In Breath of Business

Launching a magazine …. with Mercury as my guide

13/11/2024 No Comments

It was early in August

“Take a look at where the Sun meets Mercury Retrograde in your chart, that will give you a clue as to the cosmic invitation or potential theme for your project. For all of us this is in the sign of Leo (Creative Self Expression), and in my chart 26*35 of Leo it’s in the 11^th house (Community, groups and friendships)”

I’ve worked with Mercury as a project guide for many years. The cosmos gifts us with 3 invitations a year to give focus and attention to something for about 4 months, which from my experience as a project manager, I know is a great timespan to do something significant whilst still maintaining momentum.

Sometimes I’m passive in the invitation, aware of Mercury’s cosmic invite and holding it lightly, allowing and responding to what unfolds, and sometimes I’m more active and engaged.

As Mercury began to turn retrograde on the 5^th August 2024, I realised that the new project invitation would come about on the 19^th August 2024 (when Mercury Retrograde met with the Sun), this would be just 2 days after I left a rather toxic job. The synchronicity was not lost on me, and I knew that this would be especially powerful for me to engage actively with this cycle, especially as I moved through the grief process and reintegration into a life without a job for a while. So, I took my own advice (how often do we forget to do that?!) and I consciously tuned into what was waiting to be birthed.

The fact that you are reading this, is a testament to the outcome of that Mercury Project. Beyond the Breath Magazine.

I’ve had the idea of a Breathwork Magazine for some time. A place where Breathwork Facilitators could share their experiences with breathwork, bringing together all their knowledge and wisdom in life and combining it with Breathwork. I was also aware that as Breathwork became more popular, there were several courses and workshops popping up, that promised to teach Breathwork Facilitation in the blink of eye. I wanted to create a space where the Breath Curious could come along and explore the breath, and their own relationship with the breath, in a place that was supported by high quality training.

I’ll be honest here too; this was not just altruistic. I knew that I needed a community, a place where I could freely express myself, where I could surround myself with people that I would like to spend time with, and a place where I could share my skills and purpose. I knew I wouldn’t find this on any of the social media platforms that I knew of, and so I began to explore creating my own community steeped in my own values. One that didn’t rely on algorithms, wasn’t controlled by a huge corporate business, and could be handled by me – with my hubby working in the background on some of the tech things!

In short, I needed to find my voice and I needed a community, everything Mercury was inviting me into.

All of the planetary cycles give us 8 invitations to engage with the ebb and flow that cycle. The moon is the most obvious to us, as she waxes (grows) and wanes (contracts) in the sky for us to see, she’s a great example of how life is not meant to be lived at full throttle all the time. We are supposed to ebb and flow, inhale and exhale. When I began to engage with the dance of Mercury and the Sun, I chose to work with just 4 of those points in the cycle, akin to seasons.

So around about the middle of August this year, as I became acquainted with my own home office again, and the Winter of the Mercury Cycle began. It’s a time to go within, and the seed is planted. It’s a quiet reflective time, used to explore and define our project intention or mission. During this phase I let the idea of a Magazine percolate. I rested, I started to chat about the project, and to see how it sounded and felt as I discussed it. I let the seed of the idea find roots.

We moved into the Spring energy of the cycle at the end August. The Spring is where we explore possibilities, test, research and measure the outcomes. What works, what doesn’t. To use the seed analogy, we are pricking out some of the shoots to allow space for the plants that are left to grow strong and vibrant. In this phase we are planning and preparing as we establish the outcome. During this phase we researched technical platforms, began to map out the site directory – playing with the menus and layout. We researched article topics and began to gather scientific research, and I began to consider my voice. What I wanted to stand for and who I wanted to be as I grew into this new role of Curious Curator. At this point it still felt ethereal, and I didn’t do much real planning, although now I think it might have been helpful to!

The Summer of the cycle came around at the end of September. Summer is where we are full steam ahead. We have decided on our direction, our plans are in place, and we are taking regular action towards making it a reality. To continue with our little seed, we are now going from a bud to a flower in full bloom, attracting the bees and other pollinators to bring life and colour to our project. At Beyond the Breath, we now had a prototype and could start to talk to people about contributing. I created an area in my members site where I could capture the articles and the biographies of new authors, and I found lots of blogs and writing of my own that I wanted to include (I’m still uploading these bit by bit!) and most importantly I began to speak to Breathwork Facilitators about the project, inviting them to contribute. First within Breathing Space, the school where I trained to be a facilitator and I now teach.

I soft launched the magazine on astrological Samhain the 6^th November. It marks the anniversary of my first ever public breathwork in 2020 and felt fitting. We still have some tech issues to sort and of course we need more contributors and a readership, the growing of which will continue now as part of my every day work life, but it’s thanks to Mercury’s cosmic invite and the willingness to listen, to respond, and to act that you are reading this article and hopefully many more in the months and years to come.

And so, you find me here now, nearing the end of the summer cycle, knee deep in social media ironically, as I work out how to expand the readership and to expand the offer to other Breathwork schools that are also accredited by the Global Professional Breathwork Alliance, our closest thing to a regulatory body.

We are again about to enter the Autumn of this Mercury cycle, when Mercury goes retrograde on November 26^th 2024, where the invite is to put on the finishing touches, we are tidying up loose ends, gathering the fruit of our labours in seed terms. We are reflecting on our journey with Mercury as our guide, we are celebrating our accomplishments, and we are bringing the project to a close before we enter Winter again and a new project begins. At that point I will begin to systemise what we’ve created so I can manage it going forward as part of a normal work day.

