Drawing on whatever is happening for us in the moment. In this breathwork circle we’ll have time for learning, sharing, self-reflecting, and most of all BREATHING
Take a break from the weekend shopping and chores and join Sharyn with a Why from Breathing Space for a Conscious Breathwork Session in central York on the first Saturday of the month at 10.30am (2 hours)
In these monthly sessions, we spend time with the fundamental elements of nature – Fire, Earth, Air and Water – exploring what they mean to us, how they can support us and how we can support nature in exchange.
Bring a yoga mat or a blanket (or both), a notebook and pen, and some water. Gift yourself 2 hours dedicated totally to YOU
Venue
Quaker Meeting House, Friargate (Backhouse room)
Date and Time
1st February 2025 at 10.30am – Air – Our desire to explore new territories, learn and expand our consciousness.
AIR – Our balance and duality of our nature – in our curiosity and research as we interact with our world; our relationships with others; our freedom to express as part of a community
Tickets and Price
Tickets are £22 and you order them here on Eventbrite
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/
Hey! Sophie here. I’m an almost 30 year old red-headed Yorkshire lass just starting my journey with Breathing Space to become the best breathwork facilitator Yorkshire ever saw.
This belief in myself is not something I’m hugely familiar with – it has grown in the last few years and particularly since May this year when I experienced by first Conscious Connected Breathwork class whilst on a ‘wellness’ retreat in Greece (I use the term lightly as the trip was run by regular party goers who were aiming for chill vibes. They did alright to be fair).
But who is she REALLY? Ya gal has been through some shit. The shit started when my ex died in 2020. This was bruuuutal I can tell you. Him dying changed my perspective on literally everything in my life. I was pissed at couples walking down the street holding hands. I was reluctant to pay off my credit card because what was the point? I might die tomorrow shrugs nonchalantly (Obvs I did pay my credit card because ya gal has anxieties that override everything else)!
BUT
Whilst navigating the classic stages of grief, I realised I was actually quite liking the person I was becoming. Pre-trauma Sophie was proper square. She was a rule follower to a T and her life was lacking fun because of this. I had been a people pleaser and would prioritise everyone else’s emotional well-being waheeeey before my own. Shortly into this grief journey, I started to become more selfish but in the best way. Being selfish isn’t a bad thing. Being selfish means introducing boundaries and honouring your own emotions and wellbeing before anyone else’s. I have feelings too dammit, and they’re absolutely valid.
Since 2020 I have also lost both my Dad and my Cousin. Again, this was horrific to go through. Sadly, feeling quite experienced in the realm of grief by this point, I was able to draw on the journey I’d already navigated and seemed to handle these things fairly well (in the grand scheme of things). Don’t get me wrong, I felt incredibly guilty for feeling OK again much sooner!
My dry sense of humour has always been a masking tool I’ve drawn upon. My ability to joke about ~dark~ stuff is one of my favourite qualities. However, in the last couple of years my spiritual side has ventured into sight and I am exploring all kinds of weird and wonderful woo woo worlds (top marks for alliteration here). Because of this, the dark humour no longer served me QUITE as well. I was being forced to confront and FEEL things.
I saw a post today about the term ‘lifequake’. “A significant and unexpected shift in the trajectory of your life that initially feels devastating but has the beneficial outcome of catalyzing personal growth, transformation and rebirth.” Not sure who to credit for this but all hail this being! Thank you to Martin, Jaygo and Dad for being my lifequakes (although, given the choice, would’ve preferred you not to have been)!
Why breathwork? Having worked in the NHS for 7 years, I got myself into a bit of a mental pickle. I know it isn’t something I want to do forever but what the Dickens could I do instead?! Cue the aforementioned wholesome trip to Greece in May 2024. We had a list of add-ons to choose from beforehand with breathwork being one of them. I didn’t give it much thought, thinking it sounded a bit lame or me. Obviously I got FOMO from everyone talking about the AMAZING experiences they’d had.
Thankfully, more sessions were put on so I signed up. Boooooyyyy am I grateful for that! It was a conscious connected breathwork session. It was hard. It was uncomfortable. It was weird. I was feeling a bit on edge anyway so it wasn’t much of a surprise when I started crying. I wasn’t quite ready for the full on emotional release that followed, though. We breathed with open mouths into the belly, chest, head, on cycle for about 20 minutes. The facilitator touched my abdomen and it was like she was literally pushing tears out of my face. Incredible. Suddenly, I realised what I had to do. I NEEDED to become a breathwork facilitator. So here I am – one seminar into the Breathing Space Breathwork Facilitator Programme, going for gold.
What’s the plan? So what’s next? Well, I’m going to put my absolute all into the course. I’m going to learn everything I can and experience everything I can to make me the absolute best facilitator I can be. I hope to help people through their lifequakes so that they too might go for gold.
Sophie x
Sophie | @sanguine.soph
To find out more about Sophie, take a look at her profile in Practitioners Corner
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 our fast-paced world, stress has become an unwelcome companion in our daily lives. However, a powerful tool for managing stress is right under our noses – or rather, in our lungs. Breathwork, the practice of consciously controlling our breathing, can be a game-changer in how we handle stress. Today, we’ll explore a simple yet effective 5-minute breathwork exercise that you can easily incorporate into your daily routine.
The Power of Breath
Before we dive into the exercise, let’s briefly touch on why breathwork is so effective:
Physiological Impact: Controlled breathing activates the parasympathetic nervous system, which helps calm the body’s stress response.
