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fit bodyINHALING THEJOY OF LIFEConscious BreathworkOur first breath is instinctual andbelly-deep, but as we grow into life,everyday stress and trauma can bringus into the shallows. Mindful breathing canhelp guide our breath back to its original,healthy rhythm. Both the brain and organsbenefit from increased oxygen, and the vagusnerve that connects the two—prompted bychanges in the body’s pH levels—releasesacetylcholine, a neurotransmitter responsiblefor lowering heart rate.Breathwork can improve vagal tone,a major component in a wide range ofconditions like depression, pain syndromes,sleep disturbances, anxiety disorders andchronic inflammation. A 2016 study bythe Medical University of South Carolinapublished in the journal BMC Complementaryand Alternative Medicine shows a lowernumber of proteins associated withinflammation in the saliva of participantsthat employed breathing exercises. A studythat appeared in the journal Psychophysiologyin 2015 found that 20 minutes of mindfulbreathing at bedtime fostered a good night’srest for people with insomnia.Breathing BreaksFrom traditional rebirthing techniques usingcircular breathing to Middendorf Breathby Marlaina DonatoWork for somatic awareness, there are manystyles of conscious breathing. The gentlerapproaches best suit everyday needs andtaking a breathing break can actually providemore refreshment than one featuring coffee.“Many people have found that a regularbreathing practice has helped them increaseenergy and decrease anxiety. It is a powerfultool to reset the nervous system when we’reoverwhelmed and stressed,” says SomaticBreath Therapy (SBT) practitioner RachaelWalter, owner of Breathe-Here-Now, inKeene, New Hampshire. Like many forms ofbreathwork, SBT bridges the chasm betweenmind and body. “Conscious breathing canalso help people access and understand theiremotions,” notes Walter.Pranayama, an ancient technique of yogathat focuses on breath control and employsalternate nostril breathing, can be performedwhile lying down, seated or on the yoga mat.Kundalini yoga teacher Melissa Crowder,owner of 4 States Yoga, in Joplin, Missouri,advises students to start out slowly, threeto six minutes a day, and then work up to alonger practice. “Alternate nostril breathingis a great practice for everyone. As little as sixminutes of yogic breathing, as needed, canmake a profound difference in decreasingpain and stress,” she says.Belly BenefitsMany people havefound that a regular(belly) breathing, breathing for conditions practice like asthmaand chronic obstructivehas helpedpulmonarythemdisease(COPD). Engaging the diaphragm is key inbreathing to increase fullest capacity. energy Walter explains, and“An open, healthy decrease breath is one anxiety. in whichThe American Lung Association recommendsa variety of exercises, including diaphragmaticwe use the diaphragm to initiate the breath,followed by the belly~RachaelexpandingWalterand the breathmoving into the chest.”Most of us unconsciously fall intoshallow and sometimes self-consciousbreathing patterns at an early age. “Duringmy training, I read that by age 6, we pick upon cues telling us to tuck in our tummies.This simple, bad habit begins a cascadeof physiological responses. Upper chestbreathing can create anxiety symptoms andpoor digestion,” explains Colleen Breeckner,owner of Colleen Lila Yoga, in New YorkCity. “Diaphragmatic breathing causes thediaphragm to become flat and wide, and inturn, presses upon the stomach and helps tochurn the gastric juices. For this reason, itcan aid earlier stages of digestion.”When used in conjunction with othermodalities such as cognitive behavioraltherapy, diaphragmatic breathing might bebeneficial for irritable bowel syndrome.Breathing Into FeelingsThe depth and quality of the breath canhelp us to become aware of emotionalstates that include “holding patterns”.“Conscious breathing is a doorway into deepmeditation, which can help alleviate angerand insecurities. It can also be helpful indropping addictions,” says Crowder. “Linkingpranayama with physical movement [asanas]helps to release tension and emotions thatcan be held in the body’s soft tissues.”Breeckner agrees, “Developing thisawareness can help us to move unpleasantand stuck emotions through the body.”Well-being can be just a breath away,says Walter. “When we open up our breath,we open ourselves to a fuller experience ofbeing human. It has the capacity to bring usinto the present moment to access our joyand our life’s purpose.”Marlaina Donato is an author and a composer.Connect at AutumnEmbersMusic.com.Robert Kneschke/Shutterstock.com32 Space & Treasure Coast Edition MyNaturalAwakenings.com
