breathing techniques – Beyond the Breath Online Magazine

In Events & Workshops

In-person Breathwork YORK, UK – The Elements Series – AIR

23/01/2025 No Comments

Drawing on whatever is happening for us in the moment. In this breathwork circle we’ll have time for learning, sharing, self-reflecting, and most of all BREATHING

Take a break from the weekend shopping and chores and join Sharyn with a Why from Breathing Space for a Conscious Breathwork Session in central York on the first Saturday of the month at 10.30am (2 hours)

In these monthly sessions, we spend time with the fundamental elements of nature – Fire, Earth, Air and Water – exploring what they mean to us, how they can support us and how we can support nature in exchange.

Bring a yoga mat or a blanket (or both), a notebook and pen, and some water. Gift yourself 2 hours dedicated totally to YOU

Venue

Quaker Meeting House, Friargate (Backhouse room)

Date and Time

1st February 2025 at 10.30am – Air – Our desire to explore new territories, learn and expand our consciousness.

AIR – Our balance and duality of our nature – in our curiosity and research as we interact with our world; our relationships with others; our freedom to express as part of a community

Tickets and Price

Tickets are £22 and you order them here on Eventbrite

In Breathwork Reflections

Christmas – joyful expectation or forced happiness

23/12/2024 No Comments

I can still remember Christmas time in my childhood. Two weeks before Christmas Eve, my relatives came together for my birthday. My brother and I had already been allowed to decorate the Christmas tree – including the tinsel.
There were candles on the table and the smell of Christmas cookies in the air. My birthday was always the milestone on the way to Christmas. A kind of halfway marker.

We spent Christmas Eve with my grandparents, who lived just two streets away. My grandma had the biggest and most beautiful tree and spent hours decorating it. The tree was so expansive that we had to crawl under it to get the last presents out. It was decorated with bows, little angels and gold baubles and to this day, my grandparents’ trees are among the most beautiful for me.

My grandfather spent the whole day in the kitchen preparing the food. The table was set with fine crockery and heavy crystal glasses. And when everyone was seated at the table, the steaming casserole of salmon in cream sauce was ceremoniously brought in. It was served with boiled potatoes with fresh parsley and even Coca-Cola for us children. As I write about it, I can see it clearly in front of me. My grandparents, full of pride and happiness. I can feel the heavy glass of cold Coke in my hand and smell the food on my plate.
These Christmas days were full of joyful anticipation. They were filled with love, warmth and care for one another. There was heartfelt laughter and heartfelt giving.

The older I got, the more difficult Christmas became for me. The change came slowly but steadily and now the whole of December causes me difficulties. It’s the forced joy that makes it difficult for me. Every face that beams with Merry Christmas wishes feels wrong to me. All the Christmas parties and shopping trips and Christmas markets make me feel uncomfortable. Christmas feels fake and false. The laughter from the heart sounds forced and the gifts from the heart are more likely to be from Amazon – last minute.

To cope with this, I avoid Christmas. I only celebrate my birthday with my favorite people in a tiny circle, there is no Christmas tree and no other Christmas decorations in the house. We don’t visit a Christmas market and there’s no smell of cookies in the air.
However, this avoidance strategy only led to a lot of pent-up emotions and an incredibly guilty conscience towards my children. Because I’m taking this pre-Christmas time away from the three of them.

So I have no choice but to face up to it. And of course, the various breathing techniques that I have learned in the meantime come in handy here. BoxBreathing and Coherence Breath are my absolute favorites and can be practiced in any situation. Whether in hectic traffic, with the umpteenth message from my dear family about dessert or when looking at the long to-do list.

So I breathe while we put fairy lights on the window. I breathe while we hang up the pretty Christmas baubles. And I breathe while we bake cookies and make snowflakes.

And I treat the people around me with love and warmth and try to bring back some of this wonderful childhood memory and pass it on.

Jenni – an elf on its journey

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

In Breath and the Body

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 Breathwork Reflections

Breathwork: A Journey from Control to Acceptance

19/11/2024 No Comments

Breathwork changed my life in ways I couldn’t have anticipated. For most of my life, I was a chronic overthinker, always on alert, always afraid that happiness was something fleeting, a thing that would eventually slip through my fingers. Even in moments of joy, I was braced for it to end, and in every other moment, I fought to control the world around me. From school struggles to navigating
motherhood, I felt I had to manage every little thing, and that meant controlling not only myself but everyone else around me. It was exhausting.

