body awareness – Beyond the Breath Online Magazine

Breathing for Females – Knowledge is Power

25/11/2024 No Comments

Get the most from your body by understanding the highs and lows of your hormone cycle. On the first day of your period, start recording your thoughts, feelings, behaviours and bodily changes. Track your cycle to understand yourself better, know when to rest and where you are more likely to feel ready to reach for some goals.

Do you feel unable to complete certain tasks at different times of your cycle?
Are you taken over by feelings and are not sure how best to cope with them?
Do you become irritable, lack focus and have difficulty sleeping?
Read on to find out why and what you can do about it.

There is a pattern to hormone fluctuation in each cycle, however every individual will release and metabolise different amounts, meaning variation between individual’s sensitivity to the effects of each hormone. Factors such as sleep, diet and lifestyle will also affect the release and effect of hormones in individuals. Understanding and learning better breathing techniques can improve many systems of the body and help to combat some of the symptoms associated with ‘hormone hangovers’, PMS and even peri-meno-pause and menopause symptoms.

Oestrogen is responsible for thickening the lining of the uterus in preparation for ovulation. Vaginal discharge can be watery and stretchy. Oestrogen supports brain, heart and lung health by maintaining good blood flow, keeping serotonin, endorphin and cholesterol levels regular. It assists the hypothalamus in regulating body temperature and supports the body in muscle mass and recovery. It also helps to balance bacteria in the gut.

Oestrogen may make you feel more confident and capable, encouraging your ‘inner cheerleader’ to come out and take some risks or reach for some goals.

When oestrogen levels are low this could be associated with feelings of clumsiness, lack of motivation, as well as dysregulated mood and body temperature.

Progesterone is responsible for preparing the lining of the uterus to hold and grow a fertilised egg. Vaginal discharge can be more white and sticky. When an egg is not fertilised, progesterone decreases, and the lining breaks away and sheds (bleed). Progesterone supports thyroid function and increases metabolic rate which can increase heart and breathing rate, appetite and body temperature. It can also increase oil production in skin

Progesterone may make you feel calm and relaxed as it lowers blood pressure. It also has a sleep promoting effect.

When progesterone levels are low you may feel a little more anxious, low mood and decreased tolerance to pain and perception of breathlessness.

Period phase – from day 1 of the bleed when both hormones are low, may lead to feelings of fatigue, pain, low motivation and mood. It is important during this phase to keep some gentle movement throughout the body to assist with pain and low mood.

Follicular phase – during this part of the cycle we may feel more emotionally resilient and capable of more high intensity exercise.

Luteal phase – higher levels of both hormones may be responsible for higher stress responses and higher breathing and heart rates.

Pre-menstrual phase – as hormone levels start to decline, ‘hormone hangover’ symptoms may creep in such as bloating, anxiety, lack of concentration, tiredness.

The best way to understand how hormones affect you and your body, is to track your cycle. This will help understand your needs throughout the peri and menopause years too.

How can breathing help with symptoms of hormone changes?

Nasal breathe. Breathing through the nose means you are filtering the air before it enters your body, utilising the body’s natural line of defence against toxins and allergens. Nasal breathing engages the diaphragm more fully, utilising the full range of breathing mechanics. Breathing through the nose creates some resistance and reminds us to breathe less.

Breathe light – breathing less increases carbon dioxide in the body. CO2 is essential in releasing oxygen from the blood to be transported to other cells in need, optimising oxygen delivery around the body.

Breathe slow – reducing the number of breaths per minute improves heart rate variability (HRV) and our body’s stress responses. Breathing slowly improves gas exchange in the lungs. Breathe in for 4 seconds and exhale for 6 seconds.

Breathe deep – breathing low into your lungs is what is meant by taking a deep breath, not necessarily a big, oversized breath. Breathing low into the body, filling the lungs from the bottom up. You should feel the bottom ribs move out to the side.

20 minutes of light, slow and deep breathing per day can bring you;

a calmer mind more resilient stress levels
deeper sleep better focus
higher CO2 tolerance better oxygen delivery to cells, muscles and organs
Improved circulation improved digestion
Decreased pain perception better vagal tone
Reduced breathlessness less back and neck pain/tension

Get in touch to understand more about how your breathing can affect your overall health. Get 121
in-person or online guidance on how to improve your familiar but possibly dysfunctional breathing patterns. Learn how to ‘Breathe A-Gain with Dot’…

Sources of information:
Oxygen Advantage.com
Jennis | Changing the world of women’s hormonal health.com
The Female Body Bible, 2023
https://www.redschool.net/

Breathe A-Gain with Dot

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

In Breath and Emotions

Sensitivity and the Breath:

28/10/2024 No Comments

Discovering the Strength in Feeling Deeply.

