EVOLUTION BREATHWORK
One of the easiest and quickest techniques for observing the power of the breath is the sigh of relief... This is one of the examples Dan Brule uses in a lot of his seminars on the power of breathwork and breath mastery. I'll give a brief scientific explanation of what happens physiologically and then I'll invite you to experiment with it now, but more so when you next experience yourself feeling stressed or anxious whether at work, home or anywhere else... (we live in a world where being in a state of stress is almost the accepted norm so you shouldn't be short of opportunities to try this out..!)
Taking a sigh of relief is a natural physiological reaction when we feel that a stressful situation has come to pass. I'm sure you know how to do it but here is a brief description anyway... Take a deep, fairly quick, full breath in, either through your nose or your mouth, and then exhale fully but more slowly in a relaxed longer breath from either your nose or your mouth whilst making a vibrating sound in your throat.
If doing the sigh through your nose, I find the Hhmmmmmm sound works best and if doing the sigh through your mouth then I find the Aahhhhhh sound works best. However play around with different sounds and between the nose and mouth and see which feels most natural for you...
The physiological (scientific) explanation: The inhale is associated with the sympathetic nervous system which is to do with the stress response and the fight or flight mechanisms. This is identified by short, fast breaths, generally into the chest region. The exhale on the other hand is associated with the parasympathetic nervous system which is the body's recovery mode or safety mechanism. So when the exhale is longer than the inhale, the parasympathetic system kicks in and the body responds by starting its recovery processes. There are 3 stretch receptors around every single alveoli of the lungs that send innumerable messages up the Vagus nerve to the brain telling it how to respond based on the speed, frequency and magnitude of the stretches. As well as these, there are also vibration receptors in the throat that send the same messages to the brain to kick in the parasympathetic response when we make a vibrating Aahhhh sound in our throat whilst sighing..! So by doing a series of sighs of relief, even in times of stress we can 'fool' the body into calming down and going into recovery mode where we are far more likely to make sound, reasoned judgments on things and act in a calmer, more relaxed manner. (Probably where the often heard advice of 'just take 10 deep breaths' originated.) Try it out for yourself...
For anyone who thinks they suffer with being stressed, anxious, depressed or struggle to get to sleep and/or sleep well, I really advise trying the technique that Dr Gerbarg discusses in the interview that she calls Coherent breathing for 20 minutes each night before going to sleep. (it can also be done at any point during the day when you have time but before sleep is a time when you are generally in a peaceful and comfortable setting) For those that haven't got the time to watch the above link that details the method along with the scientific explanation for it all, I will give a brief, easy to follow explanation of it below...
Lying comfortably on your back with your hands down by your sides, take a long slow breath in through your nose for 6 seconds. Try to fill your lungs from the diaphragm in your abdomen upwards into your chest. When you get to the top of the inhale release the exhale in a slow steady flow for another 6 seconds and continue to repeat this rhythm. It is now accepted that visualisation has powerful and measurable effects so you can also envisage breathing energy and not just air on the inhale, and with the exhale you can envisage letting go of any tension that is being held onto in your body or your mind. Try to keep your awareness on the breath and the subtle changes that occur within your body and mind whilst you maintain the 6 second cycles. You will probably need to count in your head for a while until you feel you can continue the rhythm at the correct duration. Try it for a week and see if you notice any improvement in your overall state of mind..
Below are several very simple techniques with which you can experiment and start to see the immediate effects and benefits of breath awareness and conscious breathing. Most of us in the Western world have impaired breathing mechanisms which are often a product of, then exacerbated by, states of stress, anxiety and depression which we all face from time to time as we navigate our way through the complexities of modern life. Through learning some simple techniques we can take back control of our bodies and minds and find ways to mitigate the negative impact of lives that are often totally disconnected from the natural world which our bodies evolved to be perfectly in tune with...
This was a technique that was first shown to me by my own breathwork guide Matoula Piscopani (click here to find out more) who I was fortunate to work with in New Zealand before she headed back to her homeland of Greece. It is a technique that I use every morning to wake up my system and create balance between the two hemispheres of the brain. Other benefits include:-
- Improving our ability to focus the mind
- Supports our lungs and respiratory systems
- Rejuvenates the nervous system
- Removes toxins
- Settles stress
The technique is very simple and only takes 5-10 minutes to perform. It can be done immediately you wake up, before or after your morning shower or in the car on the way to work (which is what I do as it fits in perfectly with my drive down the hill before I reach the main road). For maximum benefit it would be done outside with your bare feet connected to the earth whilst letting your eyes and ears absorb the sights and sounds of nature, however the technique has power in itself without these ideal circumstances so it can literally be done anywhere!
Start by closing your left nostril and breathing in through your right nostril. Then whilst taking a small pause, close the right nostril and breathe out of the left nostril. Keeping the right nostril closed, breathe back in through the left nostril, then during the slight pause at the end of the breath, close the left nostril, open the right one and breathe out again. Continue this for either a period of time (5 mins etc) or for a number of cycles. I personally do 11 cycles which adds up to 22 inhales and 22 exhales, but you can choose a number or amount of time that works for you.
