Breathing Deep: Exploring the Science and Success Behind Transformational Breath®
Currently there are numerous schools of conscious breathwork such as Rebirthing, Holotropic Breathwork, Integrative Breathwork, Shamanic Breathwork, Clarity Breathwork and many more. Each school has a different emphasis and indeed different goals. Transformational Breath® belongs to the school of conscious connected breath, meaning the breath is circular, there is no pausing between inhale and exhale or exhale and inhale. It is an open mouth conscious connected breath which quickly transforms the physical, mental/emotional and spiritual aspects of the practitioner. The aim of this blog is to focus on Transformational Breath® and to explore the scientific basis behind it.
The International Breathwork Foundation (IBF) is a useful source of information for all kinds of breath practice. According to the IBF, Breathwork is the experiential field of study and practice that encompasses a variety of breathing techniques utilised individually and in groups, to cultivate self-awareness and the enhancement of physical, emotional, cognitive, or spiritual well-being. The IBF’s science and research workgroup is comprised of a group of medical doctors, scientists, psychotherapists and members of the community who are passionate about understanding, researching and sharing the science of breathwork. The Transformational Breath® Foundation is a member of the IBF and contributes to its scientific research studies.
‘Breathwork is one of the safest and most direct ways to explore our bodies, minds, emotions and spirituality’ writes Dr Philippa C R Wheble, executive member of the science and research group. She goes on to say that ’Beyond the basic need for survival, humans are unique in our ability to consciously change our breathing. As we grow and develop, we learn to hold or control our breathing in order to manage our emotions. We develop breathing habits which help us to manage our emotions to fit in with the expectations of others. These habits become automatic behaviours and define how we make our way in the world. In this way, breathing acts as a bridge between the physical body, our thoughts and emotions and how we interact and connect with the world around us. Breathing is the bridge between our conscious and subconscious experiences’. Transformational Breath® is exactly that bridge.
It is a powerful tool that can be used consciously for physical, mental-emotional, and spiritual wellbeing. It is a unique form of conscious connected breathwork that can help transform negative patterns by allowing the participant to access and integrate emotional and physical trauma stored in the body.
First Level Physical
Opening the breath.
• Increases oxygenation throughout the body.
• Improves energy levels.
• Stimulates circulation.
• Balances the flow of energy through the body
• Resolves addictions.
• Improves well-being for many conditions and ailments such as Stress Reduction, Respiratory ailments, Headaches, Low energy, Psychosomatic illnesses, Anaerobic diseases, and many others.
Second Level Mental Emotional
Clearing & integration of the subconscious.
• Reduces worry and anxiety.
• Enhances the awareness of self-sabotaging patterns.
• Clears past traumas and dramas.
• Increases life enjoyment.
• Relieves depressive and negative emotions.
• Improves self-esteem.
Third Level Spiritual
Connecting to higher levels of consciousness.
• Deepens meditation.
• Strengthens the connection with the Divine.
• Expands awareness.
• Develops spiritual gifts.
• Allows fuller expression of love and joy.
The Science of Transformational Breathing
A major component of the stress response system is the autonomic nervous system, which manages the automatic functions of the body, including the cardiovascular, respiratory, digestive, hormonal, glandular and immune systems. The autonomic nervous system has two main branches: the sympathetic nervous system – the fight or flight system – and the parasympathetic nervous system – the rest and digest or feed and breed– system. Ideally, both systems are required to intervene for specific actions through our daily life, but in the long run a balance between the two is necessary. A body that is constantly under mental, physical or emotional stress (sympathetic system) without time to rest, integrate and replenish (parasympathetic system), will not be able to function optimally and will suffer the consequences.
There is one automatic function of the body that can be voluntarily controlled through our breath and that is the respiratory system. Conscious breathing techniques provide easy access to the autonomic communication network and by changing our breathing patterns, we send specific messages to the brain that have powerful effects on our thoughts, emotions and behaviours. For example, when we feel anxious, just a few minutes of Coherent Breathing can calm our worried mind and foster more rational – rather than impulsive – decision-making.
The Principles of Effective Breathing
In the Sunday Times Bestseller, Breath – the new science of a lost art, James Nestor discovers the hidden science behind ancient breathing practices, discovering that if we make even slight adjustments to the way we inhale and exhale, we can jump start athletic performance, rejuvenate internal organs, halt not alone snoring but allergies, asthma, and autoimmune disease and even straighten scoliotic spines.
One interesting discovery Nestor cites is that ancient yogis understood yoga was a science of holding still and building energy (prana) through breathing. The word Asana means ‘seat ‘and’ posture’. It specifically did not mean to stand up and move about. Easterners have known for thousands of years that The Life Force’s primary access to the body is through the breath.
