Stress Relief Through Breathwork

 Stress. It seems like we’re surrounded by it at every turn in modern life. Attorneys are highly susceptible to the effects of chronic stress. A recent study in the Journal of Addiction Medicine indicated that of 13,000 lawyers surveyed, 28% experienced depression, 19% reported anxiety, 21% had alcohol use problems, and 11% had problems with drug abuse (i). Learning to deal with stress is critically important to our profession.  

One of the most tried and true ways to help relieve stress is through breathwork, defined as deliberate control of one’s breath. It is a timeless technique used to improve mental, physical, and spiritual well-being. To put it simply, the idea is to breathe out the bad and breathe in the good. More scientifically, breathwork triggers the parasympathetic nervous system and sends signals to your body that it is safe to relax, which can stress hormones like cortisol (ii). Daily breathwork practice can help you manage stress and feel healthier.  

Let’s explore several common types of breathwork and the methodologies behind them.  

Pranayama is the yogic practice of breath regulation. Translated from Sanskrit it means roughly “control of life energy (iii).” Here are a few classic pranayama exercises: 

Alternate Nostril (Nadi Shodhana in Sanskrit)  | Helps to calm the mind and harmonize the brain (iii).  

• Place your right thumb on your right nostril, and right ring finger on your left nostril 
• Fold your first and middle fingers to your palm or touch them to your forehead 
• Push on your right nostril with your thumb to create a seal and inhale through your left nostril 
• Release your thumb and push on your left nostril, again creating a seal, and exhale through your right nostril 
• Repeat, starting with an inhale on your left nostril 

Cobweb Clearing Breath (Kapalabhati)  | Helps to detoxify the body and clear energy channels (iii). 

• Take three even, regular breaths 
• Breathe in deeply, exhale sharply ten times, then exhale completely 
• Repeat 2-3 times 

Bee’s Breath (Bhramari) | Helpful for lowering blood pressure and stress levels and works as a natural sleep aid (iii).  

• Keep your lips tightly close, but relax your jaw with the teeth apart 
• Inhale via your nose and exhale with a hum 

Victorious Breath (Ujjayi) |  Helps to build heat in the body, calm the nervous system, and aids in focus (iii). 

• Exhale through your mouth saying “ahhh,” as if you were fogging a mirror 
• Close your mouth and breathe in the same way 
• Try to produce a hissing sound on both the inhale and exhale  

Cooking Bread (Sithali) | It helps to reduce anxiety and cool the body (iii).  

• Roll your tongue and stick it out as far of your mouth as you can (alternatively you can cup your tongue on your upper lip) 
• Inhale through your tongue 
• Bring your tongue back in your mouth and exhale through your nose 
• Repeat 10-15 times 

Bellows Breath (Bhastrika) | Helps to pump in more oxygen to the body (iii). 

• Inhale as you raise your arms up 
• Exhale forcefully as you bring your arms down 
• Repeat rapidly for twenty breaths 

Paced Breathing is a technique used in dialectical behavior therapy (DBT) as part of a skillset to help manage emotions (iv). DBT is a version of talk therapy used for people who feel emotions intensely, sometimes known as “supersensers.” The goal of DBT is to both understand and accept difficult feelings while learning skills to manage difficult situations. Paced breathing is one of the first skills patients are taught since it is both easy to learn and something that can be done anywhere at any time. By controlling one’s breath, DBT patients can alter the body’s emotional state and work through intense moments of stress.  

Plan to set aside 2-5 minutes for your breathwork practice, before beginning. To practice your paced breathing, take deep controlled breaths with a particular emphasis on making the exhale longer than the inhale.  

• Inhale through your nose, counting to four 
• Hold your breath, counting to two 
• Exhale through your nose, counting to six 

Box Breathing is known by several names, such as belly breathing or diaphragmatic breathing. The name comes from the visualization of a box with equal sides, based on the techniques of pranayama. It is also a breathing technique used by Navy SEALS to stay calm under pressure (v).  

• Breathe in slowly through your nose for a count of four, going up one side of the box  
• Hold your breath for another count of four, across the top of the box 
• Breathe out slowly for a count of four, down the other side 
• Hold your breath for another count of four across the bottom 

 These are but a few of the many breathing techniques out there that might help you to relax when you feel stressed. No matter what technique you choose, the important part is to pause and breathe.  

Endnotes  

i. Krill PR, Johnson R, Albert L. “The Prevalence of Substance Use and Other Mental Health Concerns Among American Attorneys.” Journal of Addiction Medicine. 2016 Feb; 10(1): 46–52. 

ii. Understanding the Stress Response by Harvard Health Publishing https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response 

iii. Swami Muktibodhananda. Hatha Yoga Pradipika. New York: AMS Press, 1974.  

iv. Linehan, Marsha. DBT Skills Training Manual. New York: The Guilford Press, 2015. 

v. Divine, Mark, and Allyson Edelhertz Machate. The Way of the Seal: Think like an elite warrior to lead and succeed. New York, NY: The Reader’s Digest Association, Inc, 2018.  

ABOUT THE AUTHOR

Cassandra Fava is a versatile attorney and sourcing expert based in Colorado with a robust legal practice and strategic sourcing background. Cassandra is an alumna of the University of Denver, combining her legal expertise with a passion for wellness and mindfulness. In addition to her professional accomplishments, she is a certified yoga teacher, meditation coach, and sommelier, integrating her holistic approach into her personal and professional life. Cassandra’s unique blend of skills and interests allows her to approach challenges with a well-rounded perspective and a deep commitment to well-being.