What if you could release a lifetime’s worth of trauma, anxiety and stress and completely reconnect with your Mind, Body and Spirit in just 45 minutes simply just by breathing? I want to talk about the importance of Breathwork and why practicing it is so crucial, especially now.
Let’s dive into the 5 different breathwork techniques you can use throughout these challenging times. During stressful events we forget to breathe, sounds like such a crazy concept but we do not notice how shallow our breathing can become. This can affect how clear our mind can be and our mood. For the next few weeks, I ask you to try practicing these different types of breathwork techniques and see how you feel. Write it out in a journal and look back on it every day to see if there is a change.
Technique 1: Holotropic Breathwork
Holotropic Breathwork, also known as the Wim Hof Method. It’s a form of Breathwork that was created in the 1970’s by a group of psychologists, and particularly psychiatrist Stanislav Grof, who found profound results in their patients when implemented and practiced, allowing access to non-ordinary states of consciousness. Holotropic Breathwork is a conscious, controlled breathing practice meant to influence and expand your mental, emotional and physical state. It is a powerful breathing technique that releases tension and blockages from your mind, body and spirit. It is also a form of active meditation that helps one become more present, reduce stress and gain personal and spiritual insights, while calming and centering oneself with love, clarity, and gratitude.
The science behind Holotropic Breathwork teaches us that by releasing carbon dioxide in a fast rhythmic pattern, one can change the acidity level in their blood. Higher PH levels can lead to elevated mood, an anti-inflammatory effect and increased muscle tone. The impact these biological changes have on the body, coupled with the guided Breathwork process, allow you to let go and be present in the moment. This spiritual connection of being present, along with the biological changes, crack open your heart letting you receive love, gratitude and self worth. The breath functions as a link between the conscious and unconscious mind; a tool to influence the involuntary nervous system; a technique to decrease anxiety and increase spiritual awareness and development.
I have seen my clients completely release their anger, trauma, stress and anxiety through a Breathwork session, allowing their innate happiness to finally come through. During your Breathwork session, you will be laying down in a comfortable position. I will give you a brief description of what to expect during your session and guide you through the proper breathing pattern. If you have never really understood what it means to let go- Breathwork may finally be the tool to help you get there.
This three part breath is done all through the mouth and involves deep abdominal breathing. Please be mindful, this can be a very intense experience for many, whenever anything gets too uncomfortable stop the Breathwork, breath through your nose at a slower pace. I recommend that if you want a truly profound experience with this type of breathing to book a virtual session with me. Having someone there to monitor and make sure you are ok and that you are properly releasing all that no longer serves you is important. Now to the actual breathwork part of this. Lay down and make yourself comfortable, but please DO NOT put a pillow under your head for this kind of breathing technique. You want your airway to be completely open and not restricted by anything. Once you are comfortable take a few deep breaths and let it all go. Once you feel centered and ready, you will breathe and exhale all through your mouth. Take two short breaths into the abdomen and let it all out through the mouth. It can help to feel the breath by placing one hand on your chest and another on your abdomen. I recommend starting out slowly and working your way up to a faster pace. Again, I can’t emphasize this enough, this particular practice is much more effective and helpful if done with guidance from a Breathwork practitioner. There are many things that could happen emotionally, mentally and physically therefore, it’s best for you to experience Holotropic Breathwork with a certified practitioner.
Technique 2: Wave Breath
The first Breathwork practice is called wave breath. Wave breath is calming and centering, it can allow you to settle into your day and bring you into the present. The first thing you do is find a quiet place to sit, with all these practices it’s best to take some time for yourself away from the stressor and focus on these techniques. Once you find a quiet space, take a deep breath in, hold the breath for 3 seconds, and let it out. Do this about 3 times before starting the breathwork. On your next inhalation you will imagine breathing in just 1/3 of your air in and hold for 2 seconds, then another 1/3 and hold for 2 seconds, and then the last 1/3 and hold for the last 2 seconds, then let everything go. To make the practice even more like a wave, you can make the transitions smoother and imagine laying on the beach, with your feet facing the ocean. Imagine the wave and breath coming up through your feet and all the way up over your head before letting it all go back out to the ocean.
Technique 3: Breath of Fire
I also want to share with you “breath of fire”. You can use the breath of fire when you are feeling lethargic and need a bit more energy to get through the day. Again, find a space where you will not be disturbed. Sit in a comfortable seat and sit with your spine as tall as you can without strain, tall but relaxed posture. Take a few deep breaths to center your mind. Once you are ready, you can put your hand on your abdomen and feel your breath rise and fall in your abdomen. Allow this belly breathing to become bigger and more pronounced. When you are ready, begin to only breath through your nose and allow the breath to quicken pace until it feels like bellows stoking a fire. Put more emphasis on the outward breath and then try the opposite and see how you feel. Again, write these experiences down to see what works for you and what does not.
Technique 4: Victorious Breath
This next technique is remarkably simple, but subtle. It can be done anywhere, even silently waiting in line. It is called “victorious breath” and anyone who is familiar with Yoga has practiced it during class. To get acquainted with this breathwork for now, find a quiet place to focus on your breath. Sit tall but relaxed just as before, close your eyes and take a few deep breaths. As you begin to feel comfortable, breath only through your nose. Notice the cool air come in, and the warmth of the air going out. Imagine breathing through a straw at the back of your throat, and as you exhale imagine the same narrow but relaxed straw. You’ll notice that your breath will sound like the ocean or the inside of a conch shell. This sound is also similar to what your brain hears when you are deep in sleep. Because of this, your brain believes you are in a safe space. You can’t sleep when you don’t feel safe, so you trick you brain to feel safe in any situation.
Technique 5: Alternate Nostril Breathing
Another great breathwork technique is alternate nostril breathing. This is great for balance in life, it helps keep your thoughts balanced and calm. By alternating your breathing through one nostril and out the other and vice versa you give your mind something to do, which makes a meditation practice much easier. Try this technique before you meditate and see what happens. Write everything down about your experience. Finding a quiet place to sit, sit up nice and tall but relaxed. Take your dominant hand and look at you palm. Curl your pointer finger and middle finger into your palm, leaving the rest of your fingers open. Gently place your thumb on your nostril (the side that correlates to the same hand, so if it’s your right hand, place your thumb on your right nostril). Then lightly place your ring finger on the other nostril. Continue to breath through both nostrils for three more breaths. On your next inhalation, close the right nostril, breath in through your left, pause for 2 seconds, then open the right nostril and close the left. Breath out through the right nostril, pause then switch. Breath in through the right, switch, out through the left. Continue switching the breath until you need to take a break, or until you feel the breath practice has served you and you can now begin to meditate.
Many of my clients have experienced that my Breathwork Reiki Sound Baths have tremendously helped them release their stress, anxiety, and trauma. Explore more at https://www.becrystalclear.com/services/ and feel free to reach out to me at firstname.lastname@example.org to book your private or session.
With Love and Health to you and yours,