Raising teens was the real turning point. My children, who I loved fiercely, were not interested in living life on my terms. They were on their own journeys, with their own dreams, fears, and choices. And my efforts to control them were met with resistance and frustration—from them and, eventually, from me too. This
was the wake-up call I needed, and it became painfully clear that I couldn’t go on this way. I was drained, burnt out, and anxious. I needed something different, but I didn’t know what that was yet.

Like so many, I first turned to meditation, but it didn’t connect with me in a way that felt sustainable or transformative. Then, I found the breath.

I started with the basics—simple breathing techniques I could incorporate into my day. These techniques were my first lessons in presence and control, a way to connect with myself in a way that I hadn’t before. Bit by bit, I started to feel different, as though I was rediscovering something about myself that had long
been buried. Slowly, my relationship with control began to shift, and it was only the beginning.

Then I discovered conscious connected breathing, and my world changed again. This practice took me deeper, helping me release layers of tension and emotion that I didn’t even realize I was holding. For the first time, I began to accept myself, not as someone trying to become or achieve something different but
simply as myself. Breath by breath, I found a sense of peace, and for the first time, I could sit with who I was without judgment or expectation.

The most transformative lesson of all was acceptance. I began to let go of old wounds and beliefs I had clung to for years. I found myself re-examining experiences I had long carried as heavy burdens, questioning the meanings I had attached to them. I was rewriting the emotions and perspectives that shaped my past. Little by little, I could see these experiences as steps on the journey rather than things I had to battle or overcome.

And here I am, still evolving but finally feeling at home in my skin. The journey isn’t about becoming someone new; it’s about meeting myself as I am, with all my imperfections, strengths, and weaknesses.
Breathwork has changed my relationships with others as well. As a mother, I’ve become more accepting, more open, less controlling. I see my children for who they are, and I trust them on their paths. As a teacher, I now focus on what matters most. Connection—real, honest connection—is what truly makes an impact. In my classroom and at home, I’m more compassionate, less self-critical, and more able to embrace both myself and others without judgment.

Learning to breathe was my first step to learning to live. It’s a journey of release, acceptance, and growth. And if I can offer one insight from my experience, it would be this: the answers we seek are often not in striving but in simply being—being with ourselves, our breaths, our truths.

Marie Doherty – Empowering Women to Breathe, Thrive, and Shine.

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

In Breathwork Reflections

On trusting the breath and letting go of outcomes

18/11/2024 No Comments

I don’t know about you but I have sometimes lost my equilibrium as I stressed over issues I cannot control in my life, or imagined negative future events. On those days I need conscious connected breathwork more than ever. It’s also on those days that I resist this work more than ever.

Before discovering breathwork, I would sit in my familiar discomfort and gradually lose more and more stability. The consequences of not dealing with my emotions would make me edgy and unsatisfied with life, and then I would wonder ‘how did I get here’?

Now I know better. I find a comfortable place to sit or lie down and I start breathing. No pauses at the top, no pauses at the bottom. The first few minutes are really uncomfortable. As I move through the layers of my mental defenses, I feel as if I am ripping through myself. My mind does not want to give up control and I want to quit. I want my familiar dark. But I push and I embrace the uncertainty of letting go of my mind. It feels risky, but I am brave. Eventually, I surrender to my body and there is no more fragmentation. I become an ocean of waves rising and collapsing into myself.

My mind and body are one, sweet consciousness experiencing itself. What the breath brings I never know until it happens. Sometimes I desire a release but it doesn’t come. Sometimes I set an intention to bring clarity or resolution to a problem, but the breath delivers clarity on something else, unrelated to what I was fussing about. When I finish, the session I am strangely whole and relieved even though my wish for a specific outcome didn’t come to be. The darkness has dissolved. The confusion is gone.

I have come to understand that sometimes in order to resolve one thing, you first have to grasp another truth, which in turn resolves the one you were concerned with. Truth unveils in layers and in a kind of order sometimes. It’s not linear and it’s not black or white. I have learned to let go of outcomes and just focus and trust the breath to illuminate what needs to be revealed. The breath knows better. There is safety in this trust.

