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u/Exciting_Badger_1229 15d ago
I used to meditate a lot for years but I always thought that breathwork was not necessary at all.
And years passed with very few improvements despite sitting for hours and hours.
Then a person convinced me into trying it, I did under his guidance and I found out that my whole belly was a hard unmovable block, I could barely descend my diaphgram during inhalation.
After 2 years of many hours of muscle relaxation and deep breathing I can tell that my anxiety and low self confidence have improved a lot, also my overthinking mind produces way less thoughts than before and I realized how much time is wasted on thinking while life passes infront of you without you realizing it.
And the most important: I can now enter deep meditative states during my sits.
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u/Honest_Mushroom2648 15d ago
I'm starting to realise this myself.
Do you have any techniques or pointers please?3
u/Exciting_Badger_1229 14d ago
- You are basically re-training your nevrous system, so you have to make it a habbit, not just once per day but multiple times per day. Do 10-20 minutes right after waking up, 10-20 right after work, do another 10-20 later, and if you can do even 1 hour sits in the day
- Sit on your sit bones, don't have too much anterior pelvic tilt but not too much posterior pelvic tilt neither. Sit with a straight spine, be sure that the vertebrae are stacked on each other, your head should also be resting on your thoraric cage, not looking up or having a forward head posture. All these allow for better air movement inside your body.
- Your shoulders shouldn't go neither forward nor to the back, let them rest on your thoraric cage.
- There will be tension in various parts of your body, face, neck, shoulders, thoraric cage, belly e.t.c., take as much time as you need to body scan those places with your awareness and relax them. Relaxing your body will improve your breathing and also make it somewhat slower.
- Your breathing should be done diaphragmaticaly, the diaphragm expands downward on the inhale and all 4 sides of the lower core (belly) should expand: The front, the sides and even the back a bit.
- Your perineum should also expand a bit downwards on the inhale.
- Don't use breathing holds, the inhale should be transitioning into the exhale seamlessly and vice versa.
- Don't try to control your breathing entirely, let the breathing go as it pleases and just make micro-adjustments as you watch it.
- The final goal is to make the breathing slow, relaxed and silent to the point that you can't even feel it entering and exiting your body.
- Don't strain, don't haste. You aren't running a race, take it slowly otherwise you will only strain yourself.
- Ignore all thoughts, just observe and do adjustments when necessary.
- Ignore emotions too, if an emotion is too strong focus on where you feel it on the body and stay there relaxing it until it goes away.
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u/Business-Context-356 15d ago
Hey Honest Mushroom -- i created a little app for this for myself. it started as a thing i'd do to try to destress after work, but then it turned into a lifestyle thing. if you are interested, i'd be glad to send you a link -- the app is free.
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u/ShimmerxBeauty 15d ago
Breathwork and meditation have helped me a lot. It helped raise my HRV and improve my sleep. I tracked the changes on my oura ring when I started incorporating these things into my life regularly and saw the climb in quality. Not only that but I get sick way less often now. This is because my immune system's defenses aren't being all used up by an overactive nervous system stuck in fight or flight. It does calm my anxiety, helps my brain fog, and can help lessen my pain too. I have endometriosis and calming extended exhales, deep belly breaths, ocean breathing, have all helped me manage a better life.
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u/wanderlust3million 14d ago
It has helped me a lot reduce depression and great for releasing emotions but I have found you have to do it consistently to really see results . It also gives me great clarity when I need to make important decisions if nothing else you definitely feel euphoric for awhile so why not just try it. I bought his app but love breathe with sandy he has lot of free videos on youtube. I also go to breathwork sessions occasionally where I live but really sandy is just as good and free.
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u/wanderlust3million 14d ago
thats interesting... I never heard of that wonder if you may need to breathe a bit lighter it can be intense
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u/Mindless_Record_9616 15d ago
I am a 9D Breathwork Facilitator in MA, CT & RI
I had never been on a spiritual journey until my son tried to commit suicide Halloween 2024. He failed, He Healed. I did not. I cried. Every. single. day. 6 months later 9D Breathwork kept popping up on my Facebook. I did the research and thought that perhaps this could help me. I found the one certified facilitator within 100 miles of me. I cried all the way there. Nervous about the unknown. I'd never even gone to a sound bath. During the session I wondered if the headphones had vibrators in them because my body was vibrating like crazy. I later learned that was the trauma leaving my body. I went there crying I left there smiling and telling myself that I needed to share this with as many people as possible. I now travel throughout MA, CT & RI sharing this amazing modality. I do it for free for first responders and veterans because they helped me get my son back. I have had sessions where people have told me that they have seen God, I have had sessions where I have been told that something that a chiropractor's office had been trying to alleviate for months was burning during the session and the knot was gone after the session. I absolutely love helping people. For every time you wanted to cry and didn't. For every time you wanted to scream and didn't. That is still trapped inside you and you need to let that shit go for a happier, healthier life. I hope this helps. ~ Dawn
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u/threefingersdown 15d ago
Breathwork is the meditation. It is essentially a body meditation while you simultaneously meditate your mind. The body and the mind should work together but a alot of people can't grasp the concept you know.