holistic health – Beyond the Breath Online Magazine

Breathing for Females – Knowledge is Power

25/11/2024 No Comments

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How can breathing help with symptoms of hormone changes?

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

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

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

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

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

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

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

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

Breathe A-Gain with Dot

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

In 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 Breath of Business

Launching a magazine …. with Mercury as my guide

13/11/2024 No Comments

It was early in August

“Take a look at where the Sun meets Mercury Retrograde in your chart, that will give you a clue as to the cosmic invitation or potential theme for your project. For all of us this is in the sign of Leo (Creative Self Expression), and in my chart 26*35 of Leo it’s in the 11^th house (Community, groups and friendships)”

I’ve worked with Mercury as a project guide for many years. The cosmos gifts us with 3 invitations a year to give focus and attention to something for about 4 months, which from my experience as a project manager, I know is a great timespan to do something significant whilst still maintaining momentum.

Sometimes I’m passive in the invitation, aware of Mercury’s cosmic invite and holding it lightly, allowing and responding to what unfolds, and sometimes I’m more active and engaged.

As Mercury began to turn retrograde on the 5^th August 2024, I realised that the new project invitation would come about on the 19^th August 2024 (when Mercury Retrograde met with the Sun), this would be just 2 days after I left a rather toxic job. The synchronicity was not lost on me, and I knew that this would be especially powerful for me to engage actively with this cycle, especially as I moved through the grief process and reintegration into a life without a job for a while. So, I took my own advice (how often do we forget to do that?!) and I consciously tuned into what was waiting to be birthed.

The fact that you are reading this, is a testament to the outcome of that Mercury Project. Beyond the Breath Magazine.

I’ve had the idea of a Breathwork Magazine for some time. A place where Breathwork Facilitators could share their experiences with breathwork, bringing together all their knowledge and wisdom in life and combining it with Breathwork. I was also aware that as Breathwork became more popular, there were several courses and workshops popping up, that promised to teach Breathwork Facilitation in the blink of eye. I wanted to create a space where the Breath Curious could come along and explore the breath, and their own relationship with the breath, in a place that was supported by high quality training.

I’ll be honest here too; this was not just altruistic. I knew that I needed a community, a place where I could freely express myself, where I could surround myself with people that I would like to spend time with, and a place where I could share my skills and purpose. I knew I wouldn’t find this on any of the social media platforms that I knew of, and so I began to explore creating my own community steeped in my own values. One that didn’t rely on algorithms, wasn’t controlled by a huge corporate business, and could be handled by me – with my hubby working in the background on some of the tech things!

In short, I needed to find my voice and I needed a community, everything Mercury was inviting me into.

All of the planetary cycles give us 8 invitations to engage with the ebb and flow that cycle. The moon is the most obvious to us, as she waxes (grows) and wanes (contracts) in the sky for us to see, she’s a great example of how life is not meant to be lived at full throttle all the time. We are supposed to ebb and flow, inhale and exhale. When I began to engage with the dance of Mercury and the Sun, I chose to work with just 4 of those points in the cycle, akin to seasons.

So around about the middle of August this year, as I became acquainted with my own home office again, and the Winter of the Mercury Cycle began. It’s a time to go within, and the seed is planted. It’s a quiet reflective time, used to explore and define our project intention or mission. During this phase I let the idea of a Magazine percolate. I rested, I started to chat about the project, and to see how it sounded and felt as I discussed it. I let the seed of the idea find roots.

We moved into the Spring energy of the cycle at the end August. The Spring is where we explore possibilities, test, research and measure the outcomes. What works, what doesn’t. To use the seed analogy, we are pricking out some of the shoots to allow space for the plants that are left to grow strong and vibrant. In this phase we are planning and preparing as we establish the outcome. During this phase we researched technical platforms, began to map out the site directory – playing with the menus and layout. We researched article topics and began to gather scientific research, and I began to consider my voice. What I wanted to stand for and who I wanted to be as I grew into this new role of Curious Curator. At this point it still felt ethereal, and I didn’t do much real planning, although now I think it might have been helpful to!

