.png)
Breathwork is the art and science of applying breath awareness exercises and conscious breathing techniques as a bridge, a force, and a tool for health, growth, and change—in spirit, mind, and body (*)
Paying attention to how we breathe can often be overlooked because it’s completely automatic. However, becoming aware of and incorporating breathing exercises into our daily routine has many benefits, including promoting calmness, increasing focus, and performing your best.
BREATHEOLOGY = The art of conscious breathing
BREATHING BASICS:
"Breathing (or ventilation) is the process of moving air into and out of the lungs to facilitate gas exchange with the internal environment, mostly to bring in oxygen and flush out carbon dioxide.
All aerobic creatures need oxygen for cellular respiration, which uses the oxygen to break down foods for energy and produces carbon dioxide as a waste product.
Breathing, or "external respiration", brings air into the lungs where gas exchange takes place in the alveoli through diffusion.
The body's circulatory system transports these gases to and from the cells, where "cellular respiration" takes place."
REF: WIKIPEDIA
“Yahweh God shaped man from the soil of the ground and blew the breath of life into his nostrils, and man became a living being” Genesis 2:7
BREATHING IS MORE THAN JUST ...
INHALE & EXHALE
See this man's shoulders lifting?
This is often a sign of upper lung lobe - shallow breathing - with very little abdominal and diaphragmatic engagement.
Abdominal / Diaphragm / Belly breathing:
Remember to always focus on your abdomen/ diaphragm/ belly, when you are breathing. You may have been doing it wrong for many years - but you can most certainly retrain your body with PRACTICE!
This is how it is done...
While sitting or lying in a relaxed position, place one hand on your chest and the other on your bellybutton / navel. Now take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs
Exhale slowly through pursed lips.
BREATHING IN = INHALE
Think of your bellybutton / navel moving DOWN & OUT slightly when you breathe IN.
The chest and ribs expand 360° outwards and the abdomen pushes outwards slightly, as the diaphragm contracts (downwards) to suck the air into the lungs.
The shoulders remain fairly steady and don't lift excessively.
Neck should be relaxed and the jaw UNclenched!
Keep your abdominal muscles slightly engaged (not too tight) but still soft enough to expand / push outwards slightly.
Inhale through your NOSE if possible.
BREATHING OUT = EXHALE
Think of your bellybutton / navel moving IN & UP when you breathe OUT.
The chest contracts in 360° and the abdomen pulls inwards and upwards, as the diaphragm relaxes (upwards) to help push the air out of the lungs.
Tighten your tummy / abdominal muscles to help strengthen them as an added benefit whenever you exhale!
Neck should be relaxed and the jaw UNclenched!
Exhale through your MOUTH - but you can also use your NOSE.
BREATHING TECHNIQUES
Note: Individuals can sometimes experience dizziness when practicing breathing exercises.
With practice, dizziness usually goes away. If holding your breath or any part of the breathing exercises feels uncomfortable, rather reduce it to just a few seconds.
DAILY BREATHING BREAKS
Several times a day, take conscious breathing breaks to help refresh your energy, let go of distractions, as well as increase your focus. You
can do this in the bathroom, at your desk, just before or after you get out of your vehicle, before and after you get out of bed...etc...etc...
Stand and take a deep breath while your raising arms slowly over your head.
Exhale as you lower your arms. Repeat 3 times.
-------------------------------------------------
Click here for Dr Adele's 👉 BREATHING TECHNIQUES - a comprehensive Info-doc
One of the examples in this info-doc is a techniques called ALTERNATIVE NOSTRIL BREATHING. It is an ancient technique often used in yoga.
Dr Adele's single page Infosheet - click HERE 👉 BOX BREATHING
BOX BREATHING is a great technique for calmed focus during the day when you have to get things done - but are stressing out a little - and need to get back on track. If the US Navy Seals use it - then I'm sure it will be great for you too!
= IN for 4, HOLD for 4, OUT for 4 and HOLD for 4 - REPEAT!