There is still a way to go, but I am immensely proud of what we have birthed, and I smile daily as someone new submits an article, or I meet someone in the Writers Circle I launched alongside the magazine for those who need a bit of coaching and support, to begin or to continue to write and creatively express themselves.

Our new cosmic invite starts on December 6^th 2024. I will consider a new project, as I’m writing this I’m wondering what it will be. I have loved engaging with Mercury in an active and conscious way to harness the energy of the cosmic invite and create something that I hope will last for a very long time.

Would you like to join me in running a project for your life or business in line with the cosmos? Pop along to my free Zoom session on 26^th November at 7.30pm UK time and I’ll take you through the process. I’ll give you all the key dates for each season in the cycle. I’ll talk you through the cosmic invitation depending on the house in your chart where Mercury and the Sun will meet, and we’ll discuss the flow of the cycle through the project so you can begin to vision the outcome. And of course we’ll breathe together.

You can sign up by visiting https://members.sharyn-with-a-why.co.uk/mercury-project-workshop

Sharyn with a Why – Founder and Curious Curator of Beyond the Breath Magazine.

Astrologer, Breathwork Teacher, Cosmic Coach – a supportive guide for Soulpreneurs in life and business – May you remember your true nature and live in stress-free alignment

To find out more about Sharyn with a Why, take a look at her Profile in Practioners Corner

In Breathwork Reflections

The graceful exit.

01/11/2024 No Comments

I published this anonymously in 2020, I’m now able to share this as myself.

Today I have spent the day working out how to gracefully exit this life. No food or drink has passed my lips. I know that starvation is a long and drawn-out way to exit, so that is not my graceful plan, it’s just that my throat feels closed and my breath is shallow and often held at the bottom of the exhale, as if I am willing myself to not take the next breath.

And in this disconnected state, I joined my breathwork facilitator training (camera off) as scheduled this evening, not because I wanted to, but because there was a guest speaker I admire greatly. I’m not going to mention his name, because I am probably misquoting him below and that wouldn’t be a fair reflection on him. It’s just that he spoke to my heart. Or maybe in oneness he really did tune in and speak my heart. But of course, I heard what I needed to hear, not necessarily what he said and in my fragile state they could be two very different things, so again anonymity is best!

I have wondered for some time about the concept of ‘doing the work’ and expecting to see the benefits in the map of your life. Work for reward. I suppose it feeds into my mother wound of ‘you don’t get anything without hard work’ ‘worthiness (and love) come from good behaviour’ ‘doing it right’ ‘following the rules’ ‘doing the work’, and yet, I have struggled through the weeds and the brambles of doing the right thing, many times, and the rewards appear limited and the struggle endless. The work to reward ratio unfair.

Deeper than that thought of fairness, the concept itself does not feel right. Work for Reward. From a human perspective if I have it, whatever it is, my daughter is welcome to it … all. So why is ‘the universal law’ so different?

On reflection, it feels exactly like the edge I was on when I walked away from a very indoctrinated and fully lived experience of born-again religion, the deep knowing that it wasn’t right as I saw the bible through the eyes of hierarchy, of patriarchy, of the suppression of humanness. The control – like scales removed from my eyes. But at the same time, I miss the certainty. In the beginning was the word.

Inside I am screaming, please help me, I do not want to throw the ‘spiritual’ baby out with the bathwater, again. There must be a way!

My recent inner guidance, whenever I listen, is simply to trust. Thus the ‘doing’, where I am most comfortable is at an all-time low. Self-work/exploration forms a good proportion of what I do with my days and whilst the big picture dream of my path feels so real to me that I could indeed be in the mystery of pregnancy, creating that dream, it is not possible to financially birth this sizable dream from my current activity. Then in other corners of life where that funding might have come forth, the recent twists and turns render my immediate landscape not only barren but dangerous.

I suppose this could be another wandering the desert moment, this time crying out ‘Gaia, Gaia, why have you forsaken me?’ another open wound, ‘trust of the hierarchy’ ‘greater good’ ‘truth’ but there is a wrongness there too. If wholeness is my intention, then that includes the age of Pisces, and patriarchy and control. That includes work for rewards, service for reward, lack and drought and death. But it also includes receiving and nectar and sweetness and plentiful abundance. How long is the winter? Is summer only on offer if you follow the rules? Where is the point of integrity?

With this unarticulated story resting in my body I listened, or rather I heard these 4 points of wisdom from the guest speaker.

“You can only hold space for people to the depths you are prepared to go in your own grief. As you do the work within yourself, by witnessing and allowing the grace and wisdom of the body to release the armour and then the trauma, you become able and silently transmit that ability to those who are drawn to you. And then as you continue to hear your body speaking, are you prepared to witness, to observe and inquire but not fix – yourself? To allow the wisdom of your body, our ancient ways to do that work for you. Even to leave the armour in place until it is body wise to remove it for healing and witnessing in a graceful way?”

“Can you be humble enough to have the wisdom of an elder, and perhaps not achieve results because the time is not right for you, for your client? Or can you serve greatly with incredible results without recognition? Maybe even without thanks? And should you need these things, can you simply notice that this is self-work you need to address at some point, with grace?”