The Summer of the cycle came around at the end of September. Summer is where we are full steam ahead. We have decided on our direction, our plans are in place, and we are taking regular action towards making it a reality. To continue with our little seed, we are now going from a bud to a flower in full bloom, attracting the bees and other pollinators to bring life and colour to our project. At Beyond the Breath, we now had a prototype and could start to talk to people about contributing. I created an area in my members site where I could capture the articles and the biographies of new authors, and I found lots of blogs and writing of my own that I wanted to include (I’m still uploading these bit by bit!) and most importantly I began to speak to Breathwork Facilitators about the project, inviting them to contribute. First within Breathing Space, the school where I trained to be a facilitator and I now teach.

I soft launched the magazine on astrological Samhain the 6^th November. It marks the anniversary of my first ever public breathwork in 2020 and felt fitting. We still have some tech issues to sort and of course we need more contributors and a readership, the growing of which will continue now as part of my every day work life, but it’s thanks to Mercury’s cosmic invite and the willingness to listen, to respond, and to act that you are reading this article and hopefully many more in the months and years to come.

And so, you find me here now, nearing the end of the summer cycle, knee deep in social media ironically, as I work out how to expand the readership and to expand the offer to other Breathwork schools that are also accredited by the Global Professional Breathwork Alliance, our closest thing to a regulatory body.

We are again about to enter the Autumn of this Mercury cycle, when Mercury goes retrograde on November 26^th 2024, where the invite is to put on the finishing touches, we are tidying up loose ends, gathering the fruit of our labours in seed terms. We are reflecting on our journey with Mercury as our guide, we are celebrating our accomplishments, and we are bringing the project to a close before we enter Winter again and a new project begins. At that point I will begin to systemise what we’ve created so I can manage it going forward as part of a normal work day.

There is still a way to go, but I am immensely proud of what we have birthed, and I smile daily as someone new submits an article, or I meet someone in the Writers Circle I launched alongside the magazine for those who need a bit of coaching and support, to begin or to continue to write and creatively express themselves.

Our new cosmic invite starts on December 6^th 2024. I will consider a new project, as I’m writing this I’m wondering what it will be. I have loved engaging with Mercury in an active and conscious way to harness the energy of the cosmic invite and create something that I hope will last for a very long time.

Would you like to join me in running a project for your life or business in line with the cosmos? Pop along to my free Zoom session on 26^th November at 7.30pm UK time and I’ll take you through the process. I’ll give you all the key dates for each season in the cycle. I’ll talk you through the cosmic invitation depending on the house in your chart where Mercury and the Sun will meet, and we’ll discuss the flow of the cycle through the project so you can begin to vision the outcome. And of course we’ll breathe together.

You can sign up by visiting https://members.sharyn-with-a-why.co.uk/mercury-project-workshop

Sharyn with a Why – Founder and Curious Curator of Beyond the Breath Magazine.

Astrologer, Breathwork Teacher, Cosmic Coach – a supportive guide for Soulpreneurs in life and business – May you remember your true nature and live in stress-free alignment

To find out more about Sharyn with a Why, take a look at her Profile in Practioners 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 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 Events & Workshops

Hybrid Breathwork Facilitator Training – York, UK

03/06/2024 No Comments

Breathe Life into Your Calling and Transform Lives – Through the Power of Breath

Sharyn with a Why is a senior teacher and course leader with Breathing Space

Are you ready to embark on a journey that will not only change your life but empower you to guide others towards transformation? Our Hybrid Breathwork Facilitator Training could be knocking!

As someone who’s walked this path, I can tell you that the relationship with your breath can be truly life-changing. From my first conscious breath to a consistent state of breath awareness, I’ve experienced first-hand the wisdom and empowerment that comes from this practice. Could it be your turn to dive deep and emerge as a skilled facilitator, ready to share this gift with the world?

Why Choose Our Hybrid Training?

