Your breath is powerful, there is nothing more essential to our health than breathing, taking in air. Breathing is an autonomic process and is controlled by the autonomic nervous system (ANS). The ANS has two parts: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic system increases your breathing rate, while the parasympathetic system slows it down. Breathing changes based on your activity level and the air quality. For example, you breathe faster during physical activity. You can sometimes control your breathing pattern, like when you hold your breath or sing. I have just gifted myself a Native American Flute and I am learning more about the importance of patience, practice and my breath. But we also need to learn to respect our breath and be aware that while there is potential for transformation and healing in breath work, there is also potential for harm, physically, mentally and emotionally. I suggest always learning breath work from a qualified practitioner and not just from online videos. Also be mindful that your breath is personal and different people may benefit from different practices, my aim as a Dru Breath Coach is to share with you a range of practices so that you can add to your ‘toolbox’ the ones that work for you.
In the yogic tradition breath practices are known as pranayama and in the ancient scriptures it is discussed in relation to achieving higher states of consciousness and transcendence. Whereas breathing is movement of energy towards matter, prana is the movement of energy towards consciousness. Prana is life force or universal energy, called Qi in Japan and Chi in China. In the ancient text by Patanjali known as the Yoga Sutras sutra 2.49 and 2.50 can be translated to:
“The universal life force (prana) is enhanced and guided through harmonious rhythm of breath (pranayama).”
“The movement of the life force is influenced through inhalation, exhalation and sustained breath.”
(Source: The Secret Power of Yoga: A Woman’s Guide to the Heart and Spirit of the Yoga Sutras by Nischala Joy Devi)
In the Yoga Sutras there is actually no mention of yoga involving moving between or repeating poses or creating sequences as is the main focus of most yoga classes! The Sanskrit word asana can be translated to mean ‘seat’ and it referred to the act of sitting. Yoga is the science of holding still and building prana through breathing. The breath is like the ocean waves, a wave arrives, washes over the beach and then recedes going back to the ocean. The breath is similar with exhales, transitions, inhales, transitions and then the process continues.
Pranayama’s physical and mental effects have the higher purpose of leading us into stillness necessary for meditation. The aim is for the breath, mind and emotions to be in harmony or coherence. There is a measure known as heart rate variability which is the variation in time between your heart beats. How you breathe can effect heart rate variability as when you inhale your heart rate increases and when you exhale it decreases. As a Dru Breath Coach one of the foundation breath practices is called ‘pure breathing’ which is smooth, even, equal inhale/exhale, no pauses, no sounds. Often in breath work people are cued to ‘hold’ their breath, for example in square or equal ratio breath, but a better cue would be to ‘pause’ the breath. I often cue at the beginning of relaxation and/or meditation to just observe the breath, let the breath be, let it find its own easeful path.
The breath work I share focuses predominantly on influencing the nervous system through the rate and ratio of breathing using three key principles:
Energising Breaths
These breath practices see the rate of breathing increased to 30+ breaths per minute and common practices include ‘breath of fire’ and ‘bellows breath’.
Balancing Breaths
With balancing breath practices such as diaphragmatic breathing and equal ratio breath the rate of breathing is about 4-6 breaths per minute.
Relaxing Breaths
These breath practices reduce the rate of breath to 3 times a minute or less and could include 1:2 breath ratio or square breathing.
With all breath practices it is important to start slowly and gradually building up at a rate that suits you and being aware of any contraindications such as uncontrolled high or low blood pressure. Over breathing can lead to hyperventilation with symptoms of feeling light headed and dizzy. Similarly holding the breath may not be good for people with heart problems and issues with blood pressure. So take your time with any new breath practices, give your breath and body the respect it deserves.
As a Dru Breath Coach, Yoga and Meditation teacher the aims of sharing breath practices is to possibly provide relief from stress, improved sleep and relaxation, support for mindfulness meditation and improving your health and well being. Dru breath work practices are safe, easy to learn and practice and accessible to all regardless of age, background and experience. From the perspective of mental health and well being these practices are also safe and subtle as we learn and experience working with our breath, not pushing the breath and not holding the breath. If we push the breath the risk of triggering trauma or exacerbating existing conditions outweighs any potential benefits. Sometimes, slow and steady truly wins the race. For those embarking on a breath work journey, it’s essential to approach the practice with caution and mindfulness.
Breath work is all about getting better at life and improving quality of life. If that interests you join me on Sunday 23 February from 10.00am to 12.00pm for the The Art of Living: Breath Work & Meditation Workshop at The Yoga Collab. Cost is $40 and bookings via the class calendar on the website. I am also available on Monday and Wednesday evenings and Friday afternoons for one to one or small group sessions in person or online for Breath Coaching at a cost of $80 per hour. Another option is to come along to the weekly Meditation Sitting Group on Tuesdays 5.30pm for about an hour, no bookings required and pay what you can/feel/want to cover the cost of venue hire.
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