“Can you be so human, so extremely human in your existence, that you are divine?”

“The white man’s way of ceremony [with plant medicine] is to use it for a result, a goal, or intention, even if that goal is simply an experience. The primary ceremony is life. Can you live life as a sacred ceremony, as opposed to practicing ceremony for a while?”

Can I live life as a ceremony?

Wanting to the leave this world is not a new thing for me, I won’t say it’s a daily battle, but it is ever present. As is the drive or knowing that there is more to life than I am currently experiencing. What is new though is the knowledge that I can no longer go back. I can’t return to the society or parental prescribed normal as I have previously done. Pushing my exploration of spirituality until I break it, then jumping back into the world of traditional work until I become so dissatisfied and shrivelled inside that I explore my spirituality again, and on the circle goes. My ex-husband once asked me when would I be satisfied with my good enough career, my nice enough house, golf on Sunday and gardeners world on Friday? I ask myself the same. Why is that not enough? Why was that never enough? What is driving this inner search?

My partner now has dreams that are even bigger than mine, I sometimes think we facilitate each other in the ‘opportunity and potential’ to make a difference and live a huge life madness and that at some point, one of us needs to be sensible and ‘do the right thing’. Then as I shrink inside again, and I go back to searching for the graceful exit. It’s not financial or material (although that is included), it’s path and purpose and impact.

The last time I seriously researched taking my life, I convinced myself that I stopped because of my daughter, because of the trauma she would feel, but her beautiful heart cannot be my anchor. My own connection to my life force must be strong enough to want to stay. But really, is my disconnected self brave enough to act? And in that space, there is honesty, a rawness and a choice.

So, this time as the wheel turns again … Can I be so very human that I become divine? Can I live life itself as if it were a ceremony? In that ceremony, can I find balance and integrity between surviving, thriving and a path of impact and service? Can I choose to stay in the centred space in the middle of the chaos where there is innate peace, free from the tether of outcome?

The journey with this continues. The inner wound that encourages me to leave is quieter, but I suspect will always be there. I recently revisited my Soul Plan and was reminded about my worldly challenge and my spiritual talent, both the same energy, the two sides of the same coin. You can pop over to my website to learn more about the Soul Plan, suffice to say, all the above questions stem in part from that energetic inquiry of my soul, the question and the answer both contained within. The outcome, a continued journey, not an exit or a destination.

PS – I’ve used my own image in this post. Somehow it didn’t feel right to sit behind anything less personal xx

Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

In Breath and the Mind

May I Pick Your Brains?

06/10/2024 No Comments

I love this question! Although I only realised recently just how relevant it is to the work I do. I set up “Pick your Brains” sessions in response to the question “I don’t need a full coaching session, but may I pick your brains?”

As I was considering this, I realised how instinctively I had hit upon a perfect description of what these short 20-minute sessions were about. They are literally an invitation to pick my “brains”. Over my breathwork journey, I have realised the significance of our 3 brains and how we might feel or experience them in our bodies.

First the reptilian brain, our oldest brain and considered the least evolved, oh but how powerful and glorious this brain is. It is the brain that regulates our nervous system, that keeps us safe from real and perceived dangers. You probably know it as the fight, flight or freeze response. But I would like to propose that there is also a built-in early warning system that we might call gut instinct. A feeling in the belly that encourages us to check in. Maybe even to double check. Before we leap.

Then we move to our second brain, the limbic brain, that encourages us to feel and allow the movement of emotions. I liken this to our heart brain or our intuition. This is a quiet brain, that opens and closes in response to our listening. Perhaps with this brain we don’t understand the logic, but somehow, intuitively our heart feels open. Or indeed closed. This opening and closing of our intuition accesses an innate wisdom from deep within us that allows us to feel our way through whatever is before us. It is our intuitive felt sense.

Then finally our most recently evolved brain, the prefrontal cortex, the brain that allows us to follow the logic. Our intelligence. I would like to add a dimension to this and call it our imaginative intelligence. The organicity that catalogues our life experience to create our comfort zone, and that allows us simultaneously to explore our boundaries and to push them inwards and outwards, a little or maybe even a lot!

In my imagination it is like an elastic egg around us, that in overdrive can restrict us, contracting and making us small, in underdrive it has no edges or end and no learned experiences, so we barrel forward into the same behaviours without thought, in neutral it allows us space to explore just beyond where we are now, whilst still holding us. We can step forward or reach out in one area and it expands, or pull back in another and it contracts, gently shifting and changing in response to our explorations.

Each of these brains has a purpose in our lives, designed to work for us or with us in tandem. Enhancing our experience of life. Equally, each of these brains can go into overdrive or underdrive based on our experiences of life.

We can quiet the early warning signs of our gut instinct with an overdrive of taught logic that encourages us to keep going regardless. We can treat our heart with supreme reverence and forget that we have innate intelligence built up over lifetimes that supports our intuition. Like most of our brilliant body, they work better when harnessed together. We might call it teamwork.

They work better when asked, which of my beautiful brains is best placed to lead in this situation? And having established this, the evolved leader looks to his/her full team to find a balanced solution from all the wisdom and experience contained within. In business we call this situational leadership. One size does not fit all situations, we will rarely find the solution in the energy that created the problem.

Using this approach in combination with breathwork has led to my absolute genius moments, to my healing of wounds with love and compassion, to the unleashing of my creativity, to the gentle support needed in the moment of crisis.

