Consider for a moment how your breath influences your whole health.
Are you breathing into the chest or belly? Through the nose or mouth? How long are the inhales and exhales? These factors translate into a “Breath Language” that communicates with the body and influences how you feel.
When you change how you breathe, you change how you feel over time (with graceful consistency). For example, breathing through the mouth and into the chest or shallow, quick breaths activate the sympathetic nervous system. This is the GetUp & Go half of your autonomic nervous system, controlled by the Vagus Nerve, which kicks in during exercise, stress, and strenuous activities. If you’re slouching, you may collapse your lower lungs; imagine a string gently pulling from the top of your head to straighten your spine. On the other lung, breathing through the nose and into the belly, deep and slow breaths (especially longer exhales), and vibrating the vocal cords activate your parasympathetic nervous system. This is the Rest & Digest half; ideally, we should be parasympathetically activated 80% of the day, especially before bed.
Try 4-7-8 Breath:
Breathe in deeply for 4 seconds through the nose, hold gently for 7 seconds, and breathe out through the mouth like a straw for 8 seconds. Repeat until calm. Use this breath anytime you need to de-stress, even while driving or hiding in the closet from your children!
Meditation using 4-7-8 Breath:
Sit comfortably and calm the mind without judgment. As you breathe, become aware of the quality and texture of the breath. Listen to the sounds and silence around you. Scan the body and notice where the energy, tension, or expansion is being held. See what can be released with the exhale. Continue this breath as long as you need until you feel relaxed, peaceful, and fulfilled.
Take intentional breathing to the next level with Breathwork.
Breathwork isn’t just deliberate breathing; it is an intensive experience lasting usually an hour. Modern Breathworks were first developed by Brigitte & Stanislav Grof in 1975 with the Holotropic Breath technique. Holotropic Breathing is incredibly intensive, with sessions that may last hours and reveal past life experiences, reliving your birth and inducing psychedelic trance states. Modern Breathwork has grown to encompass many types of breath outside of Holotripic that address different needs at varying intensities, such as Circular Connected Breath, 3-part Breath, and the famous Wim Hof Method. Be aware that Breathwork isn’t for everyone, so check with your facilitator to ensure you don’t have significant contraindications.
Challenge yourself by trying Breathwork in-person or online. Start with local, In-person breathwork led by a qualified Breathwork Facilitator. It can increase your quality of life, wellness, clarity of mind, regulate emotions, bring peaceful tranquility, and much more.
Different Breathwork methods target various mental, physical, and spiritual qualities. Some facilitators incorporate touch, movement, sound, sharing, or journaling to enhance the experience. Explore different methods and facilitators to find the one that fits you best! I often hear participants say, “I have never been so present with my breath before,” or “I never realized it could take me so far!” or “That single session was like YEARS of therapy.”
