Just Breathe!
I lay with my eyes closed feeling soothed by the blanket enveloping my body and conscious of the breath making its presence known in my lower belly. The community breathwork practitioner challenged us, “Ask yourself, ‘What does my body need at this moment?’” And so I did. I posed the question to myself expecting to hear silence in response. But instead, I was met with a flood of emotion that rose from that same spot in my lower belly where my breath made camp. I immediately started to tear up and contort my face in the way that you do when you don't want to cry but you know that you should. I asked myself, what does my body need at this moment and I was met with a small voice inside me saying "to let go". Experiences like these keep me coming back to my breath. I'll admit, it's not something that I do often enough on my own. But thankfully more Black women are making space for other Black women to use their breath as a tool to heal.
Why is Breathwork Impactful?
Breathwork, described as “conscious, controlled breathing done especially for relaxation, meditation, or therapeutic purposes” is quickly becoming a non-negotiable practice for many lovers of holistic health (1). Who knew our own breath could be a form of therapy?
It’s no surprise that this is the case after learning about the benefits of breathwork. Studies show that those with a regular breathwork practice have lower levels of cortisol a.k.a the stress hormone. This hormone is also linked to causing chronic inflammation when found in high levels. (2). The action of deep, cadenced breaths activates the parasympathetic nervous system which can be described as your body’s brake pedal. Your intentional breaths let your body know
that it has permission to rest and be at ease. Having a breathwork practice is phenomenal for reducing stress and anxiety. However, if you’re someone who has a difficult time focusing on everyday tasks, you may want to give breathwork a try. Another study found that conscious breathing can balance noradrenaline levels. Noradrenaline is a hormone responsible for increasing alertness and speeding up reaction times (3).
How Can Breathwork Help Me?
By simply tuning into our breath we can start to see positive differences in our everyday routines. There are ancient breathwork practices that we still honor today and new ones popping up regularly. No matter how many years the technique has been around, they both allow us to have a hand in our own healing. For example, if you have trouble sleeping, the Extended Exhale method is a great option. To practice this technique, start to inhale through the nose, filling up your lungs with air, to the count of four. You may even try pausing for one second at the top of your inhale and then slowly exhale through the nose to the count of eight. Psychology Today recommends using the 4:8 ratio but you can change this ratio to one that works best for you as long as the exhales last longer than your inhales.
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The Extended Exhale method can also be used to reduce anxiety and stress. If you’re interested in doing a technique that is a bit more active, alternate-nostril-breathing could be a more suitable fit. Alternate-nostril-breathing is also known as Nadi Shodhana in the yogic tradition. This technique is known for cleansing the energy channels that run through the body with the left nostril representing one side and the right nostril representing the other (4). To practice this method, start by tucking your forefinger and middle finger in towards your palm so that your thumb, ring finger, and pinky are the only fingers extended. Place your thumb onto your right nostril, closing off your right airway, and breathe in deeply through your left nostril. Before exhaling, use your ring finger and pinky to close your left nostril and remove your thumb from your right nostril to exhale. Each inhale and exhale should last four seconds each and practitioners recommend doing at least seven rounds to feel the benefits.
Who Can I Breathe With?
Black girls breathing is a Black women-centered organization on the rise with a mission to reach 1 million Black women with breathwork by 2025. Founder, Jasmine Marie says, “It’s not just the number of people signing up. We want to expand upon specific channels that continue to provide black girls breathing as a real-time accessible tool... If we don’t step up, then what is going to happen?” Jasmine and the black girls breathing team are wasting no time by holding monthly breathwork circles that serve as a safe place for Black women. What’s even better is that the breathwork circles are virtual so you can experience the positive effects of breathwork no matter where you are.
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Have you heard of that small fitness app called Peloton? It’s kind of taking over. While Peloton might not be the first place you think of when you hear “breathwork”, it’s important to mention that a gem of a Black woman by the name of Dr. Chelsea Jackson Roberts is making her mark with her yoga, meditation, and breathwork classes. “I always go to what my teacher taught me. ... “Never forget to drink as you pour,” meaning that you cannot allow yourself to burn out. So, you have to identify those things in life that you drink in and fill you up,” Dr. Chelsea reminds us.
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Breathwork is one of many tools that can be used to combat the stressors that impact our mood, sleep, and energy levels. Thankfully, you already have the toolbox to work against those stressors. The next time you feel your energy shifting in an undesirable direction, remember that you already have everything you need within you. You have your breath. So just breathe.