mindful breathing – Beyond the Breath Online Magazine

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

I am the moment you know you exist

16/11/2024 1 Comment

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

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

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

Tavisha, vis-à-vis

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

In Breath and Emotions

Sensitivity and the Breath:

28/10/2024 No Comments

Discovering the Strength in Feeling Deeply.

“Through the breath, we find our way back to ourselves – to the wisdom that whispers within, to the strength that lives in our sensitivity, and to the profound truth that we are enough, just as we are.”
— Lottie Evans

For much of my life, I felt like a stranger in my own body. I was out of tune with myself, with my emotions, and with the quiet whispers of my soul. Like many sensitive souls, I learned to mask my true nature, burying my sensitivity under layers of distraction, denial, and numbness. Society taught me that sensitivity is synonymous with weakness, that feeling deeply is something to be “fixed,” and that the way forward was to toughen up, to become someone I was not.

However, the more I tried to escape my sensitivity, the more disconnected, anxious, and overwhelmed I became. Caught in a cycle of self-criticism, I tried to erase parts of myself that were, in fact, my truest essence. My sensitivity, the very thing I sought to deny, called me back time and again, whispering, “Listen.”

It wasn’t until I discovered the breath – the simple, profound act of breathing with awareness – that I began to reconnect with my body and embrace my true nature.

Our breath is one of the most beautiful tools we possess, a constant companion throughout our lives. Yet, how often do we truly pay attention to it? How often do we notice the rhythm, depth, and texture of our breath as it moves through us?

For years, I breathed without thought, taking each inhale and exhale for granted. When I began to focus on my breath – to truly notice it – something incredible happened. I discovered that breath is not merely a physiological process; it is a gateway, a bridge between the body and the mind, the conscious and the unconscious.

By tuning into my breath, I began to hear my body’s wisdom, feel the emotions I had suppressed, and explore my inner landscape. The breath became my tool for understanding energy, soothing myself in moments of overwhelm, and finding clarity amidst confusion.

Through this journey with breath, I began to see my sensitivity as a gift rather than a burden. Sensitivity is not weakness; it is the profound ability to feel deeply, sense the subtleties of life, and connect with others on an emotional level. It is a strength, a superpower that allows us to live fully and experience the richness of being human.

For too long, I believed that being sensitive made me fragile and that my emotions were burdens to be managed or controlled. The breath taught me otherwise. It showed me that sensitivity, when embraced, is a source of wisdom, creativity, and deep connection.

The breath serves as an ally in helping us harness our sensitivity and acknowledge it as a strength.

The breath brings us back into our bodies. When we are sensitive, we often pick up on various external stimuli and can lose touch with our needs and feelings. The breath grounds us, reminding us to check in with ourselves. It allows us to notice where we hold tension, discomfort, or ease, fostering a direct conversation with our bodies.

Sensitivity often accompanies a highly active mind, constantly processing and analysing. When overwhelmed by thoughts or emotions, breath can anchor us. By focusing on the rhythm of inhale and exhale, we settle our minds, creating calm amidst chaos. Deep, slow breathing sends signals to our nervous system that it is safe to relax and be present.

Our breath is intricately connected to our energy. Shallow breathing restricts the flow of energy in our bodies, while deep, full breathing allows it to move freely. The breath helps us tune into our energetic state, guiding us to notice where we feel depleted or vibrant. By working with the breath, we can balance our energy, nourish ourselves, and ground ourselves when scattered.

For me, discovering the breath was like finding a hidden key to myself. It was a way back to my true nature, a way to listen to the parts I had tried to ignore. Through the breath, I learned that I don’t need to fight my sensitivity or change it. Instead, I need to embrace and honour it as my guide.
Sensitivity is not something to be “fixed.” It is a gift, allowing us to feel deeply, connect authentically, create passionately, and love fully. It is a source of strength, resilience, and empathy that can guide us through life’s challenges.

If you’ve ever felt that your sensitivity is a burden or tried to hide your emotions, I invite you to return to the breath. Let it be your guide. Start by taking a few moments each day to breathe with awareness. Notice the rise and fall of your chest, the cool air entering your nostrils, and the warmth as it leaves. Feel the rhythm of life connecting you to something greater. In this simple act, you honour the fullness of who you are.

Our sensitivity is a gift, and the breath is one of the most beautiful tools we have to harness it. Through breath, we learn to listen to our bodies, soothe our minds, understand our energy, and embrace our true nature.

