{"id":27537,"date":"2022-10-25T13:53:51","date_gmt":"2022-10-25T20:53:51","guid":{"rendered":"https:\/\/getheally.com\/patients\/news\/treatment-for-long-covid-cbd-copy"},"modified":"2025-11-13T14:04:36","modified_gmt":"2025-11-13T22:04:36","slug":"breathwork-breathwalk","status":"publish","type":"post","link":"https:\/\/getheally.com\/patients\/news\/breathwork-breathwalk","title":{"rendered":"Breathwork and Walking: Benefits of Breathwalking"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Multitasking is a big part of life these days. Between work, taking care of kids or people, errands, household chores, and more, you may rarely stop and take a breath. But focusing on your breathing is crucial for health. Breathwork, or intentional breathing, can help calm your system down during stress or anxiety. Keep reading to learn more about the benefits of breathwalking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking has a similar effect. Not only is it good for your cardiovascular health, but going for a short or long walk can help reduce stress, improve your mood, and increase your energy level. While it&#8217;s easy to throw on a pair of headphones and listen to music, a podcast, or an audiobook, consider concentrating on your breath.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breathwalking is a mindful exercise that combines yoga breathing exercises and walking. Adapted from <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/342095445_Meditation_and_motion_A_Need_of_the_hour\"><span style=\"font-weight: 400;\">Kundalini yoga<\/span><\/a><span style=\"font-weight: 400;\">, breathwalking helps calm your sympathetic system (&#8220;fight-or-flight&#8221; reaction) while boosting your overall health. When done regularly, this meditative exercise has significant health benefits.<\/span><\/p>\n<h2 id=\"what-is-breathwork\"><span style=\"font-weight: 400;\">What Is Breathwork?<\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-27757 size-full\" src=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-1.jpg\" alt=\"Breathwork\" width=\"640\" height=\"427\" srcset=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-1.jpg 640w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-1-300x200.jpg 300w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-1-380x254.jpg 380w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-1-600x400.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Controlled breathing therapies can activate the <\/span><a href=\"https:\/\/www.healthline.com\/health\/parasympathetic-nervous-system\"><span style=\"font-weight: 400;\">parasympathetic system<\/span><\/a><span style=\"font-weight: 400;\">, the part of your autonomic nervous system that controls your heart rate and blood pressure, signaling relaxation. Breathing techniques have roots in spiritual or religious purposes. In the last few decades, breathwork has become part of an <\/span><a href=\"https:\/\/getheally.com\/patients\/news\/what-is-integrative-medicine-im\"><span style=\"font-weight: 400;\">integrative medicine<\/span><\/a><span style=\"font-weight: 400;\"> approach that treats a person&#8217;s mental and physical health. <\/span><a href=\"https:\/\/getheally.com\/patients\/breathing-control\"><span style=\"font-weight: 400;\">Breathwork control techniques<\/span><\/a><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pursed Lip Breathing<\/b><span style=\"font-weight: 400;\"> &#8211; inhaling through the nose for two counts, then slowly exhaling through pursed lips for a count of four.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breath Focus Technique<\/b><span style=\"font-weight: 400;\"> &#8211; visualize words such as relax, peace, or let go while inhaling and imagine releasing negative thoughts, stressors, and anger while exhaling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diaphragmatic or belly breathing<\/b><span style=\"font-weight: 400;\"> &#8211; with one hand on your upper chest and the other below your rib cage, breathe in through your nose, tighten your stomach muscles, and breathe out through pursed lips. The hand on your upper chest stays still while the hand on your stomach rises and falls.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Box Breathing<\/b><span style=\"font-weight: 400;\"> &#8211; breathe in through your nose for four counts, hold onto your breath for four counts, then slowly release for four counts.