of breathwork was created by a husband-wife duo, Dr. Stan and Christina Grof, in the 1970s as a therapeutic breathing exercise to help with emotional coping and focuses on physiological, spiritual, and physical wellbeing. These breathwork sessions are often done in a group setting with music playing. The certified practitioner leading the session will have you lie down and guide you to breathe quickly in a certain manner to bring an altered state of consciousness. After the session, the instructor will often have you draw or discuss your personal experience with the group.
- Rebirthing- Also known as Conscious Energy Breathing (CEB) was created in the 1960s by Leonard Orr. This type of breathwork focuses on the effect of unprocessed or repressed emotions. The goal being self-healing and unblocking emotions and energies. You will be guided by a certified instructor and practice ‘circular breathing’. This refers to continuous breathing with no spaces in between. You may notice a physical or emotional response during these sessions that allow you to surface emotions or trauma and release it.
- Transformational Breath- This breathwork was designed by Dr. Judith Kravitz after experiencing Rebirthing for herself in the late seventies. This practice expands on the principles of Holotropic Breathwork and Rebirthing. It aims to incorporate the best techniques from other types of breathwork and includes ‘circular breathing’. During your session, your instructor will use sound vibration, gentle movement, and affirmations in addition to breathing techniques.
- Clarity Breathwork- This breathwork is very similar to rebirthing, but you will be interviewed beforehand by the practitioner to set your intentions for your session as well as go over childhood and family patterns. You will practice ‘circular breathing’ and it aims to help process unresolved emotions and traumas. After the session, you will be invited to share and you may even be given assignments to work on in between sessions.
So how can this help your IBD? In a randomized study presented at the American College of Gastroenterology Annual Scientific Meeting, it was shown that participants with IBD who practiced breathwork and meditation had increased quality of life as well as improved inflammatory markers. After six weeks, the group showed greatly improved symptoms compared to their placebo group counterparts. After 6 months, markers for anxiety, depression, and improved fecal calprotectin levels were found as well. While this study was conducted back in 2013, it still shows the promise of breathwork and symptoms of IBD. Not many studies have been done in this area, but will hopefully see more in the future with this positive result.
Just like anything new, remember to consult your health care provider before beginning breathwork of any kind. This can be a concern if you suffer from breathing issues, cardiovascular issues, high blood pressure, or physical injury. Breathwork doesn’t have many risks, but the most prominent is hyperventilation. This is why it’s important to conduct breathwork with a professional that can walk you through the correct way of breathing. Once you find what type of breathwork you want to explore, find an expert in your area and give it a go!
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