Mental Clarity: Focusing on your breath can help clear your mind and improve concentration.
Accessibility: Breathwork can be practiced anywhere, at any time, without any special equipment.
The 5-Minute Stress Buster Exercise
This exercise, known as “Box Breathing” or “Square Breathing,” is used by everyone from athletes to Navy SEALs to manage stress and improve focus.
Here’s how to do it:
Inhale slowly through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold your breath again for a count of 4.
Repeat this cycle for 5 minutes.
Incorporating the 5-Minute Stress Buster into Your Day
To make this practice a habit, try integrating it into your daily routine:
Morning Ritual: Start your day with this exercise to set a calm tone.
Pre-Meeting Preparation: Use it before important meetings or presentations to center yourself.
Lunch Break: Take a breathing break instead of a coffee break.
Commute Companion: Practice while on public transport or waiting in traffic.
Bedtime Routine: Wind down before sleep with this calming exercise.
Remember, consistency is key. Even if you can’t do the full 5 minutes, any amount of conscious breathing can be beneficial.
The Science Behind the Stress Buster
Research has shown that controlled breathing exercises like this one can:
Lower blood pressure and heart rate
Reduce levels of stress hormones in the blood
Improve immune function
Increase feelings of calmness and well-being
By practicing regularly, you’re not just managing stress in the moment – you’re building resilience for future stressors.
Conclusion
Breathwork doesn’t require hours of your time or any special equipment. With just 5 minutes a day, you can significantly impact your stress levels and overall well-being. Give the 5-Minute Stress Buster a try and experience the power of breath in your daily life.
About the Author – Sharyn-With-A-Why
To find out more about Sharyn, take a look at her profile in Practitioners Corner
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.
“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.
Breathwork and meditation are closely related practices that often complement each other, my breathwork ‘grandfather’ describes Breathwork as “Meditating without meditation”!
Meditation actually comes from the Latin word meditatio, which is derived from the verb meditari meaning “to think, contemplate, devise, ponder”. it was originally practiced as a form of focus, imagine choosing a leaf and spending a considerable amount of time just contemplating that leaf.
Somewhere in history Meditation has translated to ‘clearing the mind’ which I think is impossible and unnecessary .. but that’s maybe a full article for another day rather than just a Q&A. For now here are some more popular thoughts:
Shared focus: Both practices involve focused attention, often using the breath as an anchor.
Mindfulness: Both encourage present-moment awareness and observation of thoughts and sensations.
Relaxation: Both can induce a relaxation response in the body.
Stress reduction: Both are effective tools for managing stress and anxiety.
Mind-body connection: Both practices strengthen the connection between mental and physical states.
Complementary techniques: Many meditation practices incorporate specific breathing techniques.
Preparation: Breathwork is often used as a preliminary practice to settle the mind before meditation.
Altered states: Both can lead to altered states of consciousness, though breathwork can be more active.
Spiritual aspects: Both have roots in spiritual traditions, though they can be practiced secularly.
Accessibility: Both can be practiced without special equipment, making them widely accessible.
While meditation often involves a more passive observation of the breath, breathwork actively manipulates breathing patterns. Many practitioners find that combining both practices enhances their overall benefits and provides a more comprehensive approach to mental and physical well-being.
Yes, breathwork can significantly improve sleep quality through several mechanisms:
Relaxation response: Slow, deep breathing activates the parasympathetic nervous system, promoting relaxation essential for sleep.
Stress reduction: By lowering cortisol levels, breathwork can help alleviate stress-induced insomnia.
Mind-body connection: Focusing on the breath moving through the body can quiet racing thoughts that often prevent sleep.
Improved oxygen flow: Enhanced oxygenation can lead to better overall sleep quality.
Establishing routine: Using breathwork as part of a bedtime ritual signals to the body it’s time to sleep.
Anxiety management: Breathwork can help reduce anxiety that often interferes with sleep, especially breathwork with an extended exhale.
Muscle relaxation: Certain techniques promote physical relaxation, easing tension that can disrupt sleep. Try a body scan, starting at the top of the body and bringing focus to the different areas imagining relaxation and calm before moving onto the next part of the body.
Techniques like 4-7-8 breathing or diaphragmatic breathing are particularly effective for sleep improvement. Practicing for 5-10 minutes before bed can help transition into sleep more easily. Consistency is key – regular practice tends to yield the best results for sleep quality enhancement.
Yes, breathwork can be highly effective in managing anxiety and stress. Its effectiveness stems from its direct impact on the autonomic nervous system:
Activates relaxation response: Deep, slow breathing triggers the parasympathetic nervous system, countering the “fight or flight” stress response.
Reduces cortisol levels: Regular practice can lower the stress hormone cortisol.
Improves heart rate variability: This indicates better stress resilience.
Provides a focus point: Concentrating on breath can break cycles of anxious thoughts.
Increases oxygenation: Better oxygen flow can reduce physical symptoms of anxiety.
Promotes mindfulness: Breathwork encourages present-moment awareness, reducing worry about future or past.
Offers a sense of control: Having a tool to manage symptoms can itself reduce anxiety.
Releases muscle tension: Certain techniques help relax tense muscles associated with stress.
Techniques like 4-7-8 breathing or box breathing are particularly useful for immediate anxiety relief. For long-term stress management, consistent practice of various techniques can build resilience and coping skills.