<\/span><\/li>\n<\/ul>\n<h2 id=\"benefits-of-breathwork\"><span style=\"font-weight: 400;\">Benefits of Breathwork<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cortisol is a hormone that controls your body&#8217;s stress response and several other cardiovascular events. In a 2017 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5455070\/#B65\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\">, breathwork effectively lowered cortisol levels in the moment, and some participants maintained low cortisol levels well after the exercise. When done properly, breathwork <\/span><a href=\"https:\/\/getheally.com\/patients\/news\/the-top-3-benefits-youll-gain-by-doing-breathing-exercises\"><span style=\"font-weight: 400;\">benefits<\/span><\/a><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Managing symptoms of stress, anxiety, depression, and even PTSD<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced blood pressure, heart rate, and increased oxygen levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax tense muscles and even relieve chronic pain\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost <\/span><a href=\"https:\/\/www.healthline.com\/health\/breathwork#uses\"><span style=\"font-weight: 400;\">immunity<\/span><\/a><\/li>\n<\/ul>\n<h2 id=\"work-with-a-breathwork-coach\"><span style=\"font-weight: 400;\">Work With a Breathwork Coach<\/span><\/h2>\n<h2 id=\"\"><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-27756 size-full\" src=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-Coach-1.jpg\" alt=\"Breathwork-Coach\" width=\"640\" height=\"427\" srcset=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-Coach-1.jpg 640w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-Coach-1-300x200.jpg 300w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-Coach-1-380x254.jpg 380w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwork-Coach-1-600x400.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fortunately, you don&#8217;t have to do breathwork alone. A breathing coach can help you identify the techniques that work best for you. Whether in-person or through telehealth, they can ensure you correctly perform the breathing exercises. Heally has several trained <\/span><a href=\"https:\/\/getheally.com\/patients\/news\/the-benefits-of-breathwork-with-an-online-breathing-coach\"><span style=\"font-weight: 400;\">breathwork coaches<\/span><\/a><span style=\"font-weight: 400;\"> and appointment times that accommodate all busy schedules.<\/span><\/p>\n<h2 id=\"benefits-of-walking-30-minutes-a-day\"><span style=\"font-weight: 400;\">Benefits of Walking 30-Minutes a Day?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like breathwork, walking is excellent for heart and mental health. A <\/span><a href=\"https:\/\/getheally.com\/patients\/news\/is-sitting-the-new-smoking\"><span style=\"font-weight: 400;\">sedentary<\/span><\/a><span style=\"font-weight: 400;\"> lifestyle can trigger various issues like diabetes, cardiovascular disease, and metabolic syndrome. <\/span><a href=\"https:\/\/www.healthline.com\/health\/benefits-of-walking#increased-life-span\"><span style=\"font-weight: 400;\">Walking also<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burns calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosts immunity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relieves joint pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases your energy level<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319514\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that 30 minutes of physical activity five days a week may prevent one in twelve deaths and one in twenty cases of cardiovascular disease. Keep in mind this is continuous walking activity, not just movement at work or doing household chores.<\/span><\/p>\n<h2 id=\"mental-health-and-walking\"><span style=\"font-weight: 400;\">Mental Health and Walking<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you head out for a walk, how do you feel? You may feel happy because you&#8217;re doing something good for your body and proud that you set a goal and are now achieving it\u2014both of these impact your mental health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As recently as 2021, researchers found that <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7923965\/\"><span style=\"font-weight: 400;\">750 minutes a week<\/span><\/a><span style=\"font-weight: 400;\"> of leisurely walking improved mental health, decreasing feelings of psychosomatic symptoms of loneliness, social isolation, and depression that come with diminished mental health. So you don&#8217;t have to walk fast or at a high intensity. You just have to move!<\/span><\/p>\n<h2 id=\"breathwalking-for-your-health\"><span style=\"font-weight: 400;\">Breathwalking for Your Health<\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-27755 size-full\" src=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwalk-1.jpg\" alt=\"Breathwalk\" width=\"640\" height=\"427\" srcset=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwalk-1.jpg 640w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwalk-1-300x200.jpg 300w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwalk-1-380x254.jpg 380w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2022\/09\/Breathwalk-1-600x400.