The Power of Breathwork

28/10/2024 No Comments

In a world that often feels chaotic and overwhelming, finding moments of true peace and clarity can be rare. At least that’s how I’ve felt for most of my life. My brain is often so busy that I can use the wrong words in a conversation because I’ve got so far ahead of myself that my voice can’t keep up with the chatter in my mind.

I tried so many things – reading, meditation, yoga, walking, music – but nothing really worked long term. I might get five minutes of distraction or hyper focus, but then my mind would start chattering again. And it was so frustrating! Where was this quiet, calm space in my mind that everyone has and I just couldn’t access?

It wasn’t until I found breathwork in 2022 that I understood I’d been going about it all wrong. I realised that I’d been trying to do something I didn’t have the skills for yet – jumping way ahead of myself instead of starting at the beginning. Five minutes of quiet mind space with no brain chatter is actually really hard without the “training” that leads up to it. And those people that can do it have been doing it a really long time!

Finding moments of daily clarity was the starting point for me. Because the mental quiet was so alien to me, my brain was finding ways to keep the noise going – it literally didn’t know what to do with the quiet, peaceful space. So just learning to stop, close my eyes and focus on taking a breath was so simple, yet so profound.

And as cliche as it sounds – it changed my life.

A simple breath can bring me out of the mental chatter and back into my body with very little effort. And over time, I’ve learned to lengthen those initial few seconds and sit with the quiet. Sometimes it works, and sometimes it doesn’t – I have to keep reminding myself that I’m undoing a lifetime of chatter and it’s not the end of the world if I don’t get longer than a few seconds. What matters the most is that I take that conscious breath, and another, and another, and keep the momentum going.

The simple effectiveness of this snared my interest – if this worked for me, then what else was I missing? And of course, it wasn’t enough to just learn the techniques, I wanted the full on journey of learning for myself and then to take it out into the world. I was already a coach, so adding another string to my bow was a no brainer!

Over the course of the last year, during my breathwork facilitator training, I have learned so much more than I ever thought I could. More techniques, more clarity, and more personal development journey than I ever expected.

Learning to breathe consciously was the biggest game changer for me. Breath is the only automatic bodily function we can consciously control and it can significantly affect our emotional state. So learning to wield it as a tool as well as it being the thing that keeps us alive, is about the most useful thing we can ever do for ourselves.

I use breathwork every day for myself – keeping the simple breath, but also using coherence breathing to slow down, or even just noticing my breath pattern and changing it consciously so it supports me rather than running away with my emotions.

Every time I dive into breathwork for myself, whether I’m doing it solo or it’s being guided by someone else, it always feels like a fresh experience. It could be something as straightforward as a box breath to regulate my system, or a more intense conscious connected breath that brings about real energy shifts. Especially if you are being led by someone else – them holding space for you to grow and change feels so nurturing. And it’s an experience we often miss out on in adult life.

Because facilitating breathwork for someone else is always an honour – that person is putting their trust in me, allowing me to direct them into changing the very thing that keeps them alive. And even if it feels edgy or uncomfortable at the time, the after effects will always be the thing they need. The breath is clever like that!

And no matter the technique, breathwork is a seriously powerful practice. One that shouldn’t be underestimated, but one that we all should be taking seriously as a part of our everyday lives.

If you haven’t already, I highly recommend just stopping, closing your eyes and taking a breath. One single breath. And see how you feel after. And if it feels good, take another. Then find the moments in your day where you can use it.

Taking a breath with you now.

Laura

To find out more about Laura, 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 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 Techniques & Practices

Box Breathing or Square Breathing

19/06/2024 No Comments

5-Minute Stress Buster

In our fast-paced world, stress has become an unwelcome companion in our daily lives. However, a powerful tool for managing stress is right under our noses – or rather, in our lungs. Breathwork, the practice of consciously controlling our breathing, can be a game-changer in how we handle stress. Today, we’ll explore a simple yet effective 5-minute breathwork exercise that you can easily incorporate into your daily routine.

The Power of Breath

Before we dive into the exercise, let’s briefly touch on why breathwork is so effective:

Physiological Impact: Controlled breathing activates the parasympathetic nervous system, which helps calm the body’s stress response.
Mental Clarity: Focusing on your breath can help clear your mind and improve concentration.
Accessibility: Breathwork can be practiced anywhere, at any time, without any special equipment.

The 5-Minute Stress Buster Exercise

This exercise, known as “Box Breathing” or “Square Breathing,” is used by everyone from athletes to Navy SEALs to manage stress and improve focus.

