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In Breath and the Mind

The Power of Breathwork

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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

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In Breathwork Reflections

Falling in love – with Breath work

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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

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In Breath and the Mind

Breathe Away Stress

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Breathe Away Stress

How Breathwork Techniques Can Reshape Our Stress Response

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

The Physiology of Stress

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

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

How Breathwork Intervenes in the Stress Cycle

Breathwork can interrupt this stress cascade in several ways:

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

Evidence-Based Breathwork Techniques for Stress Management

  1. 4-7-8 Breathing: Developed by Dr. Andrew Weil, this technique involves inhaling for 4 counts, holding for 7, and exhaling for 8. A study in the Journal of Emergency Medicine found this technique effective in reducing anxiety in emergency department patients.
  2. Coherent Breathing: This involves breathing at a rate of about 5 breaths per minute. Research published in the Journal of Alternative and Complementary Medicine found this technique effective in reducing symptoms of depression and anxiety.
  3. Pursed Lip Breathing: Often used in COPD management, this technique can also help reduce stress and anxiety. A study in the journal Respiratory Care found it improved breathlessness and anxiety in COPD patients.

Long-Term Benefits of Regular Breathwork Practice

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

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

Integrating Breathwork into Daily Life

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

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

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

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

About the Author – Sharyn-With-A-Why

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

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In Techniques & Practices

Box Breathing or Square Breathing

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Breathwork in Daily Life

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:

  1. Physiological Impact: Controlled breathing activates the parasympathetic nervous system, which helps calm the body’s stress response.
  2. Mental Clarity: Focusing on your breath can help clear your mind and improve concentration.
  3. 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:

  1. Inhale slowly through your nose for a count of 4.
  2. Hold your breath for a count of 4.
  3. Exhale slowly through your mouth for a count of 4.
  4. Hold your breath again for a count of 4.
  5. 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

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In Questions and Answers

How can I incorporate breathwork into my daily routine?

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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:

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

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In Questions and Answers

How long does a typical breathwork session last?

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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.

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In Questions and Answers

How often should I practice breathwork?

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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.

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