Breathe
Breathing plays a profound role in our health.
Breathing interventions are relatively easy to learn, may be done at any time, and can help restore balance.
The autonomic nervous system will not allow us to relax our vigilance while our breathing is rapid and shallow, or while we’re holding our breath. Often accompanied by tension in our body, this breathing pattern sends a strong signal to our nervous system that we are in danger.
We can do practices to change this and allow our breath to signal safety and make our neuroception (perception of safety and danger) more accurate.
The live event is over and you can still do the practices on replay.
BREATHING WEEK YOUTUBE PLAYLIST
Do you enjoy attuning to how your body moves as you breathe?
Some people find it difficult to bring their attention to the stomach area because of uncomfortable feelings and sensations. A reset practice like cyclic sighing can help, as can noticing the flow of air in the nostrils instead of the body’s movement.
Each day we’ll practice grounding and orienting to establish awareness in our body then we’ll move into breathing practices. On Friday, stay for a breath focused trauma informed yoga practice with Alyson Raskin.
Alternate nostril breathing or joyful breath is a master practice that is safe for everyone, because it helps to balance, strengthen and heal the nervous system.
Sometimes we need to shake things up before we settle into stillness
On day 3 we’ll do the Qi Gong practice of shaking the tree to release edgy energy out of our body. On Saturday we’ll do our regular Breathe, Shake, Dance practice to release stored trauma and open us up to creativity and joy. Some days we go right into softening and relaxing. Other days we’ll throw the energy into the ground then move into quiet breathing.
Friends With Your Mind?
Our nervous system generates a lot of the compulsive thoughts in our mind. On day 4 we’ll practice two ways to come back into regulation when caught in a train of thought.
Establish smooth continuous diaphragmatic breath through the nose 24/7. As your nervous system receives signals of safety, allow your body to relax. Maintain in daily life by speaking in longer sentences, practice, and breath awareness.
A Safe Space to Rest
Bring to mind a place where you feel safe
Use all of your senses to bring it to life and rest here
See the play of sun and shade, listen to the sound of birds, breathe in the aromas, feel touch on your skin
Breathe…
This shocking statistic reveals how our nervous systems are not coping well with the pace and stress of modern life. Fortunately, we can work with our breath to bring ourselves back into a more regulated state.
The ideal pace for nervous system balance is 5 respirations (complete breath inhale/exhale) per minute = 6 seconds inhale and 6 seconds exhale. Breathing twice as fast at 3 seconds for each inhale and exhale brings us to mild sympathetic emphasis. Breathing twice as fast as that (20 RPM) puts us into the beginning of the severe sympathetic emphasis, where we’re feeling very stressed, anxious and perhaps panicking.
There are two ways we can work with this. One is to intervene with something like Cyclic Sighing for a reset. Longer term, we can strengthen our resilience through awareness, relaxation and breathing practices. Our breath will begin to signal safety to our nervous system and over time, our whole system relaxes and our breathing becomes fuller, smooth, more continuous and slower.
I have many resources and guided practices to help with this. One is a free self paced course called Breathe!
Join me for daily practice - free online 25 minute nervous system reset 8AM Eastern
The daily Breathing Week 2023 practices:
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Our nervous system will not allow us to relax our vigilance while our breathing is rapid and shallow, or while we’re holding our breath because it signals danger. Today Grounding: visual and touch cues. Breathing: Even continuous diaphragmatic nostril breath, and Joyful breath (alternate nostril).
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Some people find it difficult to bring their attention to the stomach area. A reset practice like cyclic sighing can help, as can noticing the flow of air in the nostrils instead of movement in body. Today Grounding through your feet and seat. Breathing: Cyclic Sighing, 2:1 longer exhale, Joyful.
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Sometimes we need to shake things up before we settle into stillness. The Qi Gong practice of shaking the tree can release edgy energy out of our body. Grounding: Standing tall, Shake the Tree. Breathing: Raise and lower arms with breath, long exhales Vooo. Joyful breath, alternate nostril breath.
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Our nervous system generates the compulsive thoughts in our mind. Today practice ways to come back into regulation when you are caught in thought. Grounding: tapping, frame thoughts/ eyes trace outside space. Breathing: Sweeping breath head to toes, flow of awareness in chakras, Joyful breath
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Breathing plays a profound role in our health. Breathing interventions are relatively easy to learn, may be done at any time, and can help restore balance. Today Grounding Touch: Hands on your heart, butterfly hug. Breathing: sighs of despair, frustration, relief, contentment then Joyful breath.
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Breathing and shaking releases stored trauma, and the joy and creativity of dance help us come alive. Try this as a somatic mindfulness practice with us! Today Grounding Movement: our usual Saturday practice of soft belly breathing, shaking, breathing, dancing, breathing then into joyful breath.
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Establish smooth continuous diaphragmatic breath through the nose 24/7. As your nervous system receives signals of safety, it allows your body to relax. Today Grounding: bring to mind a place where you feel safe, use all of your senses to bring it to life. Breathing: Smooth, continuous, nourishing.