Go-to Breathing ExercisesFrom Rachael Walter:The Three-Breath SighPlace one hand on your lower bellyand the other on your chest. Breathingin through your nose, let your breathstart in the belly and move up to thechest. Then exhale through your mouthwhile making an audible sighing sound.Repeat two more times.The Four-Eight Relaxing BreathPlace one hand on your lower bellyand the other on your chest. Usinga belly breath, inhale to the count offour and exhale to the count of eight,making your exhale twice as long asyour inhale to facilitate relaxation.Feel free to play with how fast orslow you count to find a comfortablebreathing pace. Repeat for six to 10times as needed.Breath WalkThis is an excellent exercise to dowhile at work, school or a public placeto give your nervous system a break,even when the world is crazy-busyaround you. Walk at a slightly slowerpace than normal and breathe in forone step; breathe out for the next step,counting three or four for each breath/step. Continue as you walk, beingmindful of your breath, counting andsurroundings.For further inquiry, MelissaCrowder recommends theseKundalini yoga breaths:Shabad Kriya for promoting deeprestful sleepSitali Pranayama for lowering a feveror cooling off a hot temperBreath of Fire for improved braincirculation, stimulating digestion andweight controlRight nostril breathing for afternoonslumpsLeft nostril breathing to quiet mindchatter at bedtimeNoteworthy Breathwork StylesClarity Breathwork: Developed from the groundwork of Leonard Orr, with afocus on accessing the subconscious mind for self-awarenessHolotropic Breathwork: Developed by psychiatrist Stanislav Grof, M.D., and hiswife Christina and employs deep, rapid breathing to initiate an altered state ofconsciousness; training in the Grof method is requiredIntegral Breath Therapy: Gentle technique for an altered state of consciousnessthat works with the body’s natural healing capacityMiddendorf Breath Work: Named after German-born Ilse Middendorf, a gentletechnique that does not include forcing the breath to promote healingRebirthing Breathwork: Pioneering and well-known form of breathwork that wasalso developed by Orr with a focus on releasing unconscious energy blocksimprinted during the birth processShamanic Breathwork: Uses specific breathing methods, chakras or energycenters, music and movement to overcome emotional blocks for deep-level healingTransformational Breath: Developed by Dr. Judith Kravitz using uninterruptedbreathing, Kundalini yoga and other elements of physical and energetic healing;recommended by Dr. Christine Northrup and Dr. Deepak ChopraTired of NeckSTRAIN?Back & JointPAIN?Dr. Rozana Sharma, DC,CAN HELP!She specializes in:• Non-surgical spine and jointrehabilitation through adjustments• NeuroMuscular physical therapy• Postural rehabilitation(no more tech neck)• Photobiomodulation-cold laser• Anti-inflammatory lifestyle design321-775-37341300 Pinetree Dr, Ste7Indian Harbour BeachDocksideChiropractic.comNatural Healthcare OptionsConsultations by DonationSpecializing in:• All-natural products: tinctures, salves, syrups & capsules• Organic bulk herbs• Essential oils• Unique jewelry & gemstones • Herbal/• Customized herbal remedies & teas Nutritional classesCecelia AvitabileCERTIFIED MASTER HERBALIST &NUTRITIONAL CONSULTANTStore Hours:Wed– Fri 10am-5pm • Sat 11am-3pm321-757-7522277 N. Babcock St. • MelbourneHerbCorner.netDecember 201933
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