And so, when you pick my brains, you are really allowing me to guide you towards accessing your own three brains. Your gut instinct, the intuition of your heart and your innate imaginative intelligence.

Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

In Breathwork Reflections

Falling in love – with Breath work

06/10/2024 No Comments

There is a huge difference between the point of infatuation that you feel when you first meet a potential partner in life or even just for a season vs the gentle falling in love process that happens over time as you get to know that person, begin to share yourself with that person and then to see how you weave and create together.
It’s a great analogy for my relationship with breath work thus far. My first experience was explosive. Very much like that lightening bolt of infatuation or attraction, the magnetic pull that leads you in ever deeper.
But like most relationships, at some point the deepening becomes more important than the emotional reaction to the chemical synapses.

“I encourage you, in fact it’s a requirement of graduating the course, to have a daily breath work practice” says my breath work teacher. I roll my eyes heavenward. The infatuation period is over.
I have always struggled with a daily practice. Prayer or bible reading when I was religious. Daily visualisation and manifestation techniques as I began to explore spirituality. Daily exercise .. ever! Daily posting on social media as I started my business. Getting up early and finishing your day before everyone else has started. Daily juicing – I could go on, the list of these daily must do’s is exhausting!
I give a big sigh! Another ‘daily’ to fail at. Consequently, I make a very half-hearted attempt. I recorded my singing bowls to utilise in 3.6.5 breath inspired by a fellow facilitator. I bribe myself, no coffee until you’ve taken conscious breath outside for at least 5 minutes etc etc. Nothing works.

Eventually, in a fit of pique akin to a two-year-old tantrum I screech “I will NOT” (inside my head obviously!!) or in adult speak, I release the ‘trying’ and let it go into the alchemy of natural change.
What I noticed as I did this, was quite miraculous.

Nothing happened immediately of course, but as I forgot my childlike tantrum and forgot about my resistance, over a period of time, I found myself turning to and integrating breath into my everyday life. When I took a walk, I began counting my breath and so I introduced what I call Square breathing, but others may recognise it as Box Breath. As I prepared to read or prepared to write I found myself naturally starting with a few rounds of conscious connected nose breathing. When I was struggling with learning a concept or making a connection, I turned to conscious connected open mouth breathing. When I needed to explore my inner senses, I sparked my creativity by breathing into my 3 inner brains – instinct, intuition, and intelligence – employing felt sense to guide me. When I felt scattered, I took a few deep breaths to gather myself back in. When I wanted to connect with people, I encouraged breathing together.
Without actually ‘doing’ or ‘trying’ anything, simply by being natural, I was incorporating so much more than a contrived daily practice into my life. Conscious breathing was becoming an integral part of who I am.
As I reflect on this, I return to my analogy of falling in love. No longer a frenzy of infatuation, conscious breathing is becoming the love of my life. A deep connection that I miss when it’s not there, something I turn to in times of need, something I turn to in times of celebration, something I can’t help but speak about whenever I get the opportunity, and anyone will listen!

This blog was first written as part of my facilitator training with Breathing Space, the school where I now teach. This next paragraph is a recent addition.

Like a relationship with a person, I began to take breath for granted, and forgot to appreciate and to engage with the breath quite as regularly. This coincided with a very stressful time in my life. Where the support of the breath would have been so welcomed and was certainly needed! Unlike some of our human relationships, the breath is nonjudgemental and is there for me whenever I return, offering the same sage wisdom, and sharing the experiences that I need in the moment. Every time.

I’m learning the radical act of self-love (to let go of perfectionism) and to be kind to myself, reminding myself of my mastery in this field and letting myself return gently to that place of constant connection. So, if as you read my earlier words you thought “That’s ok for you, I’m not there yet!” Trust me, nor am I, nor will I ever be. I’m learning though, that I don’t need to be ‘there’ I just need to turn up. Wherever I am. Right here. Right now. And as long as I show up, the breath will meet me there.

PS – thankfully most of my humans have supported me during my stressful times too. So, thank you one and all from my heart to yours. You each know who you are. xx

Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

In Breathwork in Daily Life

Connection is an inside job

06/10/2024 No Comments

Being in Relationship with your Breath.

One the greatest privileges I have as a Breathing Space Teacher is witnessing the transformation that happens when trainees develop their own relationship with their breath. There is a deep intimacy that expands and spills out into everyday life as the relationship evolves, but it always begins within. It truly is an inside job.

I’m wondering, did you notice how reading this first paragraph made you feel, or what thoughts came up for you, or what happened within your body?

For some of you this deep intimacy with yourself might feel scary, for some it might feel exciting, for some of you it might feel neutral – or maybe natural might be a better description. Whatever you felt, the invitation is not to judge but just to notice. I remember many years ago when I first heard of Shiatsu, a form of body work, the practitioner told me that it can induce emotional responses. I was petrified! It took me months to pluck up the courage to book an appointment, my emotions were so tied up and knotted, I did not want to open that box.

It makes me smile now to remember how our life force often intervenes and you receive what you need. Although I had peaked inside the box many times over the intervening years, the first time I did breathwork I sobbed for the whole session. The box was well and truly open.

To be fair, I had been working in a very cerebral/coaching/counselling kind of way with family grief and loss, so I did need an outlet, indeed as I began my own relationship with the breath, I experienced a whole array of emotions and body talk that has transformed my inner world into a kaleidoscope of colours.

