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Without even breathing you will influence your internal state. Slow cadence of speech keeps you calm and relaxed (parasympathetic).
What you’ll soon realise is this parasympathetic state invites others into a parasympathetic state.
If you speak slowly, you invite others into a safe environment where they will also speak slowly.
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Inhales = energising, exhales = relaxing
High heart rate (HR) and breathing rate (BR) = sympathetic/fight-or-flight
Low HR and BR = parasympathetic/rest-and-digest
Alter your HR/BR and prioritise low-slow exhales as a tool to centre yourself.
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Practice forced-slow exhales (see tutorial provided)
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I’ve compiled them in one place here: BREATHING PORTAL (pword: membersonly)
See Day 1 of the NSR for a guided meditation (you can self-guide without the video once you’ve followed it a few times),
See Day 3 of the NSR for a 20-minute breathwork session that can be followed daily (many other clients have adopted this).
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Trained facilitators will guide you through a variety of experiences, each with a different method and objective in mind. Who knows, maybe I’ll facilitate you in-person one day!
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Develop Your Understanding of The Nervous System
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<aside> <img src="/icons/light-bulb_blue.svg" alt="/icons/light-bulb_blue.svg" width="40px" /> The breath is the foundation of the nervous system.
The first indication that you are in fight-or-flight vs rest and digest is your heart rate (HR) and breathing rate (BR).
Low HR/BR = rest and digest
High HR/BR = fight-or-flight
Heart rate variability (HRV) refers to your ability to switch between these two states. The faster you can shift from one to the other (the more “variable” your heart rate is) the better your nervous function.
If your HRV is above 90 then you’re in the top percentile of clients that I’ve worked with.
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<aside> <img src="/icons/arrows-vertical_blue.svg" alt="/icons/arrows-vertical_blue.svg" width="40px" /> Powerful technique: Where the breath goes, the body follows
Whilst your breathing will change according to the environment around you, i.e. if your environment is stressful your HR/BR will increase.
You can also alter your internal environment, and how you perceive your external environment, by forcing your breath one way or the other
The inhalation portion of the breath = ENERGISING
The exhalation portion of the breath = RELAXING
As a result, if you’re stressed, take a full breath in, then breath out over a period of 12-15 seconds…
Watch the world slow down.
Repeat this as many times as needed.
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<aside> <img src="/icons/exclamation-mark-double_blue.svg" alt="/icons/exclamation-mark-double_blue.svg" width="40px" /> Breathwork changed my life.
By performing breathwork, you enter the control system of the Autonomic Nervous System (ANS) and changed to how it functions.
In other words: By forcing yourself to breathe (conscious breathing) you alter how your body breathes naturally (unconscious breathing)—recognising that this has a cascade effect into many functions of the body.
Every week I perform a breathwork session for the community, and I’d love to see you there.
In the meantime, here are some of my favourite breathing techniques:
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