“Through the breath, we find our way back to ourselves – to the wisdom that whispers within, to the strength that lives in our sensitivity, and to the profound truth that we are enough, just as we are.”
— Lottie Evans

For much of my life, I felt like a stranger in my own body. I was out of tune with myself, with my emotions, and with the quiet whispers of my soul. Like many sensitive souls, I learned to mask my true nature, burying my sensitivity under layers of distraction, denial, and numbness. Society taught me that sensitivity is synonymous with weakness, that feeling deeply is something to be “fixed,” and that the way forward was to toughen up, to become someone I was not.

However, the more I tried to escape my sensitivity, the more disconnected, anxious, and overwhelmed I became. Caught in a cycle of self-criticism, I tried to erase parts of myself that were, in fact, my truest essence. My sensitivity, the very thing I sought to deny, called me back time and again, whispering, “Listen.”

It wasn’t until I discovered the breath – the simple, profound act of breathing with awareness – that I began to reconnect with my body and embrace my true nature.

Our breath is one of the most beautiful tools we possess, a constant companion throughout our lives. Yet, how often do we truly pay attention to it? How often do we notice the rhythm, depth, and texture of our breath as it moves through us?

For years, I breathed without thought, taking each inhale and exhale for granted. When I began to focus on my breath – to truly notice it – something incredible happened. I discovered that breath is not merely a physiological process; it is a gateway, a bridge between the body and the mind, the conscious and the unconscious.

By tuning into my breath, I began to hear my body’s wisdom, feel the emotions I had suppressed, and explore my inner landscape. The breath became my tool for understanding energy, soothing myself in moments of overwhelm, and finding clarity amidst confusion.

Through this journey with breath, I began to see my sensitivity as a gift rather than a burden. Sensitivity is not weakness; it is the profound ability to feel deeply, sense the subtleties of life, and connect with others on an emotional level. It is a strength, a superpower that allows us to live fully and experience the richness of being human.

For too long, I believed that being sensitive made me fragile and that my emotions were burdens to be managed or controlled. The breath taught me otherwise. It showed me that sensitivity, when embraced, is a source of wisdom, creativity, and deep connection.

The breath serves as an ally in helping us harness our sensitivity and acknowledge it as a strength.

The breath brings us back into our bodies. When we are sensitive, we often pick up on various external stimuli and can lose touch with our needs and feelings. The breath grounds us, reminding us to check in with ourselves. It allows us to notice where we hold tension, discomfort, or ease, fostering a direct conversation with our bodies.

Sensitivity often accompanies a highly active mind, constantly processing and analysing. When overwhelmed by thoughts or emotions, breath can anchor us. By focusing on the rhythm of inhale and exhale, we settle our minds, creating calm amidst chaos. Deep, slow breathing sends signals to our nervous system that it is safe to relax and be present.

Our breath is intricately connected to our energy. Shallow breathing restricts the flow of energy in our bodies, while deep, full breathing allows it to move freely. The breath helps us tune into our energetic state, guiding us to notice where we feel depleted or vibrant. By working with the breath, we can balance our energy, nourish ourselves, and ground ourselves when scattered.

For me, discovering the breath was like finding a hidden key to myself. It was a way back to my true nature, a way to listen to the parts I had tried to ignore. Through the breath, I learned that I don’t need to fight my sensitivity or change it. Instead, I need to embrace and honour it as my guide.
Sensitivity is not something to be “fixed.” It is a gift, allowing us to feel deeply, connect authentically, create passionately, and love fully. It is a source of strength, resilience, and empathy that can guide us through life’s challenges.

If you’ve ever felt that your sensitivity is a burden or tried to hide your emotions, I invite you to return to the breath. Let it be your guide. Start by taking a few moments each day to breathe with awareness. Notice the rise and fall of your chest, the cool air entering your nostrils, and the warmth as it leaves. Feel the rhythm of life connecting you to something greater. In this simple act, you honour the fullness of who you are.

Our sensitivity is a gift, and the breath is one of the most beautiful tools we have to harness it. Through breath, we learn to listen to our bodies, soothe our minds, understand our energy, and embrace our true nature.

Let’s stop seeing sensitivity as something to hide. Instead, let’s acknowledge it as the profound strength it is. Let’s use the breath to connect more deeply with ourselves, find peace in the present moment, and live with greater authenticity, compassion, and love.

Because when we breathe with awareness, we return home to ourselves – and in that space, everything is possible.

Remember, you are not alone on this path. Together, we can transform our sensitivity into our greatest strength, breathing life into our true selves, and celebrating the beauty of feeling deeply.

Naturally Lottie – Your HSP Hype Girl

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

In Breath and the Body

A Gentle Path Back to Ourselves

25/10/2024 No Comments

Trauma-Sensitive Breathwork as a Bridge to Body Wisdom.