Now, breath is a way of life for me. At a recent family gathering, when anxiety around being with so many people was rising, I paused, and I breathed in a conscious, rhythmic manner for just 1 minute and my whole body, mind and soul relaxed as I found my centre point again. In just 1 minute! It was a living example of how integral my relationship with the breath is in my life, and how impactful it is on my life experience.

As with all relationships, there is ebb and flow, and there is an ongoing commitment required to staying in relationship with the breath. We are just about to start a new group Breathwork Facilitator Training, which I’ll co-teach alongside the Hybrid version of the Breathing Space facilitator training with in-person workshops in York … I digress … As a commitment to myself, and to the trainees who trust me with their journey, and most importantly to the breath, I’m doing the training programme again myself.

One of the first requirements is to write a blog – Why Breathwork, what brought you here? I’m adapting the question slightly to why breathwork, what keeps you here?

The answer is simple – Connection is an inside job.

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

In Breath of Business

A Decade of Small Business Learning

06/10/2024 No Comments

When I started to explore having my own business, I was completely and utterly unprepared for the reality! I was sure my corporate experience would stand me in good stead, and it did to a degree, but I still had so much to learn. Here is a list of some of the things I’ve learned, do let me have your thoughts in the comments below, and of course book a session if you’d like to go deeper and explore you and your business together.

You are the most important asset in your business – be kind to yourself, take special care of you
You are probably the hardest boss you never had – see point 1!
Book time off (NOW!), you must protect yourself from burn out – see point 1!
You can’t do everything yourself (you will become a jack of all trades and master of none) find the WHO’s that you need in your business and outsource tasks to them
Understand the fundamentals of what you are outsourcing before you ask others to help, it prevents costly mistakes
Aim for mastery, anything else is just the same as anyone else
You need a business family – your own family (and friends) simply don’t cut it as a sounding board, they love you too much and they bring their own sh*t to the party!
You need FOCUS to work for yourself. There’s lots of bright shiny objects to distract you, all cunningly disguised as being a busy business owner!
Don’t be drawn in to the ‘shoulds’, you should run your life and your business your way – yes, I’m aware of the irony
Don’t go shopping when you’re hungry! Get a coach, or a specialist to help you BEFORE you need it, otherwise it’s like shopping when you’re hungry – you buy crisps, cream cakes and biscuits, instead of fruit and veg. And that can be costly in time and money (and the waistline!)
Get your systems in place – there are so many benefits to documenting your systems, but primarily, if it’s in your head it’s not repeatable, so your quality is subject to your mood
Make progress every day, doing that builds momentum which has a compound effect, doing just 1 thing every day moves the needle way more than 365 steps in a year!
You no longer get paid for every hour you work – You need to spend time growing your business and running your business, these hours are not ‘paid’ for
You will very likely undercharge your first few clients – constantly review your pricing and learn to appreciate your value
Keep going, until it’s time to stop. When the going gets tough, become still. In the stillness you’ll find the next step, whether that’s moving on in the business or moving out of the business.
And finally, (in the same way that super actors are listed at the end of the film credits, this is the biggie) You must understand your numbers – it’s the one area that will make a huge impact on your decision-making capabilities – and usually the last area people want to get into .. to their detriment!

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

In Science & Research

A Breathwork Journey through culture and time

06/10/2024 No Comments

Breathwork, the conscious control and manipulation of breathing patterns, has a rich and diverse history spanning thousands of years. From ancient spiritual practices to modern scientific research, the power of breath has been recognized across cultures and disciplines. In this article, we’ll explore the fascinating journey of breathwork through time.

India – Pranayama: The Yogic Science of Breath

Origin: The Indian subcontinent is often considered the cradle of formalized breathwork practices, dating as far back as 1500 BCE. The concept of ‘Prana’ (life force) and its control through breath has been a cornerstone of yoga and Ayurvedic traditions for millennia.

Cultural Context: Hindu and Yogic traditions – Pranayama, the Sanskrit term, which literally means “control of life force,” is one of the oldest and most comprehensive systems of breathwork. It forms one of the eight limbs of yoga as described in Patanjali’s Yoga Sutras (compiled around 400BCE) and is mentioned in Bhagavad Gita (written during a similar time). Closely tied to spiritual and philosophical concepts like prana (life force) and chakras (energy centers)

Key Techniques:
Ujjayi (Victorious Breath)
Nadi Shodhana (Alternate Nostril Breathing)
Bhastrika (bellows breath)
Kapalabhati (Skull Shining Breath)

Tibet and the Buddhist Traditions: Mindfulness of Breath

Origin : Beginning in India but moving across to Tibet where it became better known across various Buddhist traditions.

Cultural Context: Mindfulness can be traced back to the Buddha’s teachings (c. 5th century BCE), evolving differently in various Buddhist schools. However, awareness of breath is central to all meditation practices. Used as a tool for developing mindfulness and insight, rather than manipulating energy.

Key Techniques:
Anapanasati (mindfulness of breathing)
Zazen breathing in Zen Buddhism (Japan)
Tummo (See below)

Tummo: The Inner Fire Meditation (which is the foundation of Wim Hof Breathing)

Origin: Tibet, possibly dating back to the 11th century

Cultural Context: Tummo, also known as the “inner fire” meditation, is an advanced practice in the Six Yogas of Naropa. It involves a combination of breathing, visualization, and physical techniques to generate inner heat. This practice is renowned for allowing practitioners to withstand extreme cold and is said to lead to spiritual enlightenment.

