Pagan Pause: Blog Posts

Breathwork for Grief_ Supporting Yourself and Others Through Loss

Breathwork for Grief: Supporting Yourself and Others Through Loss

by Kim Brockway, posted in Midlife Transformation

Breathwork for grief can be a powerful tool during difficult times. Grief is a universal experience, but navigating it can feel deeply personal and, at times, overwhelming. During Grief Awareness Week (2-8 December), let’s take a minute to remember that breathing can really help us cope with loss, whether it’s our own or someone we love.

The Weight of Grief on the Body and Mind

The Weight of Grief on the Body and Mind

When we grieve, it’s not just our hearts that ache; our entire body feels it. You might notice tightness in your chest, shallow breathing, or an endless loop of thoughts racing through your mind. That’s grief manifesting physically and emotionally.

By gently tuning into your breath, these breathwork for grief techniques can help you create space for healing. Breathwork doesn’t erase the pain, but it offers a way to sit with it, soften its edges, and find moments of peace amidst the storm.

Gentle Breathwork Practices for Grief

1. Heart-Supporting Breath

This is a comforting practice to calm your nervous system and soothe an aching heart.

Heart-Supporting Breath
  • Sit or lie down somewhere quiet. Place one hand on your heart and the other on your belly.
  • Inhale deeply through your nose for a count of four, feeling your belly rise.
  • Exhale gently through your mouth for a count of six, releasing any tension.
  • Repeat for 2–3 minutes, focusing on the warmth of your hands as they cradle your heart.

2. Grounding Breath for Emotional Overwhelm

When grief leaves you feeling unmoored, this simple technique can help you feel grounded.

Grounding Breath for Emotional Overwhelm
  • Stand barefoot if possible, or sit with your feet flat on the ground.
  • Breathe in for a count of four while imagining roots growing from your feet into the earth.
  • Exhale slowly for a count of six, visualising those roots anchoring you securely.
  • Repeat as needed to feel more centred.

3. Affirmation Breath

Pairing your breath with a gentle affirmation can bring comfort:

Affirmation Breath
  • Stand barefoot if possible, or sit with As you inhale, silently say, “I am held.”
  • As you exhale, say, “I release my pain, one breath at a time.”
  • Repeat this for several minutes, letting the rhythm of your breath guide you..
Pagan Wisdom for Comfort and Connection

Pagan Wisdom for Comfort and Connection

In my Pagan practice, I often turn to the cycles of nature for guidance. Grief is a season of its own—one that teaches us to honour what was while finding the courage to move forward. Light a candle in honour of your loved one, speak their name aloud, or place a cherished memento on your altar or a special spot in your home.

Connecting to these small rituals can remind us that love never truly leaves us; it transforms, just as the seasons do.

Supporting Someone Else Through Grief

Supporting Someone Else Through Grief

If someone you love is grieving, simply being present can mean the world. Encourage them to take a few slow breaths when emotions overwhelm, or gently guide them through a grounding practice like the ones above. You don’t need to fix their pain—your steady presence is a balm in itself. You could also suggest writing a letter to their loved one or creating a small ritual to honour their memory. These acts can complement breathwork for grief, providing additional comfort and connection.

A Helping Hand When You Need It Most

Grief has its own timeline, and it’s okay to ask for support along the way. If you’re feeling lost or need immediate relief, my Emergency Quick Fix sessions are here for you. Together, we’ll create a breathing practice tailored to your needs, helping you find calm and clarity amid sorrow.

Book Your Emergency Quick Fix Session Here

Sending you love and strength, my lovelies. You’re not alone.

Don’t forget, you can invite me into your inbox each week to receive more Wise Woman Wisdom.

Breathwork for Grief, Coping with Loss, Emotional Healing, Gentle Breathwork Techniques, Grief Awareness Week, Midlife Challenges, Self-Care Practices, Pagan Wisdom for Healing

Breathwork for Seasonal Affective Disorder - Finding Light in the Dark

Breathwork for Seasonal Affective Disorder: Finding Light in the Dark

by Kim Brockway, posted in Breathwork for Wellness

Hello, my lovelies! Are you finding the darker winter months a little heavier to bear? Many of us feel our energy dip with the loss of sunlight, and for some, this could be a sign of Seasonal Affective Disorder (SAD). Let’s explore how breathwork for Seasonal Affective Disorder can brighten your day, lift your spirits, and bring light back into your life during these challenging months.