Here’s how to do it:

Inhale slowly through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold your breath again for a count of 4.
Repeat this cycle for 5 minutes.

Incorporating the 5-Minute Stress Buster into Your Day

To make this practice a habit, try integrating it into your daily routine:

Morning Ritual: Start your day with this exercise to set a calm tone.
Pre-Meeting Preparation: Use it before important meetings or presentations to center yourself.
Lunch Break: Take a breathing break instead of a coffee break.
Commute Companion: Practice while on public transport or waiting in traffic.
Bedtime Routine: Wind down before sleep with this calming exercise.

Remember, consistency is key. Even if you can’t do the full 5 minutes, any amount of conscious breathing can be beneficial.

The Science Behind the Stress Buster

Research has shown that controlled breathing exercises like this one can:

Lower blood pressure and heart rate
Reduce levels of stress hormones in the blood
Improve immune function
Increase feelings of calmness and well-being

By practicing regularly, you’re not just managing stress in the moment – you’re building resilience for future stressors.

Conclusion

Breathwork doesn’t require hours of your time or any special equipment. With just 5 minutes a day, you can significantly impact your stress levels and overall well-being. Give the 5-Minute Stress Buster a try and experience the power of breath in your daily life.

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

A Beginner’s Guide to Breathwork

09/06/2024 No Comments

Breathwork has gained significant attention in recent years as a powerful tool for physical and mental well-being. This ancient practice, found in various cultures worldwide, involves consciously controlling your breathing patterns to influence your physical, mental, and emotional state. If you’re new to breathwork, this guide will help you understand its basics and get started on your journey.

What is Breathwork?

Breathwork refers to any type of breathing exercise or technique that aims to improve mental, physical, or spiritual well-being. These exercises involve consciously changing your breathing pattern to achieve specific outcomes, such as relaxation, stress reduction, or increased energy.

The Science Behind Breathwork

The effectiveness of breathwork is rooted in its impact on our autonomic nervous system:

Parasympathetic Activation: Slow, deep breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress.
Improved Oxygen Exchange: Certain techniques can enhance oxygen uptake and carbon dioxide release, potentially improving overall health.
Mind-Body Connection: Focused breathing serves as a bridge between conscious and unconscious processes, fostering greater body awareness.

Basic Breathwork Techniques for Beginners

Box Breathing

Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat for 5-10 cycles

Diaphragmatic Breathing

Place one hand on your chest and the other on your belly
Inhale deeply through your nose, feeling your belly expand
Exhale slowly through your mouth, feeling your belly contract
Repeat for 5-10 minutes

Alternate Nostril Breathing

Close your right nostril with your right thumb
Inhale through your left nostril
Close your left nostril with your ring finger
Open and exhale through your right nostril
Inhale through your right nostril
Close your right nostril
Open and exhale through your left nostril
Repeat for 5-10 cycles

Getting Started with Breathwork

Start Small: Begin with just a few minutes of practice daily and gradually increase the duration.
Choose a Quiet Space: Find a comfortable, distraction-free environment for your practice.
Be Consistent: Try to practice at the same time each day to establish a routine.
Listen to Your Body: If you feel lightheaded or uncomfortable, return to your normal breathing pattern.
Stay Patient: Like any skill, breathwork takes time to master. Be patient with yourself as you learn.

Potential Benefits of Regular Breathwork Practice

Reduced stress and anxiety
Improved focus and mental clarity
Better sleep quality
Enhanced emotional regulation
Increased energy levels
Improved cardiovascular function

Remember, while breathwork is generally safe for most people, it’s always wise to consult with a healthcare professional before starting any new health practice, especially if you have pre-existing health conditions.

By incorporating these simple breathwork techniques into your daily routine, you can begin to experience the numerous benefits this practice has to offer. As you become more comfortable with the basics, you may wish to explore more advanced techniques or even participate in guided breathwork sessions with a trained practitioner.

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 focus and concentration?

31/10/2021 No Comments

Yes, breathwork can significantly improve focus and concentration. Techniques like box breathing or alternate nostril breathing are particularly effective for improving focus. Early in my Breathwork journey I was gifted with a Breathwork practice specifically for focus and concentration – I call it the Genius Genie, and you’ll find it in the section on Breathwork techniques. The Genius Genie aside, regular practice of Breathwork can lead to cumulative benefits, enhancing overall cognitive performance over time.