Key Technique: Vase breathing – Deep abdominal breathing combined with visualization and muscle contractions.

China: Qi and the Art of Breath

Origin: In China, breathwork has been an essential component of traditional practices for thousands of years. It evolved alongside Traditional Chinese Medicine, with roots dating back to at least the Han Dynasty (206 BCE – 220 CE).

Cultural Context: Chinese traditions view breath as a way to cultivate and circulate ‘qi’ or life energy. It’s often integrated with movement and meditation, emphasizing harmony between body, mind, and nature.

Key Techniques:
Taoist breathing emphasized the importance of breath in achieving longevity and spiritual harmony
Qi Gong combines breathing techniques with movement and meditation to cultivate qi (life energy)
Traditional Chinese Medicine: Incorporated breathwork into healing practices, believing proper breath could balance the body’s energy.
Martial arts breathing (e.g., in Tai Chi)

Indigenous Cultures: Breath as a Sacred Act or Ritual

Origin: Many indigenous cultures view breath as a sacred connection between the individual, the community, and the natural world. They incorporate breathwork into spiritual and healing practices, with Breath as the universal connection to nature with origins that begin with the origins of the human race.

Cultural context: In many indigenous traditions, controlled breathing is an integral part of ceremonies where it’s used to induce altered states of consciousness and promote healing. Practices are passed down orally through generations, with some adapting to contemporary contexts.

Lakota Tradition: The phrase “Mitakuye Oyasin” (All are related) is often used in ceremonies, reminding participants of their connection to all life through breath.
Yoruba Traditions: Incorporate rhythmic breathing with drumming and dance.
Egyptian Practices: Ancient Egyptian medical texts mention breath control for healing purposes.
Australian Aboriginal Practices: Didgeridoo playing, which involves circular breathing, has been practiced for at least 1,500 years, serving both musical and medicinal purposes.
Universally: Sweat lodges, Ceremonial smoking, Vision Quests, Movement and Singing with Breathing control are common across many indigenous cultures

Ancient Greece: Pneuma and Philosophical Breath

Origin: Building on earlier traditions, the ancient Greeks also recognized the significance of breath in philosophy, health and spirituality, that they linked to the soul.

Cultural context: Pneuma meaning ‘breath’ or ‘spirit’, was central to ancient Greek medicine and philosophy. Herophilus, a Greek physician in the 3rd century BCE, studied the rhythm of the pulse in relation to musical theory and breathing, and Hippocrates (c. 460-370 BCE), discussed pneuma (breath/spirit) as vital to health and life. The Hippocratic Corpus (medical texts, attributed to Hippocrates and his followers – 5th-4th century BCE), discuss the importance of breathing patterns in diagnosis and treatment.
Stoic Practices: Stoic philosophers, such as Marcus Aurelius (121-180 CE), advocated for mindful breathing as a way to cultivate calmness and rational thought.

Middle Ages and Renaissance

Hesychasm
In the Eastern Orthodox Christian tradition, a practice called Hesychasm emerged around the 14th century. Monks used a form of breath prayer, synchronizing their breath with the repetition of the Jesus Prayer, aiming to achieve inner stillness and union with God.
Leonardo da Vinci’s Observations
During the Renaissance, the polymath Leonardo da Vinci (1452-1519) made detailed anatomical studies of the respiratory system. His work laid the groundwork for a more scientific understanding of breathing mechanics.

Modern Era – 19th Century to modern day

1827: William Buchan publishes “Domestic Medicine,” which includes advice on proper breathing for health.

1880s: Émile Coué develops a form of autosuggestion that incorporates breath awareness.

1920s: Dr. Johannes Heinrich Schultz develops Autogenic Training, incorporating breath awareness for relaxation.

1940s: Lamaze breathing for childbirth is developed

1950s: Buteyko Method – Developed by Ukrainian doctor Konstantin Buteyko, this method was based on his observation that many health issues were related to over breathing. Initially developed to treat asthma, the Buteyko Method has since been applied to various respiratory and circulatory conditions. Technique: Reduced breathing: Consciously decreasing the volume of each breath

1960s-1970s: Psychedelics and breathwork – Created by psychiatrists Stanislav and Christina Grof as a non-drug alternative to achieve altered states of consciousness similar to those induced by psychedelic substances. Technique: Rapid, deep breathing combined with evocative music and bodywork. This practice aims to induce non-ordinary states of consciousness for personal growth and healing.

1970s: Dr. Herbert Benson researches the “relaxation response,” highlighting the role of breathing in stress reduction

1970s: Leonard Orr introduced Rebirthing Breathwork, focusing on continuous circular breathing. Technique: Conscious Connected Breathwork. Active inhale, passive exhale, through an open mouth with no pause at the top or bottom of the breath.

1970s: Mindfulness-Based Stress Reduction (MBSR): Developed by Jon Kabat-Zinn incorporates Buddhist breathing meditations into a secular, clinical setting.

1980s: Wim Hof Method – Dutch athlete Wim Hof popularized a breathwork technique combined with cold exposure, drawing on Tibetan Tummo meditation practices (See above)

1980s onwards: Integration of breathwork into various therapeutic modalities, including stress reduction and trauma healing.

