May I Pick Your Brains?

06/10/2024 No Comments

I love this question! Although I only realised recently just how relevant it is to the work I do. I set up “Pick your Brains” sessions in response to the question “I don’t need a full coaching session, but may I pick your brains?”

As I was considering this, I realised how instinctively I had hit upon a perfect description of what these short 20-minute sessions were about. They are literally an invitation to pick my “brains”. Over my breathwork journey, I have realised the significance of our 3 brains and how we might feel or experience them in our bodies.

First the reptilian brain, our oldest brain and considered the least evolved, oh but how powerful and glorious this brain is. It is the brain that regulates our nervous system, that keeps us safe from real and perceived dangers. You probably know it as the fight, flight or freeze response. But I would like to propose that there is also a built-in early warning system that we might call gut instinct. A feeling in the belly that encourages us to check in. Maybe even to double check. Before we leap.

Then we move to our second brain, the limbic brain, that encourages us to feel and allow the movement of emotions. I liken this to our heart brain or our intuition. This is a quiet brain, that opens and closes in response to our listening. Perhaps with this brain we don’t understand the logic, but somehow, intuitively our heart feels open. Or indeed closed. This opening and closing of our intuition accesses an innate wisdom from deep within us that allows us to feel our way through whatever is before us. It is our intuitive felt sense.

Then finally our most recently evolved brain, the prefrontal cortex, the brain that allows us to follow the logic. Our intelligence. I would like to add a dimension to this and call it our imaginative intelligence. The organicity that catalogues our life experience to create our comfort zone, and that allows us simultaneously to explore our boundaries and to push them inwards and outwards, a little or maybe even a lot!

In my imagination it is like an elastic egg around us, that in overdrive can restrict us, contracting and making us small, in underdrive it has no edges or end and no learned experiences, so we barrel forward into the same behaviours without thought, in neutral it allows us space to explore just beyond where we are now, whilst still holding us. We can step forward or reach out in one area and it expands, or pull back in another and it contracts, gently shifting and changing in response to our explorations.

Each of these brains has a purpose in our lives, designed to work for us or with us in tandem. Enhancing our experience of life. Equally, each of these brains can go into overdrive or underdrive based on our experiences of life.

We can quiet the early warning signs of our gut instinct with an overdrive of taught logic that encourages us to keep going regardless. We can treat our heart with supreme reverence and forget that we have innate intelligence built up over lifetimes that supports our intuition. Like most of our brilliant body, they work better when harnessed together. We might call it teamwork.

They work better when asked, which of my beautiful brains is best placed to lead in this situation? And having established this, the evolved leader looks to his/her full team to find a balanced solution from all the wisdom and experience contained within. In business we call this situational leadership. One size does not fit all situations, we will rarely find the solution in the energy that created the problem.

Using this approach in combination with breathwork has led to my absolute genius moments, to my healing of wounds with love and compassion, to the unleashing of my creativity, to the gentle support needed in the moment of crisis.

And so, when you pick my brains, you are really allowing me to guide you towards accessing your own three brains. Your gut instinct, the intuition of your heart and your innate imaginative intelligence.

Sharyn-With-A-Why

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

In Breath and the Mind

Breathe Away Stress

13/07/2024 No Comments

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:

The HPA Axis: Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of cortisol and other stress hormones.
Sympathetic Nervous System: This triggers the “fight or flight” response, increasing heart rate, blood pressure, and muscle tension.
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:

Activating the Parasympathetic Nervous System: Slow, deep breathing stimulates the vagus nerve, which activates the “rest and digest” response, counteracting the effects of stress.
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.
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

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.
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.
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:

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.
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.
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:

Start your day with a few minutes of deep breathing
Use breathwork techniques during your commute or work breaks
Practice coherent breathing before important meetings or stressful events
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

In Breath and the Body

The physiology of the breath

03/07/2024 No Comments

How Breathwork Rewires Your Body and Brain

In recent years, the ancient practice of breathwork has captured the attention of scientists and medical professionals worldwide. What was once considered an esoteric practice is now being rigorously studied in laboratories and clinics. This article delves into the fascinating science behind breathwork and explores how conscious breathing can create measurable changes in your body and brain.