What is SAD?

What is S.A.D.

Seasonal Affective Disorder (SAD) is a form of depression that occurs during specific times of the year, typically in autumn and winter, when daylight hours are shorter. Symptoms include low energy, sadness, trouble sleeping, and changes in appetite. Do you often feel tired and low but don’t know why? Science is now catching up and the reduced sunlight affects the human body in several ways, including:

  • Disrupting your internal clock
  • Lowering your serotonin levels (the feel-good chemical in your brain),
  • Increasing your melatonin (the sleep hormone)

SAD Awareness Day is about making sure people know about SAD and can get support and treatment. SAD Awareness Day was created to shine a light on this condition, encouraging those affected to seek support and raising awareness about effective treatments. To learn more about SAD and its treatment options, explore NHS SAD resource page or other trusted health sites.

Breathwork Techniques for SAD

Breathwork Techniques for S.A.D.

Here are three breathwork techniques tailored to address the biochemical, biomechanical, and neurological challenges of SAD.

1. Morning Sunlight Breath

This practice helps boost serotonin levels and reset your circadian rhythm.

Morning Sunlight Breath

Steps:

  • Stand by a window or go outdoors.
  • Close your eyes and breathe in deeply, imagining you’re drawing in warm sunlight.
  • Pause for 2-3 seconds, then exhale slowly.
  • Repeat

To ensure your body also gets some vitamin D too, remember these timings:

  • If you are actually outside do this technique for 5 mintues.
  • If you’re indoors but next to a window, extend this to 10 minutes.

How & Why Does This Work:

Exposing yourself to light stimulates serotonin production, while deep breathing increases oxygen flow, improving focus and mood.

Deep breathing activates the parasympathetic nervous system, reducing cortisol levels and promoting a sense of calm.

2. Revitalising 4-3-8 Breath

Combat mid-afternoon slumps with this energising technique.

Revitalising 4-3-8 Breath

Steps:

  • Inhale for 4 seconds,
  • Hold for 3 seconds
  • Exhale for 8 seconds.
  • Repeat 3-5 times.

How & Why This Breath Works

The balanced inhale and hold stimulate alertness, while the extended exhale activates the vagus nerve, promoting relaxation and energy flow.

This breath pattern helps regulate CO² levels and increases blood oxygenation, which enhances brain function and mood.

3. Evening Wind-Down Breath

End the day on a relaxed note to support better sleep.

Evening Wind-Down Breath

Steps:

  • Breathe in slowly for 3 seconds
  • Exhale slowly for 6 seconds
  • Repeat this a few times, then, if it feels comfortable to do so, inhale for 4 and exhale fully for at least 8 seconds.
  • Repeat until you feel deeply relaxed.

How & Why this Technique Works:

Slow, steady breathing calms the mind and helps release melatonin naturally.

Longer exhales stimulate the parasympathetic response, aiding in stress reduction and better sleep patterns.

Embracing Breathwork Through the Seasons

Embracing Breathwork Through the Seasons

These breathwork techniques address SAD by reducing stress hormones, balancing your nervous system, and increasing oxygen flow to the brain. Whether you’re aiming to feel more energised, balanced, or relaxed, mindful breathing can create profound changes for your body and mind.

By integrating these techniques into your routine, you’re supporting your well-being through winter’s challenges. Breathwork connects you to your inner light, helping you navigate even the darkest days with resilience.

Ready for a Personalised Reset?

If you’re ready to shift the winter heaviness and bring back your energy, book an Emergency Quick Fix breathwork session. In just one hour, we’ll work together to restore your vitality and warm your spirit. Let’s beat the winter blues together—book your session today.

Conscious Breathing Philosophy_ Aligning Breath with Ancient Wisdom

Conscious Breathing Philosophy: Aligning Breath with Ancient Wisdom

by Kim Brockway, posted in Conscious Living Practices

This week, for World Philosophy Day, I’m focusing on Conscious Breathing Philosophy. An ancient wisdom that’s getting more attention.