In a time where fast transformations and intense experiences are often praised as the path to personal growth, I have chosen a different approach: a gentle, trauma-sensitive way of connecting back with ourselves through our breath.

The Power of a Gentle Approach

Perhaps you know this feeling: You sense a deep longing within yourself.
But longing for what exactly? For a greater meaning? For your personal purpose?
I believe most of us are (unconsciously) searching for a connection with ourselves.

And while we’re searching, it’s often not that easy to restore this connection (even when we’re aware that it’s missing). More often than we would like, our bodies don’t feel like safe places. At least, that is my experience.

Many transformative breathwork practices (such as Holotropic Breathwork or classical Connected Breathing) that aim for cathartic experiences can be overwhelming for our systems and may create an even bigger distance to our bodies instead of creating the desired connection.

This is where my trauma-sensitive breathwork approach comes in. It’s based on the deep conviction that true healing begins in a gentle and safe contact with our innermost being. Through the integration of Somatic Experiencing techniques, we create a space where you can follow your own rhythm and explore the connection to your body step by step, slowly restoring it at your own pace.

The Difference to Classical Breathwork Practices

Traditional breathwork methods often work with a very intense breathing rhythm and aim for powerful “breakthroughs.” While I generally work with connected breathing techniques as well, my approach takes a different path:

Gentle Approach: Instead of seeking cathartic experiences, we approach your inner world gently and safely. We explore step by step what your body is ready to reveal, allowing you to truly perceive what’s happening within you and giving you the chance to consciously experience emerging sensations and feelings.
Regulation Instead of Overwhelm: We avoid flooding your system with stimuli and repeatedly create moments of calm and relaxation. This ensures that your system can integrate the experiences long-term rather than just experiencing another moment of euphoria that ultimately doesn’t change much in your life.
Your Pace: You decide on the pace of your exploration while being mindfully guided. This might seem unusual and strange to many at first — after all, we’re all looking for quick solutions. However, real change typically requires time and a conscious awareness.

The Bridge to Body Wisdom

So, what exactly does our breath have to do with all this? Our breath is like a bridge between our conscious and unconscious self. Through trauma-sensitive breathwork, we use this bridge mindfully to ensure several things simultaneously:

Establishing Safety: Through gentle breathing techniques, your nervous system learns that it’s safe to relax. This feeling of safety is so important because it’s the only way your nervous system can leave the “fight or flight” mode and release experiences that previously drove you into and perhaps kept you trapped in this state.
Perceiving Body Sensations: Only when your system feels safe will it open up to new experiences, feelings, and body sensations. And only within this (safe) setting can you come back into deeper contact with your body and yourself.
Building Trust: The experience of being okay and safe to allow feelings and to sense your body more consciously will gradually build and strengthen trust in your body and its natural wisdom.

Practical Integration in Daily Life

While I consciously design my work as a breathwork coach and facilitator to be trauma-sensitive, trauma-sensitive breathwork is so much more than a technique – it’s an attitude of gentle self-care.

At this point, I’d like to share three ways you can integrate this approach into your daily life:

Micro-moments of Mindfulness: Take small moments throughout the day to notice your breath – without trying to change it. This doesn’t take long, and often you don’t even need to stop what you’re already doing. You can observe your breath while walking, washing dishes, or during a conversation. Briefly sense where you feel your breath (at your mouth or nose, in your chest or abdomen) and how your breathing is flowing (fast, slow, deep, shallow). Also notice briefly how your breathing feels (calming, halting, strained?).
Creating Safe Anchors: Explore your personal resources that help you feel safe and grounded. Resources can be internal or external anchors that you can connect with physically, emotionally, and mentally to help your system find calm. These might be objects that hold special meaning for you (e.g., photos, vacation souvenirs, or a stuffed animal), the thought of someone you love, or a positive memory that brings a smile to your face.
Using Your Senses: Often we’re so much in our heads that we don’t consciously perceive where we are. Allow yourself to consciously activate your senses from time to time and use them to experience the here and now: What can you see right now? What can you hear? What do you smell or taste in this moment? What objects can you touch, and how do they feel?

A Path to Sustainable Healing

The trauma-sensitive approach to breathwork might initially seem less spectacular than intensive breathing practices. Yet it’s precisely in its gentleness that its transformative power lies. It enables us to build sustainable connections — to ourselves, to others, and to the world around us.

This type of work creates a space where all experiences and feelings are welcome. A space where you can be exactly as you are. Because I am convinced: True healing begins where we feel safe enough to meet ourselves – with all our stories, fears, and hopes.

In a world that often searches for quick solutions, I invite you to choose the gentle path. A path that leads you back to yourself breath by breath and allows you to walk your own healing journey at your own pace.

If you’d like to learn more about my work, feel free to visit my website.

With love,
Svenja

Svenja (she/her)

To find out more about Svenja, 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 Questions and Answers

Can breathwork help with weight loss?