Let’s stop seeing sensitivity as something to hide. Instead, let’s acknowledge it as the profound strength it is. Let’s use the breath to connect more deeply with ourselves, find peace in the present moment, and live with greater authenticity, compassion, and love.

Because when we breathe with awareness, we return home to ourselves – and in that space, everything is possible.

Remember, you are not alone on this path. Together, we can transform our sensitivity into our greatest strength, breathing life into our true selves, and celebrating the beauty of feeling deeply.

Naturally Lottie – Your HSP Hype Girl

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

In Breath and the Body

A Gentle Path Back to Ourselves

25/10/2024 No Comments

Trauma-Sensitive Breathwork as a Bridge to Body Wisdom.

In a time where fast transformations and intense experiences are often praised as the path to personal growth, I have chosen a different approach: a gentle, trauma-sensitive way of connecting back with ourselves through our breath.

The Power of a Gentle Approach

Perhaps you know this feeling: You sense a deep longing within yourself.
But longing for what exactly? For a greater meaning? For your personal purpose?
I believe most of us are (unconsciously) searching for a connection with ourselves.

And while we’re searching, it’s often not that easy to restore this connection (even when we’re aware that it’s missing). More often than we would like, our bodies don’t feel like safe places. At least, that is my experience.

Many transformative breathwork practices (such as Holotropic Breathwork or classical Connected Breathing) that aim for cathartic experiences can be overwhelming for our systems and may create an even bigger distance to our bodies instead of creating the desired connection.

This is where my trauma-sensitive breathwork approach comes in. It’s based on the deep conviction that true healing begins in a gentle and safe contact with our innermost being. Through the integration of Somatic Experiencing techniques, we create a space where you can follow your own rhythm and explore the connection to your body step by step, slowly restoring it at your own pace.

The Difference to Classical Breathwork Practices

Traditional breathwork methods often work with a very intense breathing rhythm and aim for powerful “breakthroughs.” While I generally work with connected breathing techniques as well, my approach takes a different path:

Gentle Approach: Instead of seeking cathartic experiences, we approach your inner world gently and safely. We explore step by step what your body is ready to reveal, allowing you to truly perceive what’s happening within you and giving you the chance to consciously experience emerging sensations and feelings.
Regulation Instead of Overwhelm: We avoid flooding your system with stimuli and repeatedly create moments of calm and relaxation. This ensures that your system can integrate the experiences long-term rather than just experiencing another moment of euphoria that ultimately doesn’t change much in your life.
Your Pace: You decide on the pace of your exploration while being mindfully guided. This might seem unusual and strange to many at first — after all, we’re all looking for quick solutions. However, real change typically requires time and a conscious awareness.

The Bridge to Body Wisdom

So, what exactly does our breath have to do with all this? Our breath is like a bridge between our conscious and unconscious self. Through trauma-sensitive breathwork, we use this bridge mindfully to ensure several things simultaneously:

Establishing Safety: Through gentle breathing techniques, your nervous system learns that it’s safe to relax. This feeling of safety is so important because it’s the only way your nervous system can leave the “fight or flight” mode and release experiences that previously drove you into and perhaps kept you trapped in this state.
Perceiving Body Sensations: Only when your system feels safe will it open up to new experiences, feelings, and body sensations. And only within this (safe) setting can you come back into deeper contact with your body and yourself.
Building Trust: The experience of being okay and safe to allow feelings and to sense your body more consciously will gradually build and strengthen trust in your body and its natural wisdom.

Practical Integration in Daily Life

While I consciously design my work as a breathwork coach and facilitator to be trauma-sensitive, trauma-sensitive breathwork is so much more than a technique – it’s an attitude of gentle self-care.

At this point, I’d like to share three ways you can integrate this approach into your daily life:

Micro-moments of Mindfulness: Take small moments throughout the day to notice your breath – without trying to change it. This doesn’t take long, and often you don’t even need to stop what you’re already doing. You can observe your breath while walking, washing dishes, or during a conversation. Briefly sense where you feel your breath (at your mouth or nose, in your chest or abdomen) and how your breathing is flowing (fast, slow, deep, shallow). Also notice briefly how your breathing feels (calming, halting, strained?).
Creating Safe Anchors: Explore your personal resources that help you feel safe and grounded. Resources can be internal or external anchors that you can connect with physically, emotionally, and mentally to help your system find calm. These might be objects that hold special meaning for you (e.g., photos, vacation souvenirs, or a stuffed animal), the thought of someone you love, or a positive memory that brings a smile to your face.
Using Your Senses: Often we’re so much in our heads that we don’t consciously perceive where we are. Allow yourself to consciously activate your senses from time to time and use them to experience the here and now: What can you see right now? What can you hear? What do you smell or taste in this moment? What objects can you touch, and how do they feel?

