Jess Heslop is a transformative mindset coach dedicated to empowering women to build 6-figure businesses. With a passion for manifestation, the law of attraction, and guided meditation, Jess brings a unique and holistic approach to her coaching. In a world where self-worth is often underestimated, she aims to help women recognise and embrace their true value. Through her coaching, she guides women to shift their mindset, unlock their potential, and manifest the success they deserve.
With an impressive 80 million views across her two YouTube channels - Manifest by Jess and Sleep Time by Jess, has touched the lives of over 30 million individuals with her internationally acclaimed guided meditation sessions.
We had an exclusive chat with Jess on why breathwork is so important amidst the busyness of life and everything in between that we have to juggle.
Jess Heslop: Breathwork is the umbrella term for the various practices in which one changes their breathing pattern. Different breathwork techniques have different effects, however, they all share the common outcome that is: an improvement of people's mental, emotional, or physical state.
JH: Honestly, breathwork has SO many benefits. Physical Health firstly: It's been shown to decrease blood pressure, reduce asthma symptoms, increase heart rate variability (a metric associated with longevity), improve sleep quality, enhance physical performance and more. And secondly Mental Health: It's been shown to reduce stress and anxiety, enhance concentration and balance emotions. It's used very powerfully also to process and heal trauma and grief.
It's good for you and you should try and squeeze in 10 minutes a day for your mental and physical health!
JH: The benefits of breathwork allow you to live a healthier, calmer, happier life. From having a deeper, more restorative sleep; to finding yourself able to emotionally deal with life in a more positive way; to having a heightened sense of concentration and productivity, breathwork takes your overall level of wellbeing and ability to succeed in life up a notch!
As Richard P. Brown MD says in his book 'The Healing Power of the Breath', "Studies are revealing that by changing the patterns of breathing it is possible to restore balance to stress response systems, calm an agitated mind, relieve symptoms of anxiety and post-traumatic stress disorder (PTSD), improve physical health and endurance, elevate performance, and enhance relationships. The scientific bases for such powerful effects of breathing practices will be presented as we show how to use them in many aspects of your daily life.”
JH: By incorporating regular breathwork practice, we can make significant improvements to our physical health and mental wellbeing. Breathwork calms the whole nervous system, which strengthens the immune system, boosts energy, and improves health. As a world-renowned pioneer in the field of Integrative Medicine and director of the Arizona Center for Integrative Medicine Andrew Weil says "If I had to limit my advice on healthier living to just one tip, it would be to simply learn how to breathe correctly."
JH: One of my favourite techniques that is very easy to start doing straight away at home is the 4:6 method. Sit or lie comfortably and close your eyes. Breathe in through your nose for 4 seconds and then out through your mouth for 6 seconds. You might find it easier to breathe out through pursed lips to help elongate the exhale (like you are blowing dandelion florets away). The idea is that, whenever we make our exhalation longer than our inhalation, we are engaging our parasympathetic nervous system (which is our “rest and digest” condition). After a few minutes, you'll probably notice that you can exhale for longer than 6 seconds and you can do so if you wish. It just means you are relaxing deeply and your body is restoring and rejuvenating (which is wonderful for your body and mind)!
JH: I have a daily breathwork practice which I do first thing in the morning. While I am still lying in bed, I place one hand on my chest and 1 hand on my stomach and I simply bring awareness to my breaths, without trying to change how I'm breathing. I notice the air flowing through my nostrils, and my chest rising and falling with each breath. After a few minutes of doing this, I introduce the word 'Thank you' and I say this to myself every time I breathe in and allow thoughts and feelings of gratitude to wash over me for another few minutes. I might feel grateful for my bed, my shower, the food in my fridge - simple things, as well as the big things. I then finish my practice with a smile and a last 'Thank you' before I get up. I find this supports me to start my day from a place of calm and positivity - and it gives me a boost of energy that I sometimes need first thing in the morning!
JH: It's a double inhale followed by a long exhale. So, inhale, but before you get to the top, take another inhale. Then, expel all the air out of your lungs with a long exhale. It greatly reduces physiological stress and emotional stress. So if you're ever in a state of anxiety or are stressed about something, try this technique. After just one or two of these sighing exercises, you will feel more relaxed, but if you keep doing it for a few minutes, you will notice a dramatic transformation to a place of greater calm.