Breathwork
Breathwork is a technique that involves conscious control of your breath to improve physical, mental, and emotional well-being. There are different types of breathwork, ranging from simple deep breathing exercises to more structured practices that involve specific patterns of breathing.
In the moment breathwork can be used to stop a panic attack by focusing on slowing down and deepening the breath. This can help to calm the nervous system and bring a sense of grounding and stability to the body and mind. One effective technique is to inhale deeply through the nose for a count of four, hold the breath for a count of four, and then exhale slowly through the mouth for a count of six or eight. Repeat this cycle several times until you feel a sense of calm and relaxation.
Somatic breathwork is a more structured approach that can be used to treat trauma and promote healing. This type of breathwork involves conscious awareness of bodily sensations, emotions, and thoughts, and using the breath to release tension and stored emotions. It can be particularly helpful in addressing issues related to anxiety, depression, and post-traumatic stress disorder (PTSD).
Overall, breathwork is a versatile and powerful tool that can be used in a variety of ways to promote health and well-being. Whether you're looking to manage stress, calm your mind, or heal from trauma, incorporating breathwork into your daily routine can help you achieve greater balance and vitality in your life
In the Moment Breathwork
Equal breathing: Inhale through your nose for a count of 4, and exhale through your nose for a count of 4. Repeat this cycle several times until you feel more relaxed.
Two short inhales and one long exhale: Inhale through your nose for a short count of 2, then inhale again for another short count of 2. Exhale through your mouth for a long count of 4. Repeat this cycle several times until you feel more relaxed.
4-7-8 breathing: Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeat this cycle several times until you feel more relaxed.
Studies have shown that deep breathing techniques can have a beneficial effect on the nervous system by activating the parasympathetic nervous system (PNS), which is responsible for the "rest and digest" response in the body. Deep breathing can reduce heart rate, lower blood pressure, and increase feelings of calm and relaxation. For example, a study published in the International Journal of Yoga found that the 4-7-8 breathing technique was effective in reducing anxiety and improving mood in a group of medical students. Another study published in the Journal of Alternative and Complementary Medicine found that slow, deep breathing was effective in reducing symptoms of anxiety and depression in a group of adults.
Breathwork to Address Trauma
Somatic breathwork is a type of breathing technique that can be helpful for individuals who are working through trauma. This type of breathwork focuses on conscious awareness of bodily sensations, emotions, and thoughts, and using the breath to release tension and stored emotions. By activating the body's natural healing mechanisms, somatic breathwork can help individuals move through trauma and find a sense of peace and wholeness.
Trauma can have a profound impact on the body and mind, leading to a range of symptoms such as anxiety, depression, and post-traumatic stress disorder (PTSD). Somatic breathwork can help individuals address these symptoms by changing the biological and cellular structure of the body. It has been shown to activate the parasympathetic nervous system (PNS), which is responsible for the "rest and digest" response in the body, and decrease the activity of the sympathetic nervous system (SNS), which is responsible for the "fight or flight" response.
One of the benefits of somatic breathwork is that it can help the mind move through trauma without reliving it. Rather than focusing on recounting traumatic events, somatic breathwork encourages individuals to focus on bodily sensations and emotions, and use the breath to release tension and stored emotions. By doing so, individuals can gain a sense of control over their emotions and work through trauma in a safe and controlled way.
It's important to note that somatic breathwork can sometimes bring up suppressed memories, so it's important to work with a qualified practitioner and approach the technique with caution. However, for individuals who are looking to address trauma and find a sense of healing, somatic breathwork can be a powerful tool for promoting emotional, physical, and mental well-being.
Patient Reviews
Starting my breath work journey was pivotal in healing form trauma. I spent most of my life in therapy (CBT, mindfulness etc) and breath work cut through all the clutter to actually healing and moving though the trauma. I cannot stress this modality enough. it is extremely important you work with a qualified practitioner. I know people use the OPEN app, but given suppressed memories can surface I would never recommend doing it alone. I saw Dharma in Santa Cruz and she sees people virtually. She also incorporates NLP into her practice. Highly recommend.
Audrey Lambidakis/ Dharma in Santa Cruz & Virtually
Our autonomic nervous system is divided into two branches: the sympathetic and the parasympathetic. When someone has persistent concussion symptoms, their nervous system can be hanging out in the fight or flight/"I am in danger" state, known as the sympathetic state. While they are safe now, the brain didn't get the memo and is having a hard time processing the world around them. It is difficult for someone in the sympathetic state to learn, heal, and feel connected to themselves and the world around them. In fact, they often feel endagered and hyper-vigilant. While our sympathetic nervous system serves us when we are in danger the goal is to create flexibility within the nervous system so that once the danger has passed our body can then settle into the parasympathetic state. This is the, "I am safe state" and where we need to be to facilitate healing. Introducing the Peter Pan Breathing: Shift your nervous system into the healing (parasympathetic) state in just 5 minutes! Want to Optimize your concussion recovery? Do the Peter Pan breathing technique right before your treatment sessions or prescribed exercises for home. That way you are in the optimal state for your brain to heal and relearn.
How To:
Prep: Sit comfortably with your feet on the floor and your eyes OPEN. If you are unable to sit you can lay or be semi-reclined.
Technique:
-Take a breath in through the nose for 5 counts and out through the mouth for a count of 5.
-Pick your happy thought! It should be a time you felt safe and happy. Incorporate as many senses as you can...smell, temperature, sight, touch, etc.
-Avoid chest breathing. Focus on sending the breath down into the lower rib cage and belly. The rib cage should EXPAND 360° (avoid just pushing the belly out)
After 5 minutes you will be in a parasympathetic dominant state for approximately an hour. Once you have been doing this regularly the effects can last for a few hours.