Nestor explains that about 5,000 years ago the Indus-Sarasvati civilization of what is now Afghanistan, Pakistan and northwest India practiced a seated crossed leg yoga pose. Artifacts show the yogi’s belly filled with air as he consciously inhales. These ancient artifacts are testament to the fact that these ancient people believed in the transformative power of breathing.
A yoga sutra from about 500 BC describes effective breathing:
When a wave comes it washes over you and runs up the beach, then the wave turns around and recedes over you, going back to the ocean ….this is like the breath which exhales, transitions, inhales, transitions and then starts the process again.
A modern publication Breathing like a Buddha (2022) by Ajahn Sucitto (Amaravati Publications) describes a similar form of breathing by the Buddha. Systematic mindful breathing is a practice that unravels stress from the body and mind and leads to the peace of awakening.
Dr. Richard P. Brown, an Associate Professor of Clinical Psychiatry at Columbia University developed a comprehensive neurophysiological theory of the effects of yoga breathing on the mind and body, particularly its benefits in anxiety, depression, and post-traumatic stress disorder (PTSD).
Drawing upon his research and experiences as a certified teacher of Aikido (4th Dan), yoga, Qigong, and Open Focus Meditation, he developed the Breath-Body-Mind courses for health care professionals, yoga teachers, survivors of mass disasters, research studies, people with medical illnesses such as cancer, and the public. He focuses on the unique fusion of ancient and modern mind-body techniques derived from QiGong, yoga, Christian monks, Coherent Breathing, Open Focus Attention Training, meditation, and martial arts. Through rounds of gentle movement, breathing and relaxation/meditation, patients learn how to improve energy, sleep quality, mood, stress resilience, emotion regulation, anger management, mental focus, compassion, empathy, closer relationships, and peace of mind. His 2009 book, How to Use Herbs, Nutrients, and Yoga in Mental Health Care (WW Norton), presents treatments for people suffering from fatigue, stress, insomnia, anxiety, PTSD, depression, cognitive dysfunction, schizophrenia, addictions, and medication side effects.
Patricia L. Gerbarg, M.D., Assistant Clinical Professor in Psychiatry, New York Medical College, practices Integrative Psychiatry, combines standard and complementary treatments. Her research focuses on mind-body practices for reducing the effects of stress and trauma, particularly in survivors of mass disasters, including the Southeast Asia Tsunami, 9/11 World Trade Center attacks, 2010 earthquake in Haiti, war in Sudan, Gulf Horizon Oil Spill, veterans, and stress-related medical illnesses. Together with Dr Richard P Brown she authored The Healing Power of the Breath (Shambhala, 2012) in which readers can learn simple techniques to reduce stress and anxiety, enhance concentration, and balance emotions.
Dr Judith Kravitz author of Breath Deep, Laugh Loudly (1999) explains what constitutes an open healthy breath: the upper abdomen area is relaxed, and the diaphragm and belly are open and flexible. The belly inflates as breath comes in and deflates as breath is expelled, the breath flows from the belly to the chest, there is no effort on the exhale. Breathing is a wave-like motion from bottom to top on the inhale and from top to bottom on the exhale.
The link between scientific principles of breathing and the merits of breathwork on the physical, mental and emotional aspects of participants is well established in the literature.
The Science of Transformational Breath®
In summary, Transformational Breath® which belongs to the category of conscious, connected breathwork is unparalleled in terms of its efficacy and efficiency. The scientific grounding of Transformational Breath® makes it a leader in Breathwork today. In his book Breathing – Expanding your Power and Energy, Michael Sky says: the simple and well demonstrated power of circular breathing is this: If the breather keeps breathing, the continuing flows of energy will wash through and open the patterns of contraction, bringing lightness where there was density, softening and relaxing the hard, painful places in the person’s experience and turning old emotional hurt into radiant loving joy.
Integrative Associates Workshops and Retreats
At Integrative Associates our half-day workshops and one-day retreats offer you the opportunity to experience Transformational Breath® with like-minded people. One-to one sessions are ideal for those of you who want to experience this level of transformation in a more private setting. One to one breath sessions are offered online too using zoom as a stable platform.
In addition, all face-to-face sessions are held at a bespoke Transformational Breath®, the Whalebones Wellbeing centre, with underfloor heating and a high-quality sound system. The centre is set in ancient woodland just a 15 mins walk form High Barnet tube station, North London. I look forward to meeting you very soon. It is always a privilege to introduce you to the power of your own breath.