Introduction

Hello, my lovelies! We’re celebrating World Philosophy Day this week, which is in November every year. It began back in 2005, thanks to UNESCO. UNESCO created this awareness day to get people to think about those big philosophical questions that affect everyone. It’s a day for getting together, asking questions, and understanding each other. It reminds us that philosophy isn’t just some abstract theory, it’s about how we live and connect with people.

And that brings me to our topic today: the Conscious Breathing Philosophy.

From the beginning of time, people have always seen breathing as more than just something your body does. Ancient yogis in India believed that breath (prana), was the life force connecting body and spirit. In Celtic traditions, breath symbolized the soul’s connection to the natural world. In ancient Greece, philosophers like Plato saw breathing as a way to reach higher states of awareness. Buddhist monks have long used mindful breathing to cultivate inner peace and clarity.

As you can see, breathwork has been a powerful tool for hundreds, if not thousands, of years, across the globe for humans to find presence, balance, and calm. For me, it’s a practice that feels more relevant than ever in today’s fast-paced, modern world.

Let’s dive into the ways conscious breathing connects us with ancient wisdom and explore the science of why these techniques are so effective.

1. The ‘Awareness’ Breath

The foundation of the Conscious Breathing Philosophy, the awareness breath, invites us into the present moment, fully experiencing each breath as it flows in and out.

The ‘Awareness’ Breath

How to Practice: Close your eyes if comfortable, take a deep, slow breath in, and notice the sensation of air entering your body. Exhale slowly, feeling each release as you sink deeper into awareness.

Why This Works

When we focus solely on our breath, it activates the parasympathetic nervous system, which counters the “fight or flight” response. Studies show that mindful breathing lowers cortisol levels, reducing stress and increasing our ability to stay present. In fact, just a few minutes of breath-focused mindfulness can improve mood and promote a sense of calm. (Source: Mayo Clinic)

The awareness breath, rooted in conscious breathing philosophy, is a gentle reminder that each moment is a gift, inviting presence and gratitude.

2. The ‘Celtic Circle’ Breath

Inspired by Celtic traditions, this breathing technique uses the symbol of the circle, which represents unity and balance in ancient cultures.

The ‘Celtic Circle’ Breath

How to Practice: Picture yourself at the centre of a circle as you breathe. Each inhale draws in energy from the circle around you, while each exhale expands your energy into that sacred space.

Why This Works

Visualising a circle while breathing helps ground us, activating the brain’s parietal lobe, which enhances spatial awareness and connectedness. Research shows that breathwork combined with visualization can increase alpha brain waves, associated with relaxation and mental clarity. (Source: PubMed)

This breath aligns with ancient Celtic wisdom, emphasizing that we are all interconnected and that true balance comes from finding harmony within and with the world around us.

3. The ‘Wisdom’ Exhale

Sometimes, the clearest insights come when we let go. This simple practice invites us to release distractions and make space for intuition.

The ‘Celtic Circle’ Breath

How to Practice: Take a deep, steady breath in, filling up fully. Then, exhale slowly, releasing tension, busy thoughts, or worries. Focus on the empty space left behind, an invitation for clarity and peace.

Why This Works

The Wisdom Exhale helps clear mental “clutter” by stimulating the vagus nerve, which is central to the body’s relaxation response. Deep exhalations also increase oxygen flow, reducing brain fog and making space for fresh insights. This practice is ideal when you’re feeling scattered and need a mindful reset. (Source: APA)

In conscious breathing philosophy, the act of exhaling becomes a ritual, clearing the path for greater self-awareness and wisdom.

Why Conscious Breathing Philosophy Matters

Why Conscious Breathing Philosophy Matters

In both ancient and modern practices, breath is a fundamental force linking body, mind, and spirit. Conscious breathing helps us shift from reactive states to ones of mindfulness and connection, a concept central to philosophies worldwide. By regularly practicing conscious breathing, we transform daily moments into mindful rituals, embracing calm and balance.

Feeling Ready for a Deeper Connection?

If you’re craving extra grounding or a mid-week reset, book an Emergency Quick Fix session with me. In just one hour, we’ll work together to ease tension, restore balance, and embrace conscious breathing philosophy for a peaceful, centred life.

Let’s bring a bit of ancient wisdom into your modern world.