Oxygen boost: Increased oxygen to the brain can enhance cognitive function.
Stress reduction: Lowering stress levels helps clear mental fog.
Mindfulness training: Focusing on breath trains attention and reduces mind-wandering.
Autonomic nervous system regulation: Balancing the nervous system can improve mental clarity.
Energy management: Certain techniques can increase alertness and combat fatigue.
Reduced anxiety: Less anxiety often leads to better concentration.
Improved brain wave patterns: Some practices may promote brain waves associated with focus.
Mind-body connection: Enhanced body awareness can lead to better overall focus.
Rhythmic patterns: Some breathing techniques create a rhythm that aids concentration.
Break from digital stimuli: Breathwork provides a mental reset, especially beneficial in our tech-saturated world.

In Questions and Answers

Do I need special equipment to practice breathwork?

31/10/2021 No Comments

Most breathwork techniques require no special equipment, making them accessible to almost anyone. While equipment can enhance the experience, the essence of breathwork lies in the conscious control of your breath, which requires nothing more than your awareness and intention.

Basic equipment-free techniques:

Diaphragmatic breathing
Box breathing
4-7-8 technique
Harmonic Breathwork

These can be practiced anywhere, anytime, with no tools needed.

Optional items that some find helpful:

Yoga mat or comfortable cushion for seated practices
Timer or smartphone app for timed breathing exercises
Guided audio recordings for instruction and pacing, preferably with headphones
Essential oils, candles, cushions and blankets, reduced lighting – anything that creates a soothing and comfortable atmosphere for you

For specific practices:

Neti pot for nasal cleansing (often used before certain pranayama techniques)

In Questions and Answers

How long does a typical breathwork session last?

31/10/2021 No Comments

The duration of a breathwork session can vary widely depending on the technique and purpose:

Quick stress-relief techniques: 1-5 minutes Examples: Harmonic Breathing, Box breathing, 4-7-8 technique.
Useful for immediate calming in stressful situations
Daily practice sessions: 10-20 minutes: Suitable for techniques like diaphragmatic breathing or alternate nostril breathing
Often integrated into meditation or yoga routines
Intermediate sessions: 20-40 minutes: May include a combination of techniques or more focused practices
Common in group classes or guided sessions
Extended sessions: 60-90 minutes: Often used for more intensive techniques like holotropic breathwork
May include preparation and need a period of integration.
Workshops or retreats: Several hours to multiple days
Deep dive into various techniques, often combined with other practices

The key is to start with shorter durations and gradually increase as you become more comfortable. Even brief sessions can be beneficial, especially when practiced consistently. For beginners, 5-10 minute daily sessions are often recommended to build a sustainable practice.

In Questions and Answers

Can breathwork help with anxiety and stress?

31/10/2021 No Comments

Yes, breathwork can be highly effective in managing anxiety and stress. Its effectiveness stems from its direct impact on the autonomic nervous system:

Activates relaxation response: Deep, slow breathing triggers the parasympathetic nervous system, countering the “fight or flight” stress response.
Reduces cortisol levels: Regular practice can lower the stress hormone cortisol.
Improves heart rate variability: This indicates better stress resilience.
Provides a focus point: Concentrating on breath can break cycles of anxious thoughts.
Increases oxygenation: Better oxygen flow can reduce physical symptoms of anxiety.
Promotes mindfulness: Breathwork encourages present-moment awareness, reducing worry about future or past.
Offers a sense of control: Having a tool to manage symptoms can itself reduce anxiety.
Releases muscle tension: Certain techniques help relax tense muscles associated with stress.

Techniques like 4-7-8 breathing or box breathing are particularly useful for immediate anxiety relief. For long-term stress management, consistent practice of various techniques can build resilience and coping skills.

In Questions and Answers

How often should I practice breathwork?

31/10/2021 No Comments

The frequency of breathwork practice depends on individual goals, the specific technique used, and personal schedule. Here are some general guidelines:

For basic relaxation techniques:

Daily practice: 5-10 minutes, once or twice a day, can be beneficial for stress management and overall well-being.
Integrate into routine: Practice during natural breaks or before stressful situations.

For more intensive techniques:

2-3 times per week: 15-30 minute sessions for techniques like box breathing or alternate nostril breathing.
Weekly: Longer sessions (30-60 minutes) for more advanced practices like holotropic breathwork.

For beginners:

Start with 5 minutes daily, gradually increasing duration and frequency.
Consistency is key – regular, shorter sessions are often more beneficial than infrequent, longer ones.

Always listen to your body and adjust accordingly. Some people may benefit from multiple short sessions throughout the day, while others prefer one longer session. It’s also important to follow guidelines for specific techniques, especially more intense ones, to avoid overexertion.