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 Breathwork Reflections

Breathwork: A Journey from Control to Acceptance

19/11/2024 No Comments

Breathwork changed my life in ways I couldn’t have anticipated. For most of my life, I was a chronic overthinker, always on alert, always afraid that happiness was something fleeting, a thing that would eventually slip through my fingers. Even in moments of joy, I was braced for it to end, and in every other moment, I fought to control the world around me. From school struggles to navigating
motherhood, I felt I had to manage every little thing, and that meant controlling not only myself but everyone else around me. It was exhausting.

Raising teens was the real turning point. My children, who I loved fiercely, were not interested in living life on my terms. They were on their own journeys, with their own dreams, fears, and choices. And my efforts to control them were met with resistance and frustration—from them and, eventually, from me too. This
was the wake-up call I needed, and it became painfully clear that I couldn’t go on this way. I was drained, burnt out, and anxious. I needed something different, but I didn’t know what that was yet.

Like so many, I first turned to meditation, but it didn’t connect with me in a way that felt sustainable or transformative. Then, I found the breath.

I started with the basics—simple breathing techniques I could incorporate into my day. These techniques were my first lessons in presence and control, a way to connect with myself in a way that I hadn’t before. Bit by bit, I started to feel different, as though I was rediscovering something about myself that had long
been buried. Slowly, my relationship with control began to shift, and it was only the beginning.

Then I discovered conscious connected breathing, and my world changed again. This practice took me deeper, helping me release layers of tension and emotion that I didn’t even realize I was holding. For the first time, I began to accept myself, not as someone trying to become or achieve something different but
simply as myself. Breath by breath, I found a sense of peace, and for the first time, I could sit with who I was without judgment or expectation.

The most transformative lesson of all was acceptance. I began to let go of old wounds and beliefs I had clung to for years. I found myself re-examining experiences I had long carried as heavy burdens, questioning the meanings I had attached to them. I was rewriting the emotions and perspectives that shaped my past. Little by little, I could see these experiences as steps on the journey rather than things I had to battle or overcome.

And here I am, still evolving but finally feeling at home in my skin. The journey isn’t about becoming someone new; it’s about meeting myself as I am, with all my imperfections, strengths, and weaknesses.
Breathwork has changed my relationships with others as well. As a mother, I’ve become more accepting, more open, less controlling. I see my children for who they are, and I trust them on their paths. As a teacher, I now focus on what matters most. Connection—real, honest connection—is what truly makes an impact. In my classroom and at home, I’m more compassionate, less self-critical, and more able to embrace both myself and others without judgment.

Learning to breathe was my first step to learning to live. It’s a journey of release, acceptance, and growth. And if I can offer one insight from my experience, it would be this: the answers we seek are often not in striving but in simply being—being with ourselves, our breaths, our truths.

Marie Doherty – Empowering Women to Breathe, Thrive, and Shine.

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

In Breathwork Reflections

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 Breath and the Mind

The Power of Breathwork

28/10/2024 No Comments

In a world that often feels chaotic and overwhelming, finding moments of true peace and clarity can be rare. At least that’s how I’ve felt for most of my life. My brain is often so busy that I can use the wrong words in a conversation because I’ve got so far ahead of myself that my voice can’t keep up with the chatter in my mind.

I tried so many things – reading, meditation, yoga, walking, music – but nothing really worked long term. I might get five minutes of distraction or hyper focus, but then my mind would start chattering again. And it was so frustrating! Where was this quiet, calm space in my mind that everyone has and I just couldn’t access?

It wasn’t until I found breathwork in 2022 that I understood I’d been going about it all wrong. I realised that I’d been trying to do something I didn’t have the skills for yet – jumping way ahead of myself instead of starting at the beginning. Five minutes of quiet mind space with no brain chatter is actually really hard without the “training” that leads up to it. And those people that can do it have been doing it a really long time!

Finding moments of daily clarity was the starting point for me. Because the mental quiet was so alien to me, my brain was finding ways to keep the noise going – it literally didn’t know what to do with the quiet, peaceful space. So just learning to stop, close my eyes and focus on taking a breath was so simple, yet so profound.

And as cliche as it sounds – it changed my life.