Self-Kindness Breathwork for Midlife_ 3 Transformative Practices for Wellness

Self-Kindness Breathwork for Midlife: 3 Transformative Practices for Wellness

by Kim Brockway, posted in Midlife Transformation

Discover self-kindness breathwork techniques for midlife. These transformative practices help you ground, release stress, and embrace compassion.

Hello, my lovelies! This week, we’re celebrating World Kindness Day. Now, kindness is often something we give out to others freely, isn’t it? But when it comes to showing kindness to ourselves, especially in midlife when we’re juggling all sorts of roles, it’s easy to let that slip. Today, let’s make time for a little self-kindness, focusing on breathwork techniques that soothe, restore, and uplift. Because, love, you deserve it!

Self-kindness isn’t just a nice thought; it’s an essential. With the changes that midlife brings—whether it’s career shifts, family demands, or our bodies and emotions evolving in ways that can be downright surprising—it’s important to treat ourselves with the same care we’d give to our dearest friends.

Here are a few simple breathwork practices to help you connect with yourself in a compassionate, kind way.

1. The ‘Heart Hug’ Breath: A Self-Kindness Ritual for Midlife Calm

The ‘Heart Hug’ Breath_ A Self-Kindness Ritual for Midlife Calm

This one’s a true self-kindness ritual. Find a cosy spot, place your hands gently over your heart, and close your eyes.

  • As you inhale, imagine you’re breathing in a warm light, a kind of inner hug.
  • Exhale slowly, feeling any tension in your chest begin to ease.

Repeat this breath for a few minutes, allowing each inhale to fill you with warmth and each exhale to melt away any heaviness. This technique is beautiful for grounding yourself in moments of stress and reminding yourself of your own resilience.

Why does this work?

This technique uses physical touch and conscious breathing to help you connect with yourself in a caring way. Putting your hand on your heart and taking deep breaths can help you relax by calming your nervous system. You’re activating the parasympathetic nervous system (PNS), which promotes calm and reduces stress. This calming activity helps release the love hormone (oxytocin), which makes you feel more loving towards yourself and others. This technique calms your nerves and reduces stress hormones (cortisol), creating a sense of warmth and self-acceptance.

2. The ‘Letting Go’ Sigh: Release Tension and Embrace Self-Kindness

The ‘Letting Go’ Sigh_ Release Tension and Embrace Self-Kindness

Sometimes, kindness is all about letting go—letting go of judgments, expectations, and that pesky inner critic. For this, take a few deep, releasing sighs.

  • Inhale deeply, gathering up any self-doubt or worry.
  • Exhale with a long, gentle sigh, feeling those stresses soften and fade

A few sighs might feel simple, but it’s amazing how freeing it can be. Think of it as giving yourself permission to be just as you are, right here, right now.

Why does this work?

The Letting Go Sigh uses a deep, releasing exhale to signal to the brain that it’s safe to relax. Shallow breathing is a common reaction to stress and self-criticism, and it can actually make those feelings worse. We’re activating the sympathetic nervous system (SNS) and increasing our anxiety. By intentionally sighing, we encourage a shift from SNS dominance to a more restful state, signaling the body to release tension. Studies show that sighing helps reset the respiratory system. It enhances emotional regulation and promotes mental clarity. By intentionally letting go of these thoughts, you can create a more compassionate space within yourself.

3. Gratitude Breath for Self-Kindness in Midlife

Gratitude Breath for Self-Kindness in Midlife

When we’re in midlife, our bodies and minds might be changing in unexpected ways. Sometimes it’s helpful to pause and focus on gratitude for all that we are and all we’ve experienced.

  • Inhale, and as you do, think of one thing you’re grateful for—something big or small, it doesn’t matter.
  • Exhale slowly, letting that feeling of gratitude spread through your body

Take a few breaths this way, savoring each moment. This practice can work wonders in creating a kinder, gentler inner dialogue. Gratitude is a gift we give ourselves, and it opens up more space for self-acceptance.

Why does this work?

This breathing technique combines mindfulness and gratitude, which studies show can improve mental health. When you breathe in and think about something you’re grateful for, it triggers the prefrontal cortex that helps you feel positive and manage your emotions. When you practice gratitude, your brain releases dopamine, which makes you feel happy and motivated. This combination of breath and gratitude cultivates self-acceptance and appreciation, crucial elements of self-kindness. The Gratitude Breath teaches us to be grateful, even when facing midlife challenges, helping us feel better about ourselves.

