Breathwork

         There are many therapeutic ways to use our breath, and varying opinions about all of them. One thing for sure is - our breath is sacred. I invite you to experience the different ways of being with your breath, with the intention of gentle noticing.

 

         Different ways we can notice our experience might include temperature, texture, location, density, quality, thoughts, feelings, movement - and you might notice these things as part of your body, your mind, your energy field, or something else entirely. 

 

*Please note, as always - I am not a doctor or licensed therapist, and therefore am not giving medical advice. I am providing a resource, and I support you in using your judgement about what feels safe and right for you!

​

​

ALTERNATE NOSTRIL BREATING (NADI SHODHANA)

This pranayama can improve lung function and lowers heartrate, blood pressure, and sympathetic stress. Try before a stressful encounter, or before sleep. Also known to help balance left and right hemispheres of brain.

​

Place the thumb of your right hand gently over your right nostril and the ring finger of the same hand on the left nostril. Close the right nostril with the thumb and inhale through left nostril very slowly.

​

At the top of the breath, pause briefly, holding both nostrils closed, then lift just the thumb to exhale through the right nostril.

​

At the natural conclusion of the exhale, hold both nostrils closed for a moment, then inhale through the right nostril. 

​

Continue, alternating breaths through the nostrils for 5 to 10 cycles.

​

​

​

​

​

​

​

​

​

​

​

​

​

RESONANT (COHERENT) BREATHING

A calming practice that places the heart, and therefore many of the body systems, in coherence. The heart sends signals to the brain and the enteric nervous system (gut/emotional connection) that the body/mind is at peace, therefore reinforcing peace.

​

Sit up straight, relax the shoulders and belly, and exhale.

​

Inhale for 5.5 seconds, expanding the belly as air fills the bottom of the lungs.

​

Without pausing, exhale softly for 5.5 seconds, bringing the belly in as the lungs empty. Each breath should feel like a circle.

​

Repeat at least 10 times, or for 5+ minutes, as often as feels necessary throughout the day to calm, reset, and become more present. 

​

HeartMath is an organization that studies the phenomenon of coherence. They developed a technique called Heart Lock-In that has been shown to not only shift a persons state in real-time, but offer sustained coherence among many systems of the body over time. 

​

The technique is to begin Coherent breathing as above, then generate a positive feeling as you breathe it in and out of your heart, and finally, radiate this feeling to yourself and others. This is the basis of the Buddhist Loving Kindness Meditation as well. Can be life changing!

​

​

​

​

​

​

​

​

​

​

Research on the Heart/Brain connection and Coherent Breathing found at HeartMath: https://www.heartmath.org/research/research-library/

​

​

TUMMO - method popularized by Wim Hof

Find a place to lie flat on your back with a pillow under your head. Relax the shoulders, chest, and legs. 

​

Take 30 very deep, very fast breaths, feeling your belly expand on inhale and letting it collapse on exhale. Ideally, breathe through nose, but through pursed lips is ok too. Do not allow for a break or pause at the top or bottom of breath - imagine the breath being a continuous wave, first filling belly, then chest, and then emptying in reverse - chest, then belly. 

​

At the end of 30 breaths, exhale normally, leaving about a quarter of air in the lungs, and hold this breath as long as possible.

​

Once you feel a very strong desire, inhale and hold for 15 seconds, allowing the breath to move around your whole body.

​

Repeat at least 3 times.

​

​

YOGIC BREATHING

Sit cross legged on floor or in chair, upright spine, relaxed shoulders. If it helps to sit on a pillow to raise hips and lower knees, then do so. You may also lay flat on the floor or a bed to practice.

​

Place one hand just under the navel and slowly breathe into lower belly. Feel the belly expand with each breath in, and deflate with each breath out. Isolate your breath to only expand this lower belly, the best you can. Although this is our natural way of breathing, it may feel awkward or uncomfortable if we have come away from our natural way of breathing. 

​

Next, move hand up a few inches so it is covering the bottom of the rib cage, over your anatomical stomach, one hand-width above the navel. Focus your breath into this location, expanding the ribs to the front, back, and sides with each inhale, and retracting them with each exhale. Practice for 3 to 5 breaths.

​

Move hand to just below the collarbone. Isolate your breath to this area, imagining the chest spreading out in all directions on inhale and withdrawing on exhale. Do this for a few breaths.

​

Next, begin to connect all of these motions into one breath, inhaling into the lower belly, middle belly and ribcage, and then chest. Filling from the bottom up. Exhale in opposite direction, first releasing breath from chest, then midbelly, then lower belly. Slow your pace of breath so you can take time noticing the rhythm. Continue this for 10+ rounds.

​

​

BOX BREATHING

Navy SEAL's use this techniquet o stay calm and focused in tense situations.

​

Inhale to a count of 4, hold for a count of 4, exhale for 4, hold 4. Repeat.

​

Longer exhalations will elicit a stronger parasympathetic response (more calming, especially in times of intense anxiety).

​

Inhale 4, hold 4, exhale 6, hold 2. Repeat.  

​

Try a minimum of 6 rounds, as often as needed throughout the day.

​

​

4-7-8 BREATHING

Popularized by Dr Andrew Weil, for putting the body into a deep relaxed state, especially to fall asleep.

​

Take a breath in, then exhale through the mouth with a whooooosh sound.

​

Close the mouth, inhale through nose to a count of 4.

​

Hold for a count of 7.

​

Exhale completely through the mouth with a whoooosh sound, to the count of 8.

​

Repeat this cycle for at least 4 breaths. 

​

​

​

​

​

​

​

​

​

​

​

​

​