400 hours of comprehensive training accredited by the GPBA
We combine an online course created by Breathing Space Founder Benedict Beaumont, with in-person workshop days created by Sharyn, held in the beautiful city of York.
Working with the energy of nature. The workshops not only reflect the practical element of the course, but also the energy of the moment. Blending online flexibility with in-person magic
A unique blend of Group activities and connection, Self learning, and 1-2-1 coaching support
Learn both the art and science of breathwork facilitation where anatomy and physiology meets the spirit of Breathwork.
Become part of a supportive Community of like-minded and like-hearted souls, who breathe together, and learn together.
Embark on a personal and professional journey that we call the twin trail
Trauma-informed approach

Every Journey starts with a single step

Hear from Our Trainees

“If you are looking to develop your skills and qualification as a breathwork facilitator, I would highly recommend Sharyn’s Hybrid Breathwork Facilitator Course.
Sharyn is an incredibly supportive leader, who is not just here to impart knowledge, but to ensure you are guided on your own Journey to fully embody the tools and practices into life and business” – Carly

“After nearly two decades of CPDs, I have a healthy phobia of training days. But I’ve loved each and every one of Sharyn’s workshop and have really enjoyed the shared exploration that we undertake on each one.
Each time, I get ideas and new perspectives that ‘land’ straight away, but also several that plant seeds and grow over the weeks that follow.
I’m grateful to Sharyn for putting this together and would thoroughly recommend the hybrid route for anyone with an interest in breathwork.” – Marek

Ready to take the next step?

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In Questions and Answers

Can breathwork help with weight loss?

31/10/2021 No Comments

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

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

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

In Questions and Answers

How does breathwork affect blood pressure?

31/10/2021 No Comments

Breathwork can have a significant impact on blood pressure:

Immediate effects: Low (gentle), Slow and deep (into the belly) breathing can lower blood pressure.
Parasympathetic activation: Certain techniques activate the “rest and digest” system, promoting vasodilation.
Stress reduction: By lowering stress levels, breathwork can help reduce stress-related hypertension.
Heart rate regulation: Slowing the heart rate through breathing can lower blood pressure. Regular breathing patterns may help regulate cardiovascular rhythms.
Baroreceptor sensitivity: Some practices may improve the body’s natural blood pressure regulation.
Nitric oxide production: Deep breathing may increase nitric oxide, a vasodilator.
Oxygen efficiency: Improved oxygenation can support overall cardiovascular health.

Consistent practice may lead to sustained blood pressure improvements. It’s important to note that breathwork should complement, not replace, treatment for hypertension. Your body is wise and will speak to you if you listen.

Consider the following breath styles to explore what works for you.

Buteyko Reduced Breathing

Gentle breath Reduction increases CO2 tolerance
CO2 is a natural vasodilator
Can lead to sustained vessel dilation over time

Coherent Breathing (5-6 breaths per minute)

Synchronizes heart rate variability
Promotes balanced autonomic function
Supports healthy vessel tone

Extended Exhale

Longer exhales activate parasympathetic nervous system
Promotes nitric oxide production
Helps reduce blood pressure through vessel relaxation

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

Can breathwork help with depression?

31/10/2021 No Comments

I would say I am a living example of how it can! When practiced consistently and alongside other supportive methods, which are dependant upon the individual. I needed rest and the space to explore previously unlooked at emotions and cPTSD trauma, so breathwork and meditation, along with a programme of self development and learning really helped.

Breathwork shows promise in helping manage symptoms of depression:

Stress reduction: By lowering cortisol levels, breathwork can help alleviate stress-induced depressive symptoms.
Mood regulation: Certain techniques may help balance neurotransmitters associated with mood.
Increased oxygenation: Better oxygen flow to the brain can potentially improve mood and cognitive function.
Mindfulness promotion: Focusing on breath can help break cycles of negative thoughts.
Autonomic nervous system balance: This can help regulate emotional responses.
Sleep improvement: Better sleep quality, often resulting from breathwork, can positively impact depression.
Physical activity: Some breathwork practices involve gentle movement, which can be beneficial for depression.
Self-empowerment: Having a tool to manage symptoms can provide a sense of control.
Potential for neuroplasticity: Regular practice may support brain changes that could help with depression.

While research is ongoing, some studies have shown positive results. However, breathwork should not replace professional mental health treatment. It’s best used as part of a comprehensive approach to managing depression, ideally under the guidance of a mental health professional.