08/04/2025
Recently I spoke with a friend in my support circle about the transformation I have undergone over the years. He asked me, “How could you… a strong, capable, successful woman, feel your not enough?” And I will point out, he was not blowing smoke up my ass! He was truly curious!
I told him that the greatest tool I found was breath work. I started many years ago forcing myself to try and meditate and failed to find the kind of results I needed or wanted but kept it up intermittently.
This fall, I did an 8 week program at a breath work studio here in my tiny town.
Each morning I did a simple 5 minute breath practise and once a week we met as a group for 2 hours. The long sessions I did in these groups changed almost everything I believed.
Breathwork directly affects the autonomic nervous system (ANS), which governs involuntary bodily functions like heart rate, digestion, and respiration. It increases heart rate variability, which is a marker of physiological resilience and stress tolerance.
Breathwork influences brain activity in multiple ways:
- Slow breathing increases activity in areas like the prefrontal cortex, which is involved in attention, emotional regulation, and decision-making.
- Techniques like cyclic sighing or box breathing can reduce symptoms of anxiety, depression, and stress.
- Breath-focused practices increase gamma and alpha brain waves, often associated with calm alertness and meditative states.
Certain breathing patterns can alter the levels of carbon dioxide (CO₂) and oxygen (O₂) in the blood:
- Hyperventilation techniques (e.g., Wim Hof Method) reduce CO₂ levels, leading to respiratory alkalosis, which can induce lightheadedness or tingling and temporarily change the brain’s chemistry.
- These practices are thought to trigger hormetic stress responses, potentially improving immune function and stress resilience over time.
- Conversely, breath-holding (hypoventilation) can increase CO₂, which may have vasodilating effects and improve tolerance to hypoxia.
Some studies have linked breathwork (especially paired with cold exposure or meditation) to enhanced immune responses. Breathwork can impact hormone levels; cortisol (stress hormone) levels are frequently observed as lower after slow or mindful breathing practices.
Some breathing methods (e.g., intense breath holds or rapid breathing) may increase epinephrine (adrenaline), contributing to a transient stress response followed by increased tolerance and recovery.
What happened for me was that I was able to physically release the impact of years of chronic illness, pain, trauma and fear. I experienced being completely “in my body” for maybe the first time in my life. This physical experience triggered a profound integrative reaction that really connected the dots for me on my healing journey.
All of the sudden, selfcare was not boring and unsatisfying. I began to really feel real positive lifts in my mood and overall wellbeing. I actually enjoyed my meditation time! I explored music when meditating to help with the mindful aspect as the guided/talk sessions triggered my ADHD brain and I could not relax.
My journaling became a release and a process for transformative exploration. And most beneficial, the inflammation in my body would disapear for days after a session. I started doing my yoga regularly, and I enjoyed it! My mobility improved.
Each time I attend a class, breath work, or somatic movement - I experience a profound sense of well being. I feel from my cells to the tip of my hair that “I am enough” and that I am worthy. This has changed my body, my self care, my relationships and my out look on life.
These practises are very old in some cultures. Buddhists, Jesuit priests, Yogis all explored the power of this tool for centuries and today it is called a new age practice! In my experience, trying new things and learning new tools allows us to effectively manage the challenges we face. Challenges with our health, our relationships and our lives in general. Doing nothing leads to more and more dis-ease. So, get out there, go for a walk, watch some youtube classes, try chair yoga, go to a class…. Just dont give up on yourself! You are worth it.