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The goal of breathwalking is to mindfully synchronize your movement with your breathing. When your physical activity or stress increases, your <\/span><a href=\"https:\/\/attunedpsychology.com\/why-pay-attention-to-your-breathing\/\"><span style=\"font-weight: 400;\">breaths per minute<\/span><\/a><span style=\"font-weight: 400;\"> (respiratory rate) and volume of air per breath (tidal volume) also increase. High intensity or high stress can cause your breathing to become erratic, raising your heart rate and blood pressure simultaneously. By paying attention to your breathing, you can activate your parasympathetic system to calm or control these responses but also maintain a high tidal volume.\u00a0<\/span><\/p>\n<h2 id=\"benefits-of-breathwalking\"><span style=\"font-weight: 400;\">Benefits of Breathwalking<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Similar to its namesakes, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/342095445_Meditation_and_motion_A_Need_of_the_hour5_Meditation_and_motion_A_Need_of_the_hour\"><span style=\"font-weight: 400;\">breathwalking helps balance<\/span><\/a><span style=\"font-weight: 400;\"> our mental and physical health. There are benefits to five areas of our health:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart rhythm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Visual focus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Changes in mood or thoughts<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Breathwalking has been shown to increase your energy levels, relaxation, and feelings of connectedness and helps with mood control and mental clarity. You also tap into your cardiovascular system and, with every breath, improve oxygen flow to your cells and your brain. Plus, it&#8217;s easier to do than you think.\u00a0<\/span><\/p>\n<h2 id=\"how-do-you-breathwalk\"><span style=\"font-weight: 400;\">How Do You Breathwalk?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is a five-step method to breathwalking. Sometimes it can take up to an hour, but you can walk longer or shorter depending on your time.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Awaken &#8211; Begin the walk by refreshing your muscles with simple exercises for your arms, posture, and breathing, including taking full conscious breaths, breathing deeply, or inhaling passively and exhaling quickly (sort of like panting)\/<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Align &#8211; As you walk, pay attention to your body, starting with your foot. Focus on each part of your body for a moment and notice how each aligns with the whole as you move up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitalize &#8211; Increase your pace and clear your mind, matching your walking cadence with your breath. Breathe only through your nose, with rhythmic breaths for three to five minutes, while breathing normally for three minutes in between.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance &#8211; Slow your pace gradually and pay attention to your breathing as your body calms down. During this cool down, you want to notice your surroundings and set your intentions for the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Integrate &#8211; While stretching, connect with your body. Like an &#8220;inner walk,&#8221; show appreciation for your muscles and ability to perform the exercises.<\/span><\/li>\n<\/ol>\n<h2 id=\"make-breathwalking-part-of-your-routine\"><span style=\"font-weight: 400;\">Make Breathwalking Part of Your Routine<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga can seem complicated or slow, but breathwalking is an accessible way to engage your breath, movement, and mind. Anyone can learn how to breathwalk. It&#8217;s a great lunchtime exercise during working hours, a way to start or finish your day, or performed as part of your fitness routine on &#8220;off&#8221; days. <\/span><a href=\"https:\/\/getheally.com\/patients\"><span style=\"font-weight: 400;\">Make an appointment<\/span><\/a><span style=\"font-weight: 400;\"> to talk with a Heally integrative medicine physician or connect with a breathing coach.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"Multitasking is a big part of life these days. Between work, taking care of kids or people, errands,&hellip;\n","protected":false},"author":8,"featured_media":27541,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2273],"tags":[2540,2542,2593],"class_list":{"0":"post-27537","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-breathwork","9":"tag-exercises","10":"tag-walking"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Breathwork and Walking: Benefits of Breathwalking<\/title>\n<meta name=\"description\" content=\"Breathwork, walking, and yoga breathing exercises have huge health benefits. 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