A simple breath can bring me out of the mental chatter and back into my body with very little effort. And over time, I’ve learned to lengthen those initial few seconds and sit with the quiet. Sometimes it works, and sometimes it doesn’t – I have to keep reminding myself that I’m undoing a lifetime of chatter and it’s not the end of the world if I don’t get longer than a few seconds. What matters the most is that I take that conscious breath, and another, and another, and keep the momentum going.

The simple effectiveness of this snared my interest – if this worked for me, then what else was I missing? And of course, it wasn’t enough to just learn the techniques, I wanted the full on journey of learning for myself and then to take it out into the world. I was already a coach, so adding another string to my bow was a no brainer!

Over the course of the last year, during my breathwork facilitator training, I have learned so much more than I ever thought I could. More techniques, more clarity, and more personal development journey than I ever expected.

Learning to breathe consciously was the biggest game changer for me. Breath is the only automatic bodily function we can consciously control and it can significantly affect our emotional state. So learning to wield it as a tool as well as it being the thing that keeps us alive, is about the most useful thing we can ever do for ourselves.

I use breathwork every day for myself – keeping the simple breath, but also using coherence breathing to slow down, or even just noticing my breath pattern and changing it consciously so it supports me rather than running away with my emotions.

Every time I dive into breathwork for myself, whether I’m doing it solo or it’s being guided by someone else, it always feels like a fresh experience. It could be something as straightforward as a box breath to regulate my system, or a more intense conscious connected breath that brings about real energy shifts. Especially if you are being led by someone else – them holding space for you to grow and change feels so nurturing. And it’s an experience we often miss out on in adult life.

Because facilitating breathwork for someone else is always an honour – that person is putting their trust in me, allowing me to direct them into changing the very thing that keeps them alive. And even if it feels edgy or uncomfortable at the time, the after effects will always be the thing they need. The breath is clever like that!

And no matter the technique, breathwork is a seriously powerful practice. One that shouldn’t be underestimated, but one that we all should be taking seriously as a part of our everyday lives.

If you haven’t already, I highly recommend just stopping, closing your eyes and taking a breath. One single breath. And see how you feel after. And if it feels good, take another. Then find the moments in your day where you can use it.

Taking a breath with you now.

Laura

To find out more about Laura, 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 Techniques & Practices

Box Breathing or Square Breathing

19/06/2024 No Comments

5-Minute Stress Buster

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

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?

Book a no-pressure Connection Call with me, Sharyn, and let’s explore if this journey is right for you. There’s no hard sell (yuk!). It’s a space for us to connect, understand your goals, and explore whether our training aligns with your path.

Book Your connection Call

Breathing-Space-Facilitator-Training- — Breathing-Space-Facilitator-Training

Still unsure? Visit my website to learn more about me and get a feel for how I could help you https://sharyn-with-a-why.co.uk

In Questions and Answers

How can I incorporate breathwork into my daily routine?

31/10/2021 No Comments

Incorporating breathwork into your daily routine can be simple and effective, when our students begin their facilitator training with Breathing Space, we encourage a short daily practice and a longer breathwork at least once a week:

Morning practice: Start with 5-10 minutes of rhythmic breathing upon waking.
Commute breaths: Practice a gentle lung stretch during your commute (if not driving, for example at traffic lights).
Work breaks: Take short breathing breaks between tasks. Perhaps try 4-7-8 breath whilst the kettle is boiling.
Mealtime mindfulness: Practice breath awareness before meals, just noticing how you are feeling and how you are breathing.
Stress response: Use quick techniques like box breathing during stressful moments.
Exercise warm-up/cool-down: Incorporate breathwork before and after workouts.
Bedtime ritual: Practice calming techniques before sleep, again rhythmic breathing is great.
App reminders: Use smartphone apps to remind you to practice throughout the day.
Pair with habits: Attach breathwork to existing habits like brushing your teeth.
Mindful moments: Use daily activities (e.g., waiting in line) as cues for brief practice.

Start small and gradually increase. Consistency is key – even short, regular sessions can be highly beneficial. Experiment to find what works best for your lifestyle and needs. For me, I simply started with Breath Awareness at various points during the day, and developed my practice from there. I have to confess, this deteriorated during a particularly difficult time for me, and my regular longer breathworks actually kept me on track, so be aware and be kind to yourself.

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.