The breath is the light, not just on your truth, but on truth itself.

Jasmina

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

In Techniques & Practices

4-7-8 Breathing: A Simple Tool for Calm and Balance

17/11/2024 No Comments

Feeling overwhelmed, anxious, or struggling to fall asleep? The 4-7-8 breathing technique is a simple, accessible tool you can use anytime to regain calm and balance. This practice involves a focused pattern of breathing that soothes the nervous system, making it particularly helpful for managing anxiety, improving sleep, and easing nausea or dizziness.

What is 4-7-8 Breathing?

4-7-8 breathing is a rhythmic technique where you:

1. Inhale through your nose for **4 seconds**.
2. Hold your breath for **7 seconds**.
3. Exhale slowly and fully through your mouth for **8 seconds**.

Developed by Dr. Andrew Weil and inspired by ancient pranayama practices, this method gently encourages your body to switch from a state of stress (fight-or-flight) to relaxation (rest-and-digest).

Why It Works

This technique engages the parasympathetic nervous system, which is responsible for helping the body relax. By slowing down your breathing, you send calming signals to your brain, counteracting the physical and mental symptoms of stress.

Regular practice of 4-7-8 breathing can help to:

– Reduce anxiety and promote emotional balance.
– Support better sleep by calming racing thoughts.
– Ease nausea and dizziness, particularly helpful for those experiencing hormonal shifts.
– Improve focus and clarity during stressful situations.

How to Practice

Here’s a quick guide to practicing 4-7-8 breathing:

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your belly (optional) to connect with your breath.
3. Inhale deeply through your nose for 4 counts
4. Hold your breath for 7 counts
5. Exhale slowly through your mouth for 8 counts (breathing through pursed lips helps)
6. Repeat for 2-4 cycles, or as long as feels good.

Pro Tip: If you’re new to this practice, you may feel lightheaded at first so consider doing this practice sat down initially.

Start with fewer cycles and gradually build up as your body adjusts (but you might not need to do many)

Who Can Benefit and When to Use

This technique is a versatile tool for anyone looking to manage stress and improve their well-being.

It’s particularly helpful:

– During moments of anxiety or overwhelm.
– As a night time ritual to support sleep.
– In response to physical symptoms like nausea or dizziness.

However, individuals who are pregnant, have unmanaged high or low blood pressure, or certain respiratory or cardiovascular conditions should consult a healthcare provider before practicing.

Why It’s Helpful During Menopause

For those navigating menopause, 4-7-8 breathing can be a powerful ally. Many experience anxiety, sleep disturbances, and physical discomfort such as dizziness or nausea during this transition.

Incorporating this practice into daily life provides a simple, natural way to find relief and regain a sense of control.

On a Personal Note

Learning this technique as an apprentice facilitator, it was my least favourite to guide (I’m not the best at counting). However, during a particularly sleepless night, I surrendered and found it highly effective as it had me drifting off within a couple of breaths.

I’ve also been surprised to see how effective this has been for a good few of my menopause clients struggling with vertigo, nausea and the 3am wake ups so I now guide this regularly (I’m still working on the counting).

Final Thoughts

The beauty of 4-7-8 breathing lies in its simplicity and effectiveness. It requires no special equipment, can be done discreetly in almost any situation, and brings rapid results when practiced consistently.

Whether you’re seeking calm during a hectic workday or trying to unwind before bed, this technique is a reliable way to create space for relaxation and balance.

If you’re ready to experience the benefits of 4-7-8 breathing, check out the accompanying video guide, where I walk you through the technique step by step!

Carly Killen – Discover yourself – one breath at a time

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

In Breathwork Reflections

The beginning

10/11/2024 No Comments

I attended my first conscious connected breathwork session early 2023 not really knowing what it was all about. Led by our very own weaver Shakti Tracy from Diamond Heart Network, I was blown away by the experience.

Having always been a seeker of ‘altered states of reality’ specifically in my younger years, I was fascinated by the concept of something as simple and accessible as our breath being able to support my journey of healing deep rooted wounding.