Why Self-Kindness Breathwork Matters in Midlife

Why Self-Kindness Breathwork Matters in Midlife

When we practice self-kindness, we’re filling our own cup. It’s not selfish, it’s essential! Especially during midlife, when we’re often so focused on supporting others, we need to turn a bit of that compassion inward. Breathwork is a beautiful way to reconnect with our inner strength and resilience, creating a space for acceptance and peace.

Midlife can be a challenging time, and self-care practices like breathwork can help you stay strong and healthy. Breathwork techniques like these stimulate the vagus nerve. Why is that important? Because it promotes a relaxation response, lowers heart rate, and fosters a sense of safety within the body. These practices can help us manage chronic stress and build inner strength for life’s difficulties.

These techniques offer an easy way to improve your mental and physical well-being through breathwork. They help you take care of yourself, be kinder to yourself, and become stronger.

Give Yourself the Gift of Calm

Give Yourself the Gift of Calm

If you’re ready for a deeper reset and some dedicated time just for you, I’d love to invite you to my Emergency Quick Fix breathwork session. Think of it as a one-on-one mini retreat where we can ease those stresses and bring you back to center. You’ll leave feeling lighter, grounded, and ready to take on whatever comes next. If you’re feeling the need for a little TLC, why not book your session today? Let’s make some magic with your breath!

Menopause Anxiety Relief: Let’s Talk About It (and How Breathwork Can Help!)

by Kim Brockway, posted in Midlife Transformation

Hello, my lovelies! Today, we’re diving into menopause anxiety relief, a topic that affects so many of us but doesn’t get nearly enough attention.

You know that feeling when your heart’s racing, your mind’s going at a million miles an hour, and you’re not quite sure why? Well, you’re not alone, and I’m here to help you understand what’s going on and share some useful ways to handle it.

What’s Actually Happening When Menopause Brings on Anxiety?

Let me tell you something that might surprise you — more than half of us going through menopause experience anxiety. Sometimes it’s just a niggling worry that won’t go away, and other times it can feel like a full-on panic. The frustrating bit? Some of us might only get anxiety as our menopause symptom, making it almost impossible to connect the dots between our feelings and what’s actually causing them.

Why Does This Happen to Us?

Hormonal changes often make menopause anxiety relief essential for many women. Right, here’s the science bit (but I’ll keep it simple!).

During menopause, our hormone levels, especially oestrogen, take a nosedive. This affects our brain’s happy chemicals (serotonin) and stress hormones (cortisol).

When oestrogen drops, cortisol can go a bit haywire, making us feel more stressed and anxious than usual. It’s like someone’s turned up the volume on all our everyday worries!

Plus, let’s be honest, menopause often shows up when life’s already throwing us plenty of curveballs. Whether it’s career changes, looking after elderly parents, empty nest, or relationship stuff, it can feel like everything’s happening at once.

Your body might be trying to tell you something if you’re experiencing:

  • Heart going like the clappers or feeling a bit skippy
  • Feeling sick to your stomach
  • Shaking or trembling
  • Sweating and those lovely hot flushes (not!)
  • Feeling like you can’t catch your breath
  • Panic attacks that come out of nowhere

Recognising these symptoms can be the first step toward menopause anxiety relief. These symptoms are real, and they can make other menopause symptoms feel even worse. Not fun at all! If you’re feeling overwhelmed or finding it difficult to cope, resources like Mind offer support and information.

So, What Can We Do About Menopause Anxiety?

There’s no one-size-fits-all answer here, I’m afraid. Different things work for different people, but here are some approaches worth considering:

1. Lifestyle Tweaks 

   Sometimes small changes can make a big difference — like going for a daily walk, cutting back on the caffeine (I know, I know!), or making sure you’re getting enough sleep at night.

2. Finding Your Zen 

   This is where my favourite tool comes in — breathwork! More on this in a mo.

Why Breathwork is Key for Menopause Anxiety Relief

I discovered breathwork fairly recently in my journey, and let me tell you — it’s been a game-changer! It’s especially brilliant for managing anxiety because it helps calm your body’s stress response. When you’re doing proper functional breathing (that’s breathing from your diaphragm), you’re actually telling your body “Hey, everything’s alright!”