Coherent Breathing: A Scientific Approach that originated in the United States, early 21st century as part of modern medical and psychological research. Developed by Dr. Richard Brown and Dr. Patricia Gerbarg, coherent breathing is based on research into heart rate variability and its impact on physical and mental health. Technique Breathing at a steady rate of about 5 breaths per minute. This technique aims to balance the autonomic nervous system and has been used in treating anxiety, depression, and PTSD.

I’m sure I may have missed key developments along the way, and I’m happy to continue to update this article with any suggestions you make in the comments. Thank you for reading to the very end.

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

In Breath and the Mind

Breathe Away Stress

13/07/2024 No Comments

How Breathwork Techniques Can Reshape Our Stress Response

In our fast-paced world, stress has become an unwelcome companion for many. While we can’t always control our external circumstances, emerging research suggests that we have more power over our internal stress response than previously thought. One powerful tool at our disposal is breathwork, a practice that’s gaining traction in both scientific and wellness communities for its ability to modulate our stress response.

The Physiology of Stress

To understand how breathwork can impact stress, it’s crucial to first understand what happens in our bodies when we’re stressed:

The HPA Axis: Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of cortisol and other stress hormones.
Sympathetic Nervous System: This triggers the “fight or flight” response, increasing heart rate, blood pressure, and muscle tension.
Respiratory Changes: Stress often leads to rapid, shallow breathing from the chest rather than the diaphragm.

How Breathwork Intervenes in the Stress Cycle

Breathwork can interrupt this stress cascade in several ways:

Activating the Parasympathetic Nervous System: Slow, deep breathing stimulates the vagus nerve, which activates the “rest and digest” response, counteracting the effects of stress.
Reducing Cortisol Levels: A 2014 study published in the Journal of Alternative and Complementary Medicine found that yogic breathing practices were associated with lower cortisol levels.
Improving Heart Rate Variability (HRV): Research has shown that certain breathing techniques can increase HRV, which is associated with better stress resilience and overall health.

Evidence-Based Breathwork Techniques for Stress Management

4-7-8 Breathing: Developed by Dr. Andrew Weil, this technique involves inhaling for 4 counts, holding for 7, and exhaling for 8. A study in the Journal of Emergency Medicine found this technique effective in reducing anxiety in emergency department patients.
Coherent Breathing: This involves breathing at a rate of about 5 breaths per minute. Research published in the Journal of Alternative and Complementary Medicine found this technique effective in reducing symptoms of depression and anxiety.
Pursed Lip Breathing: Often used in COPD management, this technique can also help reduce stress and anxiety. A study in the journal Respiratory Care found it improved breathlessness and anxiety in COPD patients.

Long-Term Benefits of Regular Breathwork Practice

Consistent breathwork practice doesn’t just provide immediate stress relief; it can lead to long-term changes in how we respond to stress:

Neuroplasticity: Regular practice can actually change the structure and function of the brain. A study published in Frontiers in Human Neuroscience found that mindfulness practices, including breathwork, were associated with changes in gray matter concentration in brain regions involved in learning and memory, emotion regulation, and perspective taking.
Improved Emotional Regulation: Research published in the journal Cognition and Emotion suggests that breathing techniques can enhance our ability to regulate emotions, potentially making us more resilient to stress over time.
Enhanced Interoception: This is our ability to sense internal bodily states. Improved interoception, which can be developed through breathwork, has been linked to better stress management and overall well-being.

Integrating Breathwork into Daily Life

The beauty of breathwork lies in its accessibility. It can be practiced almost anywhere, at any time. Here are some tips for incorporating breathwork into your daily routine:

Start your day with a few minutes of deep breathing
Use breathwork techniques during your commute or work breaks
Practice coherent breathing before important meetings or stressful events
End your day with a calming breathwork session to promote better sleep

While breathwork is a powerful tool for stress management, it’s important to remember that it’s not a substitute for professional medical advice or treatment for chronic stress or related conditions. Always consult with a healthcare provider before starting any new health practice, especially if you have pre-existing health conditions.

By harnessing the power of our breath, we can develop a more resilient response to stress, fostering greater well-being in our daily lives.

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

In Techniques & Practices

A starter for 5 – Breathwork Techniques & Practices

04/07/2024 No Comments

Breathwork, the practice of conscious breathing, has gained significant popularity in recent years as a powerful tool for physical, mental, and emotional well-being. Let’s explore five of the most effective breathwork techniques and practices you can do at home to help you harness the power of your breath.

1. Box Breathing

Also known as square breathing, this technique is excellent for reducing stress and improving focus.

Inhale for a count of 4
Hold your breath for a count of 4
Exhale for a count of 4
Hold your breath for a count of 4
Repeat the cycle

Box breathing is particularly useful before high-stress situations or when you need to calm your mind quickly.

2. Diaphragmatic Breathing

This fundamental technique focuses on engaging the diaphragm, promoting relaxation and efficient oxygen exchange.

Place one hand on your chest and the other on your belly
Inhale slowly through your nose, feeling your belly expand
Exhale slowly through pursed lips, feeling your belly contract
Repeat, focusing on using your diaphragm rather than your chest

Practice diaphragmatic breathing regularly to improve your overall breathing patterns.

3. Alternate Nostril Breathing (Nadi Shodhana)

This yogic technique helps balance the left and right hemispheres of the brain and promote calmness.

