Reclaiming Calm in an Anxious Nervous System
A Breathing lesson as taught by Wim Hof
“We cannot separate ourselves from nature. We are a natural extension of the existing elements that created this universe. When we come into contact with this understanding then all things find themselves back in order once again. We heal. We no longer fear living. We find life as vital once again.”
When we see our patients/clients who are experiencing persistent pain we are aware of their breathing as shallow and short. Physiologically we understand how detrimental longstanding short upper respiratory breathing is. We teach diaphragmatic breathing, nasal breathing with pursed lips, tongue to the palate resting behind the two upper front teeth. Possibly Pranayama. We aid them with both verbal cues and manual contacts to move belly out and full on inhalation and empty on exhalation. We may add pelvic clock or rocking to this as we get to know our patients motor coordination skills. However, sometimes none of this works in a session.
PEARL: Sometimes we have a patient or client that may be overwhelmed, physically and mentally. Breathing is a great place to start a session with someone you are noticing is anxious.
We can simply ask them to breath with us in and out fully. Just breathe…
This is the simplest lesson.
Ok….Here is a powerful lesson. It is an experience if you have not had a breathing practice. A technique I learned through Wim Hof. You can check him out here.
https://www.wimhofmethod.com/
Take your pace and work your “compassionate edges” meaning be kind to yourself and do what you can just uncomfortably manage.
Breathwork has been shown to heal many conditions and change peoples lives.
Just by breathing.
We know breathing is fundamental, though sometimes we forget how to breathe well. So let’s give it a try and see if we can help change a life.
Always remember to scale any lesson to one’s capacity not to over effort beyond one’s perceived comfort zone. With good practice we can extend our breathing process, calm our Autonomic Nervous System reduce inflammation and therefore move into a healing process in our body.
First Principle is the lesson of autonomy and mastery with good practice and support that leads to healthy pathways in healing one’s conditions.
here we go.
Here is an audio recording that you can follow with me as I “breathe” you through it.
TECHNIQUE
Time: 5 minutes x 3 sets ( 15 minutes ). Practice regularly
30 repetitions of deep breathing.
Technique
Breathe in Deeply, exhale fully, Breathe in deeply, let it go Full in, Let it go,
Continue for 30 repetitions
On your last breathe in Deeply, exhale 90% and hold your breath for 90 seconds. ( this will lengthen with practice)
At teh end of 90 seconds take a deep breath in ( Fully in) and hold it. Bring the breath all the way up to the top of your head and squeeze it up there for 15 seconds.
Exhale and rest
Take Inventory.
Notice sensations and feelings in your body ( in your unconscious mind, the body)
Rest
Re-Minders
You may become light headed, that is ok, just let it go, keep going, it may bring some fear and let that wash over you and continue breathing in deeply and exhaling deeply.
It is a work out!
Your pH is becoming more akaloltic because your CO2 ( carbon dioxide) is decreasing which automatically calms your respiratory reflex to breathe ( hypoventilation) There is no trigger to breathe. Swim in this peacefulness, just witness, you are deep in the physiology of your being the way nature was meant.
Changing your biochemistry and your hypothalamic pituitary adrenal axis ( HPA axis) is being activated and reset. This, in part, is what brings a sense of calm in this practice.
We are activating a highly stressful physiologic moment in our body while being calm while doing it. It is paradoxical and it is controlled
Eventually with practice the breathing will be continuous like a wave form. It is deeply meditative.
Staying in Presence for the moment follow your breath with each repetition