Give This Simple Breathwork Exercise a Go:

  1. Get comfy and pop your feet flat on the floor
  2. Rest your hands on your tummy
  3. Breathe in slowly through your nose, letting your belly push your hands out
  4. Breathe out gently through your mouth, feeling your tummy sink back down
  5. Keep this up for a few minutes, focusing on that gentle rise and fall

Really simple, right? But hugely powerful!

Other Options Worth Considering:

  • HRT: Worth chatting to your GP about this one — it helps some women loads with anxiety by sorting out those hormone levels
  • Having a Proper Chat: Talking therapies like CBT can be brilliant for breaking those anxiety cycles. Organisations such as Samaritans provide support if you need someone to talk to.
  • Medication: Sometimes your GP might suggest antidepressants, and that’s totally okay too

Remember This, My Lovelies

Menopause anxiety relief is entirely possible, and breathwork can be a fantastic place to start!

Menopause-related anxiety might feel overwhelming, but you’ve got more tools in your arsenal than you might think. Breathwork is just one of them, but it’s a brilliant place to start because you can do it anywhere, anytime, and it doesn’t cost a penny! Remember, you’re not alone in this journey. If you need extra support, reaching out to resources like Mind or the Samaritans can be a helpful step.

Whether you decide to try breathwork, chat with your GP about HRT, or explore other options, remember that you’re not going bonkers — this is a real thing that loads of us go through. The key is finding what works for you and being gentle with yourself while you figure it out.

Pop me a comment below if you’ve got any questions or want to share your own experience – I’d love to hear from you!

Bye for now, 

Kim x

Your Wessex Wise Woman

P.S. If you’re struggling with anxiety and want to learn more about how breathwork can help, give me a shout — I’d love to share more techniques with you!

Breathwork for Business: How Entrepreneurs Can Reduce Stress and Boost Creativity

by KimB, posted in Mind-Body Connection

Breathwork for business is one of the simplest, yet most powerful tools an entrepreneur can use to handle stress, fuel creativity, and improve focus.

Hello, lovelies! Running a business, writing a book, launching new ideas—it’s exhilarating but let’s be real: it’s also a big ask. The endless decision-making, the creative problem-solving, the wearing of so many hats… it can feel like your mind’s in overdrive, right? What if I told you the key to taming that whirlwind and boosting your creative spark is already yours? Yep, breathwork for business is a game-changer! Let’s dive into how this can make all the difference.

Enter breathwork: a powerful tool that can transform your entrepreneurial journey.

The Entrepreneur’s Dilemma: Stress vs. Creativity

We often think a bit of stress comes with the territory.

But chronic stress? That’s a killer for creativity.

When you’re in “fight or flight” mode, your brain’s too busy sounding the alarm to entertain fresh ideas. You miss out on those brilliant “aha!” moments and start feeling stuck.

Breathwork for business: How it can help reduce stress, increase focus, boost creativity and improve energy levels.

How Breathwork Comes to the Rescue

Now, I’m not just talking about a deep breath here and there—though even that’s a good start! I mean a few easy techniques that can actually help you:

1. Reduce Stress

By activating your parasympathetic nervous system, breathwork can lower cortisol levels and promote a sense of calm. It’s your body’s natural “rest and relax” mode. So, breathwork actually calms your nervous system and lowers those stress hormones. Goodbye frazzled nerves!

2. Increase Focus 

Proper, or more specifically, efficient breathing gives your brain an oxygen boost. This boost helps you make decisions with clarity and ease. Say hello to that mental sharpness you’ve been craving.

3. Boost Creativity

With a calm mind, creative ideas have the space to shine. Breathwork clears mental clutter so those inspired thoughts can flow freely.

4. Improve Energy Levels 

By breathing more efficiently, you give your body and mind the energy to tackle everything on your list, without feeling wiped out by noon.

 Quick Breathwork Techniques for Busy Entrepreneurs

You don’t need hours to reap the benefits. Here are some simple techniques you can slip into your day:

 1. Coherent Breathing

  • Inhale slowly for 4 seconds
  • Exhale slowly for 4 seconds
  • Repeat for 3-5 minutes

This technique helps balance the autonomic nervous system and can be done anytime you need to centre yourself. Perfect for before a big meeting or when you’re feeling stressed!