31/10/2021 No Comments

While breathwork isn’t a direct weight loss method, it can support weight management efforts:

Stress reduction: Lower stress levels can reduce stress-eating and cortisol-related weight gain. I can attest to this one directly!
Improved sleep: Better sleep quality, often resulting from breathwork, is linked to healthier weight. And this one too!
Mindful eating: Breathwork promotes mindfulness, which can extend to eating habits and the management of food cravings
Emotional regulation: Better emotional control may reduce emotional eating.
Increased body awareness: This can lead to more conscious food choices.
Exercise enhancement and Metabolism support: Breathwork can improve exercise performance, indirectly supporting weight loss, and some breathwork practices including diaphragmatic breathing work directly with the core muscles.
Digestive function: Some techniques may support better digestion such as Kapalbhati Pranayama.
Hormone balance: Stress reduction through breathwork may help balance hormones related to weight.

I can personally attest to impact of stress reduction and better sleep. Combined with fasting and the removal of Ultra Processed Foods, my weight reduction programme continues. The usual caution applies thought, make sure you are fully supported and listening to your body whenever you introduce changes to your lifestyle. If necessary from an informed professional.

In Questions and Answers

Are there any side effects to breathwork?

31/10/2021 No Comments

Apart from radical self acceptance .. I think the question is probably better answered along these lines!

While breathwork is generally safe, some potential side effects can occur:

Lightheadedness or dizziness: Especially with rapid breathing techniques.
Tingling sensations: In hands, feet, or face due to changes in blood chemistry.
Temporary anxiety: Some may experience increased anxiety, particularly during intense sessions.
Hyperventilation: Over breathing can lead to symptoms like numbness or muscle spasms.
Emotional release: Intense emotions may surface, which can be overwhelming for some.
Fatigue: Some may feel tired after certain practices.
Headaches: Particularly if practiced incorrectly or too intensively.
Dry mouth or throat: From prolonged mouth breathing in some techniques.
Altered perception: Some intensive practices can lead to altered states of consciousness.
Potential exacerbation of certain conditions: e.g., people with respiratory issues should be cautious.

Most side effects are mild and temporary. They can often be avoided by starting gradually, practicing under guidance, and listening to your body. It’s important to consult a healthcare provider before starting any intensive breathwork practice, especially if you have pre-existing health conditions.

In Questions and Answers

Can breathwork help with chronic pain?

31/10/2021 No Comments

Lamaze developed in the early 1970’s was specifically developed to aid with pain management during childbirth. It’s common sense therefore that Breathwork shows promise in managing chronic pain in other conditions :

Relaxation response: Deep breathing triggers the parasympathetic nervous system, promoting relaxation and potentially reducing pain perception.
Stress reduction: By lowering stress levels, breathwork may indirectly alleviate pain, as stress can exacerbate chronic pain conditions.
Mindfulness: Focusing on breath can shift attention away from pain, providing temporary relief.
Improved oxygenation: Better oxygen flow may help reduce muscle tension and improve overall body function.
Endorphin release: Some breathwork techniques may stimulate the release of endorphins, natural pain-relieving chemicals.
Autonomic nervous system regulation: This can help modulate pain signals in the body.
Improved sleep: Better sleep quality, often a result of regular breathwork, can contribute to pain management.

While research is ongoing, some studies have shown positive results for conditions like fibromyalgia, lower back pain, and arthritis. It’s important to note that breathwork should be used as part of a comprehensive pain management strategy, and may not be suitable as a sole treatment. Consulting with healthcare providers or a qualified breathwork facilitator is recommended for tailoring breathwork practices to specific pain conditions.

In Questions and Answers

How does breathwork affect the nervous system?

31/10/2021 No Comments

Breathwork has a profound impact on the nervous system, particularly the autonomic nervous system (ANS):

Parasympathetic activation: Slow, deep breathing stimulates the vagus nerve, activating the “rest and digest” response.
Sympathetic regulation: Certain techniques can help balance the “fight or flight” response, reducing stress and anxiety.
Heart rate variability: Breathwork can improve heart rate variability, an indicator of ANS balance and resilience.
Cortisol reduction: Regular practice can lower levels of the stress hormone cortisol.
Neurotransmitter balance: Some studies suggest breathwork may influence neurotransmitter levels, potentially affecting mood and stress responses.
Brain wave alteration: Certain breathwork practices have been shown to influence brain wave patterns, promoting relaxation or heightened awareness.
Interoception improvement: Breathwork enhances awareness of internal bodily sensations, strengthening the mind-body connection.

By directly influencing the ANS, breathwork can help regulate various physiological processes, including heart rate, blood pressure, digestion, and immune function. This makes it a powerful tool for managing stress, improving emotional regulation, and enhancing overall well-being.