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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

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:

  1. Lightheadedness or dizziness: Especially with rapid breathing techniques.
  2. Tingling sensations: In hands, feet, or face due to changes in blood chemistry.
  3. Temporary anxiety: Some may experience increased anxiety, particularly during intense sessions.
  4. Hyperventilation: Over breathing can lead to symptoms like numbness or muscle spasms.
  5. Emotional release: Intense emotions may surface, which can be overwhelming for some.
  6. Fatigue: Some may feel tired after certain practices.
  7. Headaches: Particularly if practiced incorrectly or too intensively.
  8. Dry mouth or throat: From prolonged mouth breathing in some techniques.
  9. Altered perception: Some intensive practices can lead to altered states of consciousness.
  10. 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.

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

  1. Stress reduction: By lowering stress levels, breathwork may indirectly support immune function, as chronic stress is known to suppress immunity.
  2. Improved circulation: Deep breathing enhances blood flow, potentially aiding in the circulation of immune cells.
  3. Lymphatic system stimulation: Some breathing techniques are thought to stimulate the lymphatic system, which plays a crucial role in immune function.
  4. Increased oxygenation: Better oxygen supply to cells may support overall health, including immune function.
  5. Inflammation reduction: Certain breathwork practices have been associated with reduced inflammation markers in the body.
  6. Autonomic nervous system balance: This balance is crucial for optimal immune function.
  7. 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.

While breathwork is generally safe, it’s not universally suitable for everyone without precautions:

Safe for most:
• Basic techniques like diaphragmatic breathing are safe for the majority.
• Gentle practices can often be adapted for various health conditions.
• If you are concerned, breathing gently and rhythmically in and out through the nose, is perfectly safe for all conditions. Allow your body to set the pace that feels good for you.

Caution advised:
• Pregnant women should consult healthcare providers before trying new techniques.
• People with respiratory conditions like asthma or COPD should start gently and be mindful of any discomfort.
• Those with cardiovascular issues should avoid practices that drastically alter heart rate or blood pressure.

Contraindications:
• Certain techniques may be unsuitable for people with glaucoma or detached retina.
• Those with recent injuries or surgeries should consult their doctor before starting.
• Individuals with mental health conditions, especially those prone to dissociation, should approach intense techniques cautiously.

General precautions:
• Start slowly and build up gradually.
• Be aware of lightheadedness or dizziness, especially with rapid breathing techniques.
• For intense practices like holotropic breathwork, professional supervision is recommended.

It’s always advisable to consult with a healthcare professional before starting any new breathwork practice, especially if you have pre-existing health conditions.

Yes, there are numerous breathwork techniques, each with its own focus and benefits. Some common types include:

  1. Diaphragmatic breathing: Focuses on deep belly breathing.
  2. Box breathing: Involves equal counts for inhale, hold, exhale, and hold.
  3. 4-7-8 breathing: A relaxation technique with specific count ratios.
  4. Alternate nostril breathing: A yogic practice balancing left and right brain hemispheres.
  5. Holotropic breathwork: Uses rapid breathing to induce altered states of consciousness.
  6. Wim Hof method: Combines deep breathing with cold exposure and meditation.
  7. Buteyko breathing: Emphasizes nasal breathing and reduced breathing volume.
  8. Coherent breathing: Aims for about 5 breaths per minute for autonomic nervous system balance.
  9. Breath of fire: A rapid breathing technique from Kundalini yoga.
  10. Pranayama: Various yogic breathing exercises.

Each technique serves different purposes, from relaxation to energy boosting to spiritual exploration.

Breathwork offers a wide range of potential benefits affecting both physical and mental health:

  1. Stress reduction: Deep, controlled breathing activates the parasympathetic nervous system, promoting relaxation.
  2. Anxiety management: Breathwork can help calm racing thoughts and reduce anxiety symptoms.
  3. Improved focus and concentration: Certain techniques can enhance mental clarity and cognitive function.
  4. Better sleep: Regular practice may improve sleep quality and help with insomnia.
  5. Pain management: Some breathwork methods can help in managing chronic pain.
  6. Enhanced emotional regulation: It can aid in processing and releasing stored emotions.
  7. Increased energy levels: Certain techniques can invigorate the body and mind.
  8. Improved respiratory function: Regular practice can strengthen respiratory muscles and increase lung capacity.
  9. Boosted immune system: Some studies suggest breathwork may enhance immune function.
  10. Better cardiovascular health: It can help lower blood pressure and improve heart rate variability.
  11. Increased self-awareness: Breathwork often leads to greater bodily awareness and mindfulness.
  12. Spiritual growth: Some practitioners report profound spiritual experiences through certain breathwork practices.

While individual experiences may vary, many people find breathwork to be a valuable tool for overall well-being.

Breathwork differs from normal breathing in its intentionality and technique. Normal breathing is an automatic process controlled by the autonomic nervous system, typically shallow and occurring without conscious thought. In contrast, breathwork involves deliberate manipulation of breath patterns.