At first when I tried the continuous breath I struggled. I got a very dry mouth and was convinced I was ‘doing it wrong’. Imposter syndrome being a close companion of mine (we all know that one right?). We were journeying that day to meet our guides – divine masculine and divine feminine. I don’t remember who came through as my divine feminine in the first session (that I believed I was doing wrong!) as I was more concerned by ‘feeling silly’ and ‘getting it wrong’.

Before the second journey I sought out technique advice from my peers (whom I saw as much more knowledgeable!) I do remember thinking….’this wont work on me because my brain has been way too altered before by chemicals’ Self limiting beliefs were strong and I was resistant to allowing the natural flow.

We started the second session and I positioned myself more towards the corner of the room as I’d felt exposed in the first session being in the middle of room. I must add that the noises people were making during the session slightly baffled me. Screaming, crying, laughing, howling….what was going on that I just didn’t get? Nevertheless, I began breathing in earnest wiling myself to surrender and trust.

I can’t really describe what happened for the next hour. I was faced face to face with Thor and his mighty hammer along with a Minotaur. I came round a the end of the session wondering where the hell I was and what the heck had just happened. Pretty much like my first acid trip back in the 90’s. Just WOW! We all sat and shared and I was just so excited that I’d ‘got it right’ rather than focused on what the messages were for me. That processing came much later when in my own space.

My giddiness at my success overpowered the actual healing pathways it had provided for me. I knew then….I knew I needed more breathwork in my life.

My mum has raised me talking about how as humans we don’t breath properly and I’d often mused over her words but not really thought deeply about it. Having raised a son with chronic asthma, I knew he needed to breath deeper and I had often led mini ‘breathwork’ sessions with him when he was in hospital but suddenly all the pieces were coming together.

That summer I attended 5 wellbeing festivals leading Forest Bathing workshop sessions for folks in the conscious community and I made sure I attended as many breathwork sessions as I could. I paid for a 1:1 session with the amazing Julie Ann Horrox at LoveHerder “Getting High on Life” 2024 and she led me to shift some huge and painful blockages. She supported me with such love and nurture and the connection to her, her story and her presence filled me with joy. This consolidated my yearning to train as a breathwork facilitator. At Stone Cold Sober festival I was blessed to attended 6 sessions all with different facilitators and wow – this expanded my experience of how many ways there are to practice breathwork. I was hooked.

I became one of those people rolling around screaming, laughing, crying, chanting, howling and ultimately…releasing the stuff that wasnt even mine to begin with. Pure relief washed over me.

Early in Jan 2024, the universe served me another dose of health curveballs as my heart started to cry out with pressure. I listened but didn’t know what to do. Then I was released from a work situation that I hadn’t even realised had become very heavy on my shoulders (even though my neck was bad again needing surgery and I’d just had shoulder surgery – wakey wakey Lix!)

Once released from this time consuming role and with a long period of healing ahead – I had space open up in my life to again recreate and hone in on what I was being called to do. 1 week after my spinal surgery – I heard the call. I’d been growing closer with Shakti Tracy chatting about life, love and the universe and she mentioned that she was running a special April start course. She had felt the call to do an extra course this year and I took the sign. I signed up. Leapt hoping the net would appear. My finances being the worst they have been since I was young having had to surrender paid work because of my health.

I had been mediating hard on abundance, prosperity and more specifically doing a breathwork course for some time. My net appeared. Ok yes, it went more like ‘Dad? Please can you help me out?’

He has watched me since I had to leave my teaching career 3 years ago try to rebuild my life after my life changing injury at work and I know he chuckles at my ‘witchy’ ways but he had recently read about Breathwork in his daily paper and so he was ‘on board’ with this direction I wanted to take. He had only recently read this when I asked my favour….big ups universe.

So here I am now. A new neck, space in my life for a new venture, time and motivation to pour into the course and a really supportive network of wonderful authentic woman cheerleading me on.

2024 so far has been a wild ride of panic, fear, rejection, pain (mental and physical), confusion, challenges and heartache….but for each of those feelings it has brought authenticity, love, support, opportunities, huge joy, loyalty, progression, treasure and a vast wealth of excitement, growth and passion as all of it is a perfect sign of divine timing and absolute trust at the organic flow of our bloody beautiful universe!

Here I go with the truly transformational journey with my breath, your breath and the life with the universe breathes into us.

Lix from Elixir Breathwork – breathing is medicine for the soul.

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

In Breath and the Mind

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 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

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