Even though breathing is the body’s most important biological function, and healthy breathing patterns are indicative of good health, sub-optimal breathing patterns are surprisingly commonplace! With over 25 years of personal practice and teaching since 2005, she brings a wealth of experience to her work. She is a qualified Yoga Therapist, including specialised training in Menopause Yoga, and holds certifications as a Breathwork Teacher, Breath-Body-Mind (BBM) Level 3 Teacher, iRest Meditation Level 2 Teacher, and Theta Healing Practitioner. A lifelong learner at heart, she is deeply passionate about continuing her studies and expanding her knowledge across a wide range of healing modalities. She remains profoundly grateful to the many inspiring teachers and mentors who have guided her journey.
Many of us unconsciously:
- Breathe too fast
- Breathe through our mouth rather than our nose
- Overuse accessory breathing muscles versus primarily using the diaphragm (our main breathing muscle)
- Struggle to breathe well when exercising, etc.
However, when poor breathing patterns set in, they can negatively impact overall health. Amongst other things, shallow, upper chest breathing not only triggers one’s stress response, leading to heightened feelings of anxiety, but it exacerbates brain fog and contributes to low energy.
Breathwork is becoming increasingly popular and derives many of its techniques from the ancient practice of yoga, with its origins dating back thousands of years. The yogis understood that pranayama, (the 4th limb of Patanjali’s yoga) apart from being a powerful stand-alone practice, is an integral link between the body and mind.
Today, under the umbrella of breathwork, we can find a vast array of practices, so discernment on the part of the practitioner is vital. But what is certainly understood is that Breathwork is a powerful self-care tool and can be used in numerous ways to support our wellbeing.
Amongst other things:
- It can be used to address sub-optimal breathing patterns (which may have been present for a long time).
- It is a great tool for managing stress and reducing anxiety. And can help release tension at any given point during the day.
- It supports better sleep, which is so necessary for overall health.
- Can help reduce overwhelm and avoid energy depletion (burnout).
- It can lift one’s mood and raise energy levels.
- And it can also help shift our emotional state.
However, like any practice we engage in, foundations are essential.Â
The following are some easy and accessible entry points from which to start.
Cultivate breath awareness
The more aware we become of our natural breathing pattern, the easier it will be to notice if our breathing alters.
Pause at different times during the day to notice if the breath is calm and even or something altogether different. Notice if, when inhaling, the ribs expand laterally and the belly moves outwards, subsequently returning with the exhale.Â
And look out for breath holding, which can easily happen when we are sitting in front of the computer for example. When the mind is fully engaged in work, it’s easy to lose awareness of both the breath and the needs of the body.
Reset
Create intentional short pauses during the day, especially when breathing becomes noticeably faster.
What could this look like? Simply place hands on the belly and come back to focusing on the breath. This simple act of getting in touch with the body and focusing on one’s breath will often slow the breath down creating a sense of calm and connection.
Nasal Breathing
Nasal breathing is another important foundational element of functional breathing.Â
Often if we get too stressed, we may revert to shallow, upper chest breathing and even mouth breathing, as we feel the need to pull in more air.Â
However, breathing through the nose not only warms and purifies the incoming air but also helps to slow down the passage of air into the body, which in turn supports the Parasympathetic Nervous System (rest and digestive system).
Yawn & Sigh
When feeling stressed, try practicing the yawn and sigh, which are built-in physiological responses that boost the relaxation response and are part of the body’s natural way of bringing us back into balance.
How? Yawn when breathing in and sigh when breathing out.Â
Yoga Nidra – also known as NSDR (non-sleep deep rest)
Although yoga nidra (guided meditation) is not a breathing practice, it is a deeply healing practice that invites the body and mind to enter a deep state of relaxation, which in turn supports a slower and calmer pattern of breathing.Â