The Physiology of Breath

At its core, breathwork is about manipulating the body’s natural respiratory processes. But what exactly happens when we alter our breathing patterns? Let’s break it down:

Autonomic Nervous System Regulation:
Slow, deep breathing activates the parasympathetic nervous system, decreasing heart rate, blood pressure, and cortisol levels. This has been demonstrated in numerous studies, including a 2017 review published in the journal “Frontiers in Human Neuroscience.”
Blood Chemistry Changes:
Certain breathwork techniques, like holotropic breathwork, can temporarily alter blood chemistry. A study in the “Journal of Psychosomatic Research” found that this practice led to increased blood pH and decreased carbon dioxide levels, potentially contributing to altered states of consciousness.
Brain Wave Patterns:
EEG studies have shown that specific breathing exercises can change brain wave patterns. For instance, research published in “Frontiers in Psychology” found that rhythmic breathing practices increased alpha and theta waves, associated with relaxation and creativity.

Neuroplasticity and Breathwork

One of the most exciting areas of breathwork research involves neuroplasticity – the brain’s ability to form new neural connections. Here’s what science has uncovered:

Increased Gray Matter Density:
A study published in “Frontiers in Human Neuroscience” found that long-term meditation and breathwork practitioners had increased gray matter density in brain regions associated with attention, emotion regulation, and sensory processing.
Enhanced Connectivity:
Research using fMRI scans, published in the “Proceedings of the National Academy of Sciences,” showed that mindfulness practices, including focused breathing, can enhance connectivity between brain regions involved in self-referential processing and cognitive control.

Breathwork and the Immune System

The link between breathwork and immune function is an area of growing interest:

Inflammation Reduction:
A study in the journal “Psychosomatic Medicine” found that mindfulness meditation, which includes focused breathing, led to reduced levels of inflammatory biomarkers in the blood.
Stress Response Modulation:
Research published in “PNAS” demonstrated that certain breathing techniques could modulate the stress response, potentially boosting immune function over time.

Measurable Health Outcomes

Beyond these physiological changes, breathwork has been associated with several measurable health outcomes:

Blood Pressure Reduction:
A meta-analysis published in the “Journal of Hypertension” found that slow breathing exercises significantly reduced blood pressure in hypertensive patients.
Improved Lung Function:
Studies on patients with chronic obstructive pulmonary disease (COPD) have shown that breathwork can improve lung function and exercise capacity. One such study was published in the “Journal of Cardiopulmonary Rehabilitation and Prevention.”
Pain Management:
Research in the “Pain Medicine” journal demonstrated that breathwork techniques could reduce pain perception and improve pain management in chronic pain patients.

The Future of Breathwork Research

As technology advances, so does our ability to study the effects of breathwork:

Wearable Devices:
New wearable technologies are allowing researchers to monitor physiological changes during breathwork in real-time, outside of laboratory settings.
AI and Big Data:
Machine learning algorithms are being employed to analyze large datasets, helping researchers identify patterns and correlations between breathwork practices and health outcomes.

Conclusion

The science behind breathwork is revealing what practitioners have known for centuries: our breath is a powerful tool for transformation. As research continues to unfold, we’re gaining a deeper understanding of how conscious breathing can rewire our bodies and brains, opening up new possibilities for health, healing, and human potential.

While more research is needed to fully understand the mechanisms at play, the existing evidence paints a compelling picture of breathwork as a scientifically-backed practice with numerous health benefits. As we continue to bridge the gap between ancient wisdom and modern science, breathwork stands at the forefront of integrative health practices, offering a simple yet profound way to optimize our physical and mental well-being.

About the Author – Sharyn-With-A-Why

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

In Questions and Answers

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.