breath awareness – Beyond the Breath Online Magazine

I am the moment you know you exist

16/11/2024 1 Comment

Watching the winds move through the valleys of me,
Wondering what it catches, what it carries, the rivering of breeze,
As my body rests as mountains without peaks,
I find myself gently, quickly caving in;
The dissolving of skin

Now then, in center sea,
A point of light, made just for me,
I watch it as the moment existence begins,
No breath, no motion,
Only stillness, as I move in,
Many layers fall at the wayside,
I barely realize what I’m leaving behind,
As I wander forward, as I feel more alive,
I remember the wind, I remember the skin,
There was a lingering message hidden within,
The quietness of sleep, the continuance of me,
Oh yes, the breath, is there something you wish to speak?

“I am the moment you know you exist.”
I let it rise in, then I let it sink a bit,
Like the fall of my breath is bringing me to the point nonexistence is in,
The inner wind, I’m travelling,
Calms and sets me down somewhere deep inside,
Here, I’ve never been,
“Here, is where we began,”
Says the breath, as I suddenly realize, I am

Tavisha, vis-à-vis

To find out more about Tavisha, take a look at her Profile in Practioner’s 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 Mind

Breath is the Bridge, Breath is the River

22/10/2024 No Comments

‘Become aware of the breath, the sensation of the air passing in and out through your nostrils. As you focus in on this sensation, let everything else in your mind slowly fade away. Let all the things that have happened to you today and all the things that you have to do, all your cares, all your worries, all your troubles, slowly melt away. All you become aware of is the in and out of your breath. In…. and out…. in….. out….’

The journey from Meditation to Breath

I was sitting cross-legged in a Buddhist Gompa, listening to my teacher give instructions. It was very comforting; a still and quiet refuge from the craziness of the outside world. Whenever I stepped into the temple, the thick red carpet and scent of nag champa incense burning made me immediately relax.

While my teacher was speaking I found it very easy to concentrate. Her steady voice had a certain authority, and my mind naturally did as she asked. I focussed in on my breath, its slow steady rhythm and the in–and-out of air on my throat. My concentration narrowed, tightened, focussed. In…. and out…. in….. out….. .

I felt I could really train my mind in such a space, tame my monkey mind by improving my concentration. Make it like a smooth still lake, untroubled by ripples. Make it like the clear blue sky, untouched by clouds. Meditating on my breath was working on becoming enlightened – just as Buddha had – and that was definitely a goal worth striving for.

‘There is the outside world,’ my teacher said, ‘and the inside. Your breath is the bridge between them. You know what the outside is like; full of suffering and delusion, but do you know what the inside is like? What wonders lie inside? Remember, your breath is the bridge between them. In… and out…. In… out….’

And indeed there were wonders inside. Oceans of stillness, of peace, of strength, of love and compassion for all living beings. Big mind and big heart. Buddha mind, buddha heart. Enlightenment.

But when my teacher stopped speaking and let me meditate in silence, my meditation ended. My concentration wandered, my focus slipped. My monkey mind was back, jumping around all over the place, going anywhere but my breath. I was on the bridge and trying to get back inside, but it seemed a titanic wind was pushing against me, and the more I pushed on, the harder it pushed me back.

It was even worse when I left the refuge of the temple and tried to meditate at home. Not only was there that same wind beating me back – refusing me entrance to my inside world of wonders – but the craziness of the outside world, drenched in suffering and delusion, made the bridge feel like a dangerous place, an untethered, flapping rope bridge to cross a raging torrent. One slip and the waters would swallow and drown me.

After a while, I stopped meditating. I stopped going to the Gompa, I stopped following my teacher. Although my lack of progress in my meditation was not the primary reason in my decision, it definitely played a part. The glimpses that I had of my inside world became just memories. Enlightenment seemed again unattainable. I stepped back from the breath, from that bridge of terror, and became immersed again in the outside world.

A few years later, by chance I found myself at Conscious Breathwork in Bali, Indonesia. My experience of Buddhist breath meditation had left me cynical yet longing for something to happen. I wanted to try and cross the bridge again, but I had lost the faith that I – or even anyone else – really could.

