Breathwork: The Foundational Tool

Breathwork isn’t just for yogis… we are ALL breathing experts. Except when we are stressed or perhaps anxious, but more on that later ;)

Our breath will never leave us. It is with us from the second we are born until we pass away. Babies are a great example of how to belly breathe. It is as we grow older that we develop certain behaviors with regards to our breath.

Breathwork is powerful and supports many aspects of our lives. Such as improving our mental, physical, and spiritual well-being.

Breathwork benefits:

- It helps you process emotions

- If you are triggered you can take back control and regulate your nervous system through your breathing

- Reduces stress and anxiety

- Increases connections to self

- Improves your immune system

- Increases focus and creativity

- Helps you be more present in the moment

Fun fact:

This was one of my first steps in burnout recovery. I went to breathwork/ relaxation classes before I started any therapy. Once a week we laid down in a dark room with candles and heavy blankets. Our only focus was on breathing and embodying deep relaxation. We learned to breathe again from our belly, and not limit our breath to our upper chest as so many of us do in today's busy world.

Mind-body Connection:

How does breathwork and the vagus nerve co-operate?

By stimulating the vagus nerve you can decrease your fight-or-flight response.

There are a few ways you can do this, and one of the ways is through breathwork- belly breathing.

When you are triggered by a perceived threat/ danger your body goes into fight-or-flight mode as it is trying to protect you. Yet we are not getting chased by a lion in today’s world.

The nervous system which can be divided into two parts: 

Sympathetic & Parasympathetic, let's take a closer look at this…

The sympathetic side increases alertness, energy, blood pressure, heart rate, and breathing rate. 

The parasympathetic side, which the vagus nerve is a key part of, decreases alertness, blood pressure, and heart rate, and helps with calmness, relaxation, and digestion. The vagus nerve helps your body switch back and forth between your flight-or-fight response and your parasympathetic mode, relaxation/ rest. 

Your vagus nerve plays a powerful role in your body. As you dive deeper into self-awareness and connection to yourself you can use this tool (breathwork) to calm your nervous system.

Vagal DYSFUNCTION can also happen due to factors like stress. For example, when you are in a constant fight-flight cycle and have difficulty switching back to your parasympathetic mode.

The key is to befriend your triggers and mind-body, so you can manage your stress through helpful tools, like breathwork and embody a calm & neutral state.

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Different types of breathing:

There are many different types of breathwork practices. It is about finding which technique resonates with you most and supports your results. You can do these alone or try a guided breathwork/ meditation via apps like, Unplug, Calm or even YouTube.

Box breathing is one of the simplest forms of breathwork and you can practice this anywhere. It is called a box breathing because you simply follow the lines, 4 sides of a box/ connecting a “square”.

Here’s how to do it:

1, Sit or stand in a comfortable position. You can close your eyes or keep them open.

2, Inhale through your nose for a count of four. 1, 2, 3, and 4. 

3, Hold for a count of four.

4, Then exhale for a count of four. (I like to drag out the exhale a little longer)

5, Hold for a count of four.

6, Repeat.

Alternative Nostril Breaths (Anulom vilom) is a practice that can help reduce anxiety and also helps to quiet and still your mind.

Here’s how to do it:

1, Keep your right palm open and upwards and bring your thumb to your right nostril.

2, Push your thumb on your right nostril to close it, and breathe in through your left nostril.

3, Now take your ring finger on your right hand and push on your left nostril while letting go of your thumb.

4, Breathe out of your right nostril while keeping your ring finger on your left nostril.

5, Repeat for a few minutes.

It sounds a bit complicated but once you try it you quickly get the hang of it  (you can also try and alternate with your left hand or start with the opposite nostril.

*Be mindful of how you react to any breathwork techniques and discontinue the practice if you find that you are experiencing any abnormal or uncomfortable reactions.

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Now…

Hello Healthy Eats:

Summer has officially started right? The warmth, brighter and longer days are something I really enjoy. Automatically I switch into simple, healthy, and light meals. Do your nutrition staples and cooking change each season?

I was spoiled to receive fresh farm olives and Manchego cheese from friends who had visited Spain last week. Boy, was that a treat! Now I’m experimenting to get that “family pickled recipe” that was perfectly spiced with heat and herbs and pickle my own olives.

Wish me luck!

CHICKPEA WRAP RECIPE:

Serves 4

2 cans of chickpeas

1 scallion

2 carrots

2 kosher dill pickles

1-2 tbsp mayonnaise

1 cup sour cream

? tsp dijon mustard

? tsp honey

1 tsp curry powder

1 tsp chili flakes

4 spinach-tortilla wraps (or lettuce wraps)

Handful of cilantro

Salt & pepper

Use a large bowl and mix the sour cream, mayonnaise,

mustard, honey and spices. Taste.

Drain the chickpeas and rinse.

Add to the bowl.

Chop the scallion, pickles, cilantro and add.

Grate the carrots and add to the mix.

Taste.

Place the wrap on a plate, fill it and fold into a “burrito”.

If you can use organic products & produce I do recommend that.

Enjoy!

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Breathwork is a gift in itself, and the more we align and breathe with ease, the greater benefit we will feel. The best part is we can focus on our breath any time, any place, and anywhere. Celebrate this tool, and keep it in your back pocket to calm, connect, and empower your best self.

INHALE AND EXHHAAALLLEEE.

When I’m not actively creating “Sustainable Success” newsletter, or on daily nature walks, I help creators & leaders reduce stress, prevent burnout and embody SUSTAINABLE success.

I am opening up two 1:1 coaching spaces in June.

If you want to gain energy, presence, and stress less, send me a DM with “STRESS LESS” and I will share details of the program with you.

To learn more about Burnout Prevention and Workplace Wellness training, email me at [email protected]

High-achievers high five* Here's to YOUR BREATH!!

In wellness,

Rebecca

#wellnessbyrebecca

Follow this hashtag for more stress management insights & burnout prevention tips.