women’s health – Beyond the Breath Online Magazine

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 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 Practitioner's Corner

Carly Killen – Strong Bones Coach

02/12/2001 No Comments

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

Breathing Space Facilitator in training (I’m more than half way through the course and graduation requirement)

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

What I enjoy most about breathwork is its simplicity and accessibility. It’s a tool we always have with us, and yet it holds the potential to unlock so much transformation.

Breathwork has helped me in ways I didn’t even know I needed. It’s allowed me to find calm in the chaos of everyday life, uncover and release limiting beliefs, and connect with my authentic self beneath the layers of conditioning and expectation from others I’ve picked up over the years.

Breathwork continues to teach me to trust my inner knowing. I’m slowly but surely releasing the need to constantly seek external validation, as I build a deeper sense of self-trust through.

And what’s most amazing is that facilitating for others doesn’t drain me—it restores me. Every session leaves me feeling rejuvenated and reminded of the power of following what feels aligned to me.

Are you trained in any other modalities?

Yes, I’m trained in a few other things…

Registered Dietitian
Certified Menopause Support Coach
Strength Coach
MSc in Innovation in Healthcare

How do they integrate with breathwork?

Each modality I’m trained in works together to form a holistic approach that adapts to the unique needs of my clients at every step of their journey.

Breathwork serves as the foundation that ties it all together. It supports clients in navigating the roadblocks that leave so many feeling stuck; whether that’s emotional overwhelm, self-doubt, or physical challenges. By integrating breathwork within my work, I help clients reconnect with their inner wisdom, overcome obstacles, and take aligned steps toward growth and transformation.

What is your personal journey?

I spent much of my life in the fast lane, believing my worth was tied to how much I could achieve and how many boxes I could tick.

This mindset led to multiple episodes of burnout and forced me to confront the way I was living.

After a lifetime of battling with my body due to severe asthma, mental health struggles, repeated hospital admissions and the constant pressure to conform to societal body image ideals. These experiences left me drained and living to please others, often at the expense of my own well-being.

My introduction to breathwork felt like a coincidence at first, but looking back, I see it as a moment of inner guidance. I began with smaller practices like pranayama, and eventually followed my curiosity to try a deeper breathwork session on my own. The experience was intense and it opened my eyes to the incredible value of having a trained facilitator to hold space for me.

This realisation sparked my journey to explore breathwork further and eventually train as a facilitator myself.

Since then, breathwork has been a catalyst for profound transformation. It’s helped me release the battle I had with my body, embrace a more compassionate relationship with myself, whilst finding ease and flow in my life.

I’ve learned that growth doesn’t have to come from constant striving, it can emerge from a place of safety, self-acceptance, and trust in my own inner knowing.

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

What I Stand For:
I stand for authenticity, growth, and helping others use their true nature as a catalyst for meaningful change. I believe in creating safe, supportive spaces where people can reconnect with their inner knowing, reclaim their sovereignty, and live in alignment with their true selves.

What I Stand Against:
I stand against the pressures of perfectionism and the idea that growth must come from constant striving. True transformation doesn’t require burnout, it can emerge from safety, self-acceptance, and ease.

What is your greatest wish for your clients

My greatest wish for my clients is that they rediscover the power within themselves, that they realise they already have everything they need to grow, heal, and create a life that feels true to them.

I want them to feel empowered to trust their inner knowing, embrace their unique nature, and live in alignment with what matters most to them.

I also hope they learn that transformation doesn’t have to come from striving or struggle but can emerge from a place of ease, flow, and self-acceptance. My wish is for every client to walk away feeling confident in their ability to navigate life’s challenges and create a deep sense of trust and stability within themselves.

My Bio

Carly Killen is a breathwork facilitator in training, registered dietitian, certified menopause support and strength coach. Carly takes a holistic approach to well-being, combining her experience in physical health, emotional resilience through menopause transition to help clients reconnect with themselves and create meaningful change.

Guided by the values of authenticity, growth, and creating safe spaces, Carly empowers her clients to overcome roadblocks and navigate life’s challenges with greater ease and confidence. Breathwork lies at the heart of her practice, serving as a powerful tool to help clients release limiting beliefs, build self-trust, and live in alignment with their true selves.

Carly’s philosophy is simple: You have everything you need. Through her work, she helps clients rediscover the power within themselves, embracing transformation from a place of safety, self-acceptance, and ease.

Discover yourself – one breath at a time

Contact Details

website :- https://carlykillen.com
facebook :- https://www.facebook.com/CarlyKillenPT/
instagram :- https://www.instagram.com/thestrongbonescoach/
podcast :- https://podfollow.com/the-strong-bones-coach-podcast