 2. Box Breathing

  • Inhale for 3 counts
  • Hold for 3 counts
  • Exhale for 3 counts
  • Hold for 3 counts

A go-to for keeping cool and collected before a task that needs focus.

 3. Alternate Nostril Breathing

  • Close your right nostril with your thumb and inhale through your left nostril
  • Close your left nostril with your ring finger and exhale through your right nostril
  • Inhale through your right nostril
  • Close your right nostril and exhale through your left nostril

This technique balances both hemispheres of the brain, promoting whole-brain thinking. So, this one’s a gem for creative problem-solving to get you unstuck!

Making Breathwork Part of Your Business Day

Let’s make it easy! Here are a few ways to work these breaths into your routine:

  • Morning Kickstart: Start your day with a quick 5-10 minute breathwork session to set a calm and focused tone.
  • Task Transitions: Switching gears? A quick breathwork break will help reset and recharge.
  • When Creativity Hits a Wall: Stuck on a problem? Try a few minutes of alternate nostril breathing for a little mental shake-up.
  • End-of-Day Release: Use coherent breathing to let go of the day’s tension, priming yourself for restful sleep.

 The Bigger Picture: Long-Term Benefits

A regular breathwork practice doesn’t just help in the moment—it adds up.

Over time, you’ll notice you’re handling stress better, making decisions with ease, and feeling more resilient. You’re not only showing up for your business—you’re showing up for you.

So, let’s breathe our way to business success. My Quick Fix Breathwork Session and longer-term programmes are here to help you build a breathwork practice that suits your needs as a business powerhouse.

Over to You

Are you using breathwork in your business routine? Drop a comment and let’s chat!

Remember, your breath is always with you—it’s time to harness its power for your success!

Deepening Your Meditation with Breathwork: 3 Techniques for a Profound Practice

by KimB, posted in Conscious Living Practices

Deepening Meditation with Breathwork can help you feel more grounded, focused, and peaceful.

Meditation and breathwork are like old friends—each one enriches the other. While meditation often involves simply observing the breath, adding intentional breathwork can deepen your experience, making your practice feel more grounded, focused, and peaceful.

Today, we’ll dive into a few breathwork techniques that can elevate your meditation, my lovelies, making it even more fulfilling.

The Beautiful Bond Between Breathwork and Meditation

Imagine breathwork as a gentle doorway into deeper meditation. It helps calm the mind and steady the body, creating a space of stillness and introspection.

When you start with breathwork, you’re more likely to reach those deep, tranquil meditation states that truly nourish you.

And the best part?

You’ll start feeling the calming effects of mindfulness that much sooner!

Scientific Benefits of Deepening Meditation with Breathwork

Research shows that deepening meditation with breathwork can lead to significant physiological and psychological benefits. Studies* have found that combining these practices can:

  1. Reduce cortisol levels more effectively than meditation alone
  2. Increase oxygen saturation in the blood
  3. Improve heart rate variability
  4. Enhance focus and concentration
  5. Deepen the meditative state more quickly

When practitioners focus on deepening meditation with breathwork, they often report reaching profound states of calm more consistently than with either practice alone.

*American Lung Association on breathing techniques: Benefits of Breathwork

*Harvard Health article on meditation: Meditation Research

*Scientific study on breathwork: Research on Breathing Techniques

Deepening meditation with breathwork techniques

Breathwork Techniques to Enhance Your Meditation

Here are three soothing breathwork techniques to try as part of your meditation. Give them a go and see how they shape your practice.

1. Belly Breathe Softly (Diaphragmatic Breathing)

Start by sitting or lying in a comfortable position that doesn’t squish your abdomen.

  • Place one hand on your chest and the other on your tummy.
  • Slowly inhale through your nose, allowing your belly to rise more than your chest.
  • Gently exhale through your mouth or nose, feeling the belly fall.
  • Focus on making your breaths slow, deep, and consistent.
  • Continue this breathing pattern for a few minutes before beginning your meditation.

Benefits: This type of breathing is ideal for reducing stress and shifting you from fight-or-flight mode into relaxation. A calm mind and body are much better prepared for meditation!