For those of you who have experienced a Conscious Breathwork, you will know that it is nothing like a Buddhist breath meditation. There is no concentration, no focussing, no mental component at all. Just breathing, Conscious Breathing. Within a few breaths of my first session, amazingly, magically, without any effort, without even really listening to the teacher, I found myself back at the bridge, staring towards my interior world of wonders. The wind was as strong as before, perhaps stronger, the bridge more unstable, and the waters below more akin to a deluge than a river, but I was back, looking at something I thought lost to me forever.

This time though, standing at the start of the bridge, I felt strangely calm. With a flash of insight I knew what I had to do. Rather than force myself across, I took a different path. For a moment, I stood up tall and faced the wind, feeling it wrap and buffet my body. Then I let myself fall backwards into the river, letting the waters engulf and sweep me away.

You see I realised that my breath was not just the bridge, my breath was also the river. And if I just let myself go, if I abandoned my fear and followed my breath it could sweep me away not just to my inside world of wonders, but to places that I could not even imagine. A place where there was no difference between inside and out, where there was not any difference between suffering and enlightenment.

If you have the opportunity to try a Conscious Breathwork, and if you then find yourself standing in front of the wild elemental rivers of your own being, then you might find yourself letting go as well.

You could even go there right now, if you are brave enough. It’s easy. Just breathe. Consciously breathe.

In…. and out…. in….. out….

Benedict Beaumont – Founder of Breathing Space

To find out more about Benedict, take a look at his 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 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 Questions and Answers

How can I incorporate breathwork into my daily routine?

31/10/2021 No Comments

Incorporating breathwork into your daily routine can be simple and effective, when our students begin their facilitator training with Breathing Space, we encourage a short daily practice and a longer breathwork at least once a week:

Morning practice: Start with 5-10 minutes of rhythmic breathing upon waking.
Commute breaths: Practice a gentle lung stretch during your commute (if not driving, for example at traffic lights).
Work breaks: Take short breathing breaks between tasks. Perhaps try 4-7-8 breath whilst the kettle is boiling.
Mealtime mindfulness: Practice breath awareness before meals, just noticing how you are feeling and how you are breathing.
Stress response: Use quick techniques like box breathing during stressful moments.
Exercise warm-up/cool-down: Incorporate breathwork before and after workouts.
Bedtime ritual: Practice calming techniques before sleep, again rhythmic breathing is great.
App reminders: Use smartphone apps to remind you to practice throughout the day.
Pair with habits: Attach breathwork to existing habits like brushing your teeth.
Mindful moments: Use daily activities (e.g., waiting in line) as cues for brief practice.

Start small and gradually increase. Consistency is key – even short, regular sessions can be highly beneficial. Experiment to find what works best for your lifestyle and needs. For me, I simply started with Breath Awareness at various points during the day, and developed my practice from there. I have to confess, this deteriorated during a particularly difficult time for me, and my regular longer breathworks actually kept me on track, so be aware and be kind to yourself.

In Questions and Answers

Is it better to practice breathwork in the morning or evening?

31/10/2021 No Comments

The optimal time for breathwork practice can vary depending on individual needs and schedules, as well as the type of breathwork under consideration. I am usually alert and activated after a Conscious Connected Breathwork, and so prefer to practice during the day, where a Yoga Nidra or Heart Coherence Breathwork might help with relaxation at night time. Be mindful of your body and rhythms.

Morning practice benefits:

Energizing start to the day
Sets a calm tone for daily activities
May improve focus and productivity
Can help manage morning anxiety

Evening practice benefits:

Helps unwind and destress after a long day
Can improve sleep quality
Aids in transitioning from work to relaxation mode
May help process the day’s emotions

Factors to consider:

Personal energy levels at different times
Work and family schedules
Type of breathwork technique (energizing vs. calming)
Individual health conditions

Some people benefit from both morning and evening sessions, using energizing techniques in the morning and calming ones at night. Ultimately, the best time is when you can practice consistently. Experiment with different times to find what works best for you and your lifestyle.

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

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.