In today’s fast-paced and demanding world, many individuals experience the effects of stress, anxiety, and trauma, which can lead to nervous system dysregulation and post-traumatic stress disorder (PTSD). However, there is a powerful and accessible tool available to us all for healing and restoring balance: breathwork. In this article, we will explore what breathwork is, how it regulates the nervous system, and introduce some basic breathwork techniques that can be practised when starting out. By understanding and incorporating breathwork into our lives, we can embark on a transformative journey towards healing and self-discovery.
Understanding Breathwork:
Breathwork refers to the intentional and conscious control of the breath to achieve specific physiological and psychological effects. It encompasses various techniques and practices that have been used for centuries in different cultures and spiritual traditions. Breathwork can take the form of deep breathing exercises, specific breathing patterns, or pranayama in yoga. The primary goal of breathwork is to bring awareness to the breath and utilize it as a powerful tool for healing and self-transformation.
Regulating the Nervous System:
The nervous system plays a vital role in our body’s response to stress and trauma. It consists of two primary branches: the sympathetic nervous system, responsible for the “fight-or-flight” response, and the parasympathetic nervous system, responsible for the “rest-and-digest” response. In individuals with nervous system dysregulation and PTSD, the sympathetic response may be chronically activated, leading to heightened stress, anxiety, and emotional reactivity.
Breathwork acts as a bridge to regulate the nervous system by activating the parasympathetic response. By consciously controlling the breath, we can induce a relaxation response, reducing the intensity of stress and promoting a sense of calm and well-being. Slow, deep breaths send signals to the brain that it is safe to relax, resulting in a decrease in heart rate, blood pressure, and cortisol levels. This shift allows the body and mind to enter a state of balance and restoration.
Basic Breathwork Techniques for Beginners:
If you are new to breathwork, incorporating these basic techniques into your daily routine can help you initiate the healing process and regulate your nervous system:
Deep Belly Breathing:
Find a comfortable seated or lying position. Place one hand on your abdomen and the other on your chest. Take a slow, deep breath in through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your belly deflate. Repeat this pattern for a few minutes, focusing on the sensation of your breath and allowing any tension to melt away. Deep belly breathing promotes relaxation, increases oxygen flow, and enhances body-mind awareness.
4-7-8 Breath:
Close your eyes and take a moment to centre yourself. Inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale audibly through your mouth to a count of eight. Repeat this cycle three to four times, allowing each breath to be smooth and effortless. The 4-7-8 breath technique helps to calm the nervous system, reduce anxiety, and induce a state of relaxation.
Box Breathing:
Visualize a box shape in your mind. Inhale slowly through your nose to a count of four as you trace the first side of the box. Hold your breath for a count of four as you trace the second side. Exhale slowly through your nose or mouth to a count of four as you trace the third side. Hold your breath for a count of four as you complete the box. Repeat this pattern for several rounds, focusing on the rhythmic flow of your breath and the sense of grounding it brings. Box breathing promotes stability, focus, and a sense of presence.
Breathwork offers a powerful and accessible means of healing nervous system dysregulation and PTSD. By incorporating breathwork techniques into our daily lives, we can regulate our nervous system, reduce stress, and promote a state of relaxation and well-being. Through breath awareness and intentional control, we can tap into the innate healing potential of our breath, initiating a transformative journey of healing and self-discovery. Embrace the power of breathwork, and unlock the path to a balanced and harmonious life.
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Warm regards
Loretta and the team at Hybrid Healing 🖤
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P.P.S Matrix Reimprinting is a technique you can use to help you uncover sabotaging patterns and beliefs, and help you imprint healthy patterns that support your well-being. To check out the FREE training on clearing your blocks to success, and discover Matrix reimprinting, click HERE
Disclaimer: This information is provided for educational purposes only based on our own personal experiences. Your personal circumstances may differ. This is in no way a replacement for professional medical advice or medication. Please seek medical advice prior to performing any of these activities.
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