In breathwork, practitioners consciously control the rate, depth, and pattern of their breathing. This may involve techniques like deep diaphragmatic breathing, rapid breathing, or holding the breath for specific durations. The focus is on using the breath as a tool to influence physical and mental states.

Breathwork often incorporates specific ratios of inhalation to exhalation, breathing through different parts of the body, or visualizations. It requires active participation and mindfulness, unlike normal breathing which happens passively. The goal is to harness the power of breath to achieve various physiological and psychological effects, such as relaxation, energy boost, or emotional release.

What do you enjoy about breathwork and how has it helped you?

Breathing is our most primeval instinct, without it we would not exist. I reference many times the energy created by our breath, how this relates to the Universe, planet earth, the tides, the waves, the cycle of day night day, these are all elements of breathing. I really enjoy the fact conscious breathing helps me to connect to the planet and keeps me rooted.
When I teach tai chi, the first thing we do is to gauge our respiratory rate, to gain a sense of how the day is treating us, whether any stress or agitation has crept into our bodies. If it has, that person can reference this during the class and allow them to focus on their breathing before each exercise.
Gaining the knowledge of breath work has enabled not just me, but the people I work with to gain an insight as to how our breathing can change how we feel, how it can empower us and balance us.

Where did you complete your training (or where are you still in training)?

I am a Buteyko & Oxygen Advantage breathing instructor having studied with Patrick McKeown

Breathing Space – Mentor – I already run my business as a breath work facilitator, I am on the second year of the course, however, as we say in tai chi, I am a fool who knows nothing and will approach the Breathing Space course with the wide open eyes of the child.

Are you trained in any other modalities?

From a breath work perspective, only Buteyko & Oxygen Advantage, I am also a wellbeing coach with Dr Claire McGuire at Raw Horizons Academy and have been studying and teaching tai chi & qigong for the past 20 years.

How do they integrate with breathwork?

This is the holistic approach which runs through everything and everybody I work with. It goes back to the values of simplicity, compassion and balance. How do we achieve those and how does that make us feel. The key to life is breathing, it is where everything begins and how we build a foundation strong enough to withstand the travails of our lives. I find it impossible to envisage teaching wellbeing or tai chi without involving breath work. It would be like teaching tai chi or wellbeing without the why. It can be done, however, it leaves an emptiness.

What is your personal journey?

For many years, I created an artifice, well several actually, creating a mask to be liked, to be seen to do what’s right, to be able to fit in, when I didn’t feel that I did.
This began to change when I began to study tai chi.
After a couple of months I found myself getting to the bottom of the steps to enter where we were holding the class and not being able to go in. This lasted several weeks and initially I could not understand as to why this was happening.
After considerable thought, which of it itself was hard work, as I tended to gloss over introspection, I came to the conclusion that the tai chi classes and the philosophy of Taoism was forcing me to look at myself. I did not like what I saw and realised I had to make a decision. If I carried on, I would have to embrace everything, or I could stop and carry on with how I was and more importantly how I was feeling. As I was a fairly new Dad, I did not want to pass on those neuroses to my son and in a very flippant way, the tai chi was less expensive than seeking therapeutic help. So I decided tai chi was the moonlit pathway to follow. This led me to wellbeing and to the fundamentals of breathing. Whilst I still felt out of step with the role I had in the corporate world I found myself in, I was able to work releasing my real personality and thoughts, very slowly and found myself helping more and more my clients within the company with their mindset and more particularly their breathing.
This eventually gave me the strength to leave that world and stride out into the living breathing world of which I now feel so much part of, along, of course, with the residual ephemeral imposter syndrome trails still saying hello every now and again.

What do you stand for, and what do you stand against?

The values of my company are the values of myself, which are, simplicity, compassion and balance. I have only ever so slightly pinched and adapted these from the Tao the Ching by Lao Tzu. The change being patience from Mr Tzu to compassion from me. They help to remind me everyday how I should be and how I wish the world could be. I feel they create a solid foundation from which to live, work and be.

As for what I stand against? Ultimately authoritarianism in all its forms, whether politically or religious. I fail to see how people and societies are able to grow and flourish when the ego’s of man are constantly behind motives.

What is your greatest wish for your clients

To see them progress and to empower them to see what they are capable of. I work with some very vulnerable people, who have been very severely reduced in their sense of capability. Working with them to slowly unpick these strictures is profoundly gratifying, as you can physically see the difference they are able to make within themselves. There are sometimes bouts of giddy delight from them and me when barriers have been knocked over. Ultimately if I can leave a client in a better state than when we started, then that is a wish fulfilled.

Contact Details

website :- www.i-qi-coaching.com

facebook :- @i-Qi-coaching

instagram :- @iqicoaching

linkedin :- Tim Johnson

tiktok :- @tim.johnson173