Breathwork
The single most effective relaxation technique for many is the conscious regulation of breath.
In many languages the words for spirit and breath are one and the same.
- Sanskrit prana
- Hebrew ruach
- Greek pneuma
- Latin spiritus
Some Native cultures believe that life enters the body with the first breath, when the spirit enters the body.
Breathing is the bridge between mind and body, the connection between consciousness and unconsciousness, the movement of spirit in matter. Breath is integral to health and wellness, a function we can learn to regulate and develop in order to improve our physical, mental and spiritual well-being.
Breathing is special in several respects: it is the only function you can perform consciously as well as unconsciously, and it can be a completely voluntary act or a completely involuntary act, as it is controlled by two sets of nerves, one belonging to the voluntary nervous system, the other to the involuntary (autonomic) system. Breath is the bridge between these two systems.
Most people do not know how to breathe so as to take full advantage of the nourishing, health-giving properties of the act of breathing. Knowing how to perform simple breathing techniques can help lower your blood pressure, calm a racing heart, or help your digestive system without taking drugs. Breathing has direct connections to emotional states and moods—observe someone who is angry, afraid or otherwise upset, and you will see a person breathing rapidly, shallowly, noisily and irregularly. You cannot be upset if your breathing is slow, deep, quiet and regular. You cannot always center yourself emotionally by an act of will, but you can use your voluntary nerves to make your breathing slow, deep, quiet and regular, and the rest will follow.
Video Examples
Breathwork Minis
Minis: focused breathing techniques for immediate effect to reduce anxiety and tension—any place, any time, and no one will know you are doing it—can do while stuck in traffic… while walking…while on hold in a phone call … while waiting in your doc’s office … when someone says something that bothers you … in the dentist chair … when you feel overwhelmed … while standing in line…. When in pain … in the night when you cannot sleep … and in almost any moment.
Ten to One
(10 down to one with outbreath for each number). Count very slowly from 10 down to one, one number on each outbreath. Thus breath in and on the first outbreath say “10” and with the next outbreath, say “9”, working your way down to “0” and when at “0” notice how you feel.
1, 2, 3, 4
(1,2,3,4 in; 4,3,2,1 out). As you breath in, count slowly up from “1” to “4” and as you breath out, count slowly back to “1” from “4.” Thus as you breath in, say quietly “1..2..3..4,” and as you breathe out, say quietly to yourself “4..3..2..1.” Do this several times.
Breath Counting
(Counting the space between the inbreath and outbreath 1,2,3). Thus after each inbreath, pause and count, “1..2..3;” and after each outbreath, pause again and count “1..2..3.” Do this several times.
In and Out
(Inbreath ((I am)) and outbreath ((at peace)). On the inbreath, you think and/or say internally, “I am;” and on the outbreath, you think and/or say internally, “at peace” repeat this several times-can also do while walking.
Square Breathing
Square breathing: inbreath vertical & horizontal and outbreath vertical & horizontal to complete square. Visualize a square. On the inbreath, visualize a vertical line and then a horizontal line. On the outbreath, you visualize another vertical and horizontal, and you complete the square.
Breathwork Resources
Audio Resource
If you would like to continue your learning about breathwork, please listen to the Audio CDs.
Breathing: The Master Key to Self Healing