There is a counting GIF to help you practice (counting backwards 4 to 1) 👉 HERE
LAUGH
It’s true what they say – laughter really is the best medicine! A hearty chuckle can stimulate circulation and soothe tension. Laughter also increases endorphins released by the brain and produces a relaxed feeling, as well as strengthen those abdominal muscles!
Surround yourself with a few items that make you laugh – a funny cartoon, funny photos, or a funny comedian show.
Share stories with family, friends or co-workers. A willingness to laugh at yourself sometimes can also serve as a good reminder not to take life so seriously - which can do wonders for your stress level.
BREATHING APPS TO HELP YOU BREATHE CONSCIOUSLY:
Meditation & Breathing apps generally go hand in hand - but some apps are purely focused on breathing alone.
According to Easy Tech Trick (2019): The Best 15 Breathing Apps For Android and iOS
I've added some of my own to this list...
MindShift CBT (Cognitive Behavioural Therapy) - Google Play
Zenfie - meditation with some breath-work
Breath Ball - 4 breathing exercises to improve your life
Pranayama Health through Breath - Google Play
The Breathing App - Apple App Store or The Breathing App - Google Play
Kardia - more of an EKG / heart / BP measurement app
Steady - Apple and Google Play
Breathly - Apple and Google Play
Breathe to Relax Pranayama App - Apple and Google Play
Breathe - Apple iWatch exclusive
iBreathe – Relax and Breathe (Apple)
Free Paced Breathing App:
ADDITIONAL INFO & RESOURCES
Lucas Rockwood - Change Your Breath, Change Your Life
This talk only represents the speaker’s personal understanding of and experiences with the potential effects of breathing techniques. TED X Barcelona, 10 Dec 2018
In his talk Lucas breaks down the fundamentals of yoga breathing in a way that you can easily remember and apply to your practice. Lucas shows us how three breathing practices - water, whiskey, or coffee - can be used as a tool and help us to overcome any situation. With a formal yoga training background in Hot Yoga, Ashtanga Yoga, Gravity Yoga, and the Yoga Trapeze®, Lucas has studied with some of the most well-respected teachers on the planet. His most influential teachers (all of whom he studied with personally) include Sri K. Pattabhi Jois, Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka.
WATER breathing - balance / always good = x 10 rounds
4 in the nose
4 out the nose
WHISKEY breathing - helps fall asleep or if agitated
Lie in bed = x 10 rounds or until fall asleep
4 in the nose
8 out the nose
COFFEE breathing
= SNIFF and then OUT for 10 counts
(only occasionally as needed - can cause agitation or anxiety)
3 x 20 rounds in am
3 x 20 rounds before exercise
3 x 20 rounds at 3pm in afternoon instead of a sugary snack
Max Strom - Breathe to Heal
This talk only represents the speaker’s personal understanding of and experiences with the potential effects of breathing techniques. TED X Cape May,
With anxiety, stress, and sleep dysfunction skyrocketing around the globe, it's time we look at the unspoken reasons why. These debilitating challenges can be meaningfully impacted with ten to twenty minutes of breathing exercises per day. Max Strom,who has taught breath-work for 20 years, reveals his insights into the healing power of the breath. Max Strom teaches personal transformation, mindfulness, and yoga worldwide and is known for inspiring and impacting the lives of his students. His Inner Axis method addresses the internal aspects of our life and our potential for physical and emotional healing. He is the author of "A Life Worth Breathing," and, "There is No App for Happiness."
Ellie Drake - how to stimulate your Vagus Nerve with THIS Breath!
This talk only represents the speaker’s personal understanding of and experiences with the potential effects of breathing techniques. 9 Oct 2016
Ellie Drake shares the importance of the Parasympathetic Nervous System and its essential role in supporting you to thrive regardless of your circumstances.
Plus learn about the Vagus nerve, your highly intellectual partner in creating inner ease. Learn a simple breathing technique that stimulates the Vagus nerve and supports you to live a more vivacious life!
REFERENCES AND SOURCES:
Be Well At Work: uhs.berkeley.edu/bewellatwork
Dr Andrew Weil: 4-7-8 Breath
Brulé. D. (2007). Breath and Breathing. An Introduction to Breathwork. A Primer in the art and science of conscious breathing.