A Path to Sustainable Healing

The trauma-sensitive approach to breathwork might initially seem less spectacular than intensive breathing practices. Yet it’s precisely in its gentleness that its transformative power lies. It enables us to build sustainable connections — to ourselves, to others, and to the world around us.

This type of work creates a space where all experiences and feelings are welcome. A space where you can be exactly as you are. Because I am convinced: True healing begins where we feel safe enough to meet ourselves – with all our stories, fears, and hopes.

In a world that often searches for quick solutions, I invite you to choose the gentle path. A path that leads you back to yourself breath by breath and allows you to walk your own healing journey at your own pace.

If you’d like to learn more about my work, feel free to visit my website.

With love,
Svenja

Svenja (she/her)

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

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

Can breathwork help with focus and concentration?

31/10/2021 No Comments

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

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

In Questions and Answers

How long does it take to see results from breathwork?

31/10/2021 No Comments

“Results” is an interesting concept as the idea in itself is subjective, so the timeline for seeing results from breathwork can vary depending on the individual, the results that are hoped for, and the specific practice:

Immediate effects: Some benefits, like reduced stress or improved focus, can be felt after a single session.
Short-term results: Consistent daily practice for 1-2 weeks can lead to noticeable improvements in stress levels and sleep quality.
Medium-term changes: After 4-6 weeks of regular practice, many people report significant improvements in overall well-being, anxiety management, and energy levels.
Long-term benefits: Sustained practice over several months can lead to more profound changes in stress resilience, emotional regulation, and even some physiological markers.

We are all individual, with a complex mix of body needs, soul needs, mind needs, and emotional needs all intertwined. Some individuals may notice changes more quickly than others. It’s important to approach breathwork with patience and consistency. While some benefits can be immediate, the most significant and lasting changes often come with regular, long-term practice.

In Questions and Answers

Are there any side effects to breathwork?

31/10/2021 No Comments

Apart from radical self acceptance .. I think the question is probably better answered along these lines!

While breathwork is generally safe, some potential side effects can occur:

Lightheadedness or dizziness: Especially with rapid breathing techniques.
Tingling sensations: In hands, feet, or face due to changes in blood chemistry.
Temporary anxiety: Some may experience increased anxiety, particularly during intense sessions.
Hyperventilation: Over breathing can lead to symptoms like numbness or muscle spasms.
Emotional release: Intense emotions may surface, which can be overwhelming for some.
Fatigue: Some may feel tired after certain practices.
Headaches: Particularly if practiced incorrectly or too intensively.
Dry mouth or throat: From prolonged mouth breathing in some techniques.
Altered perception: Some intensive practices can lead to altered states of consciousness.
Potential exacerbation of certain conditions: e.g., people with respiratory issues should be cautious.

Most side effects are mild and temporary. They can often be avoided by starting gradually, practicing under guidance, and listening to your body. It’s important to consult a healthcare provider before starting any intensive breathwork practice, especially if you have pre-existing health conditions.

In Questions and Answers

Can breathwork boost my immune system?

31/10/2021 No Comments

There is growing evidence suggesting that certain breathwork practices may have a positive impact on the immune system:

Stress reduction: By lowering stress levels, breathwork may indirectly support immune function, as chronic stress is known to suppress immunity.
Improved circulation: Deep breathing enhances blood flow, potentially aiding in the circulation of immune cells.
Lymphatic system stimulation: Some breathing techniques are thought to stimulate the lymphatic system, which plays a crucial role in immune function.
Increased oxygenation: Better oxygen supply to cells may support overall health, including immune function.
Inflammation reduction: Certain breathwork practices have been associated with reduced inflammation markers in the body.
Autonomic nervous system balance: This balance is crucial for optimal immune function.
Enhanced sleep quality: Better sleep, often a result of regular breathwork, is linked to improved immune function.

While research in this area is ongoing, practices like diaphragmatic breathing and the Wim Hof method (Tummo) have shown promising results in preliminary studies. However, it’s important to note that breathwork should complement, not replace, other immune-boosting strategies like a healthy diet, regular exercise, and adequate sleep.