Close your right nostril with your right thumb
Inhale through your left nostril
Close your left nostril with your ring finger
Release your thumb and exhale through your right nostril
Inhale through your right nostril
Close your right nostril and exhale through your left
Repeat the cycle

Try this practice before meditation or when you need to center yourself.

4. 4-7-8 Breathing

Developed by Dr. Andrew Weil, this technique is often called a “natural tranquilizer for the nervous system.”

Inhale quietly through your nose for a count of 4
Hold your breath for a count of 7
Exhale forcefully through your mouth for a count of 8
Repeat the cycle up to 4 times

Use this technique to fall asleep faster or to manage anxiety and stress.

5. Breath of Fire (Kapalabhati)

This energizing technique from Kundalini Yoga involves rapid breathing from the diaphragm.

Sit comfortably with a straight spine
Take a deep breath in
Begin a series of quick, forceful exhales through the nose, pulling your navel in with each exhale
Allow the inhales to happen naturally between exhales
Start with 30 seconds and gradually increase duration

Practice Breath of Fire to boost energy, clear the mind, and stimulate digestion.

As with any new practice, start slowly and listen to your body. If you experience dizziness or discomfort, return to your normal breathing. Regular practice of these techniques can lead to improved physical health, mental clarity, and emotional balance. Remember, the breath is always with you – make it your ally in navigating life’s challenges and opportunities.

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

In Breath and the Body

The physiology of the breath

03/07/2024 No Comments

How Breathwork Rewires Your Body and Brain

In recent years, the ancient practice of breathwork has captured the attention of scientists and medical professionals worldwide. What was once considered an esoteric practice is now being rigorously studied in laboratories and clinics. This article delves into the fascinating science behind breathwork and explores how conscious breathing can create measurable changes in your body and brain.

The Physiology of Breath

At its core, breathwork is about manipulating the body’s natural respiratory processes. But what exactly happens when we alter our breathing patterns? Let’s break it down:

Autonomic Nervous System Regulation:
Slow, deep breathing activates the parasympathetic nervous system, decreasing heart rate, blood pressure, and cortisol levels. This has been demonstrated in numerous studies, including a 2017 review published in the journal “Frontiers in Human Neuroscience.”
Blood Chemistry Changes:
Certain breathwork techniques, like holotropic breathwork, can temporarily alter blood chemistry. A study in the “Journal of Psychosomatic Research” found that this practice led to increased blood pH and decreased carbon dioxide levels, potentially contributing to altered states of consciousness.
Brain Wave Patterns:
EEG studies have shown that specific breathing exercises can change brain wave patterns. For instance, research published in “Frontiers in Psychology” found that rhythmic breathing practices increased alpha and theta waves, associated with relaxation and creativity.

Neuroplasticity and Breathwork

One of the most exciting areas of breathwork research involves neuroplasticity – the brain’s ability to form new neural connections. Here’s what science has uncovered:

Increased Gray Matter Density:
A study published in “Frontiers in Human Neuroscience” found that long-term meditation and breathwork practitioners had increased gray matter density in brain regions associated with attention, emotion regulation, and sensory processing.
Enhanced Connectivity:
Research using fMRI scans, published in the “Proceedings of the National Academy of Sciences,” showed that mindfulness practices, including focused breathing, can enhance connectivity between brain regions involved in self-referential processing and cognitive control.

Breathwork and the Immune System

The link between breathwork and immune function is an area of growing interest:

Inflammation Reduction:
A study in the journal “Psychosomatic Medicine” found that mindfulness meditation, which includes focused breathing, led to reduced levels of inflammatory biomarkers in the blood.
Stress Response Modulation:
Research published in “PNAS” demonstrated that certain breathing techniques could modulate the stress response, potentially boosting immune function over time.

Measurable Health Outcomes

Beyond these physiological changes, breathwork has been associated with several measurable health outcomes:

Blood Pressure Reduction:
A meta-analysis published in the “Journal of Hypertension” found that slow breathing exercises significantly reduced blood pressure in hypertensive patients.
Improved Lung Function:
Studies on patients with chronic obstructive pulmonary disease (COPD) have shown that breathwork can improve lung function and exercise capacity. One such study was published in the “Journal of Cardiopulmonary Rehabilitation and Prevention.”
Pain Management:
Research in the “Pain Medicine” journal demonstrated that breathwork techniques could reduce pain perception and improve pain management in chronic pain patients.

The Future of Breathwork Research

As technology advances, so does our ability to study the effects of breathwork:

Wearable Devices:
New wearable technologies are allowing researchers to monitor physiological changes during breathwork in real-time, outside of laboratory settings.
AI and Big Data:
Machine learning algorithms are being employed to analyze large datasets, helping researchers identify patterns and correlations between breathwork practices and health outcomes.

Conclusion

The science behind breathwork is revealing what practitioners have known for centuries: our breath is a powerful tool for transformation. As research continues to unfold, we’re gaining a deeper understanding of how conscious breathing can rewire our bodies and brains, opening up new possibilities for health, healing, and human potential.

While more research is needed to fully understand the mechanisms at play, the existing evidence paints a compelling picture of breathwork as a scientifically-backed practice with numerous health benefits. As we continue to bridge the gap between ancient wisdom and modern science, breathwork stands at the forefront of integrative health practices, offering a simple yet profound way to optimize our physical and mental well-being.

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner