Epi 46: Therapeutic Breathwork: Freedom from Anxiety is as Close as Your Next Exhale
When was the last time you took a full, deep breath?
I bet it’s been a while, and to be honest, you are not alone! Breathing is a vital part of life, yet most of us underestimate how a simple inhale and exhale can dramatically shift what is happening within. The shift is so significant it’s safe to say that proper, deep, therapeutic breathwork is the most potent and influential function your body has when it comes to regulating your nervous system, thought patterns, and bringing your mind, body, and spirit connection into alignment. The best part is that this ability is already within you and accessible. With such a great tool already at your fingertips, it’s time to use it to your benefit.
This week are doing just that as we expand our knowledge in a one-on-one deep dive into the power of your breath; what happens when you slow down and access your body’s natural way to heal and regulate itself, and we’ll walk hand-in-hand through half a dozen of easy-to-use exercises that can be done anywhere at any time. The ability to breathe your way into a calm state, minus everyday stressors and anxiety, is as close as a few minutes of concentration and a desire to change what’s happening within.
So, let’s shift our perspectives and your ability to breathe your way into center.
Key Takeaways:
00:00 Introduction
01:43 Opening new thoughts around our breath and how it is something we often ignore or dismiss
02:54 The worst and best words anyone can say when stressed and filled with anxiety
04:23 A promise and identifying how deep breathing can change everything
06:41 A massive a-ha moment revealed around the word exhale, and how it helps shift our perspective in our day-to-day lives
08:43 Redefining the definition of exhaling
14:34 The ultimate question: How can focusing on the breath change your life?
16:03 A quick biology lesson of the autonomic nervous system
20:41 How the brain and brainwaves are impacted when we engage in using our breath
21:29 Exploring the brainwaves and how they create peace or havoc in your body.
Brainwave #1: Gamma Wave
The Gamma wave is responsible for heightened perception and consciousness. They are essential for learning, memory and processing, and are used as binding tools for our senses to process new information.
22:23 Brainwave #2: Beta Wave
The Beta Wave is where most of us spend most of our awake time. Here, we derive our attentiveness, thinking, decision-making, and even problem-solving skills and ability. Unfortunately, it’s also where we experience stress, anxiety, tension, hyper-alertness, fear, and varying degrees of agitation. The Beta Waves are channeled through our cognitive reasoning, speaking, thinking.
24:24 Brainwave #3 Alpha Wave
This is the relaxed state, the more meditative state, and is responsible for present moment awareness. So, when we talk about mindfulness, this is the exact place all of us mindfulness teachers are trying to help guide our minds.
The Alpha Wave bridges our conscious thinking (Beta) and subconscious thinking (Theta). In times of stress, a phenomenon occurs in the brain called “Alpha blocking.” The Beta Waves restrict the production of Alpha because your body is responding to the increased Beta activity. This means you literally struggle to calm the mind and bring yourself back in balance because the brain is blocking the alpha waves from doing their job.
26:50 Brainwave #4: Theta Wave
Theta is an even deeper state of relaxation. Theta occurs when we daydream. This is the state where we are our most open, most creative, and generate new ideas effortlessly. We can deepen the Theta activity through meditation and breathwork.
28:55 Brainwave #5: Delta Wave
Delta waves are attributed to support our unconscious bodily functions. As a result of Delta wave function, we find ourselves sleeping better, waking up feeling refreshed, and building a healthy and robust immune system at healthy levels if we have balanced Delta waves.
31:35 What it means to take a deep breath
33:00 A test to check your breathing
39:29 Breathing Exercise #1 The 365 Method
Guiding you through each exercise
43:45 Exercise #2: 5-4-3-2-1 Naming the Issue
48:10 Exercise #3: Stand-up Exercise
50:35 Exercise #4: The Relaxing Breath Exercise
53:43 Exercise #5: Progressive Muscle Relaxation Technique
59:39 Exercise #6: Alternate Nostril Breathing Technique
62:15 Exercise #7: 4-7-8 and Color Exercise
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