2. Alternate Nostril Breathing

  • Sit comfortably with your back straight and left hand resting on your lap.
  • Place your right thumb on your right nostril and your right ring finger on the left nostril.
  • Close your right nostril and inhale slowly through the left nostril.
  • Close the left nostril, open the right, and exhale slowly.
  • Keep the left nostril closed, inhale through the right.
  • Close the right nostril, open the left, and exhale slowly.
  • Continue this pattern for several cycles.

Benefits: Alternate nostril breathing is wonderful for clearing your mind, calming your nervous system, and balancing both hemispheres of your brain. Perfect prep for a centred, peaceful meditation..

3. Box Breathing

  • Sit in a meditation posture and close your eyes to focus inward.
  • Inhale through your nose for a count of four.
  • Hold your breath for a count of four (only if comfortable).
  • Exhale through your nose for a count of four.
  • Hold the breath out for a count of four (optional).
  • Repeat this cycle for several minutes.

Benefits: Box breathing is known for its ability to increase concentration and soothe the nervous system. It’s a lovely way to increase focus and prepare for a meditative state.

Adding Breathwork Into Your Meditation Routine

Ready to add breathwork to your meditation routine? Here’s a simple guide:

  1. Start with Breathwork: Choose one technique above and spend 5-10 minutes on it before beginning your meditation. It will help calm your mind and ground your energy.
  2. Transition Gently: After finishing your breathwork, let your focus shift naturally to your meditation practice. Whether you prefer mindfulness, mantra, or visual meditation, you’ll find your mind is more open and settled.
  3. End with Stillness: Once you finish, sit in quiet stillness. Notice the effects of your practice and let your mind settle. This moment of silence can feel like the true gift of your meditation.

Adding breathwork to your meditation can be a powerful way to deepen your connection with yourself. These techniques are simple enough for beginners and rewarding enough for seasoned meditators. Try them out and see how they bring you into a state of peace and clarity, helping you feel more refreshed and fulfilled in each session.

Ready to deepen your meditation with breathwork? Reach out and let me help.

Take a few moments each day to try one of these breathwork techniques, and let yourself experience the calming magic they can bring to your practice. Whether you’re a beginner or want to improve your meditation, breathwork can help you achieve a deeper experience. Give it a go and let me know how it feels—your journey to inner calm and clarity is just a breath away!

Boost Creativity with Breathwork: Unlock Your Mind’s Potential

by KimB, posted in Mind-Body Connection

Creativity isn’t just for artists, writers, or musicians; it’s a crucial skill for problem-solving, innovation, and adapting to new challenges in any field. However, creative blocks are a common struggle that can hinder progress and reduce productivity. Fortunately, breathwork is a potent tool that can stimulate your creative faculties and help you break through these blocks. In this post, we’ll discuss how certain breathing techniques can boost creativity and unleash your mind’s potential.

 The Connection Between Breathwork and Creativity

Breathwork has a big impact on our mental and physical well-being. It affects things like emotional strength and cognitive abilities. By regulating our breathing, we can alter our brain waves, shifting from a beta state (alert and working) to an alpha state (relaxed and creative). Making this shift not only reduces stress, but also boosts creative thinking by improving our ability to connect unrelated ideas.

 Breathwork Techniques to Enhance Creativity

Trying out these three breathwork techniques can boost your creativity. They help you relax, increase oxygen flow to your brain, and balance your nervous system.

 1. Coherence Breathing

How to Do It:

  • Find a comfortable seated position.
  • Gently close your eyes and breathe at a regular pace.
  • Slowly adjust your breathing to a steady rhythm, inhaling and exhaling slowly and gently to the count of four.
  • Gradually increase this to the count of five, then to six. (But only if it feels comfortable.)
  • Continue this pattern for 5-10 minutes, focusing entirely on the rhythm of your breath.

Benefits: Coherence breathing helps to harmonise the body’s systems. By bringing your breathing into a coherent rhythm it encourages a state of calm and balance, making it easier for creative thoughts to emerge.

 2. Sighing Breath

  How to Do It:

  • Sit comfortably with your spine straight.
  • Inhale deeply through your nose.
  • Exhale slowly through your mouth while constricting your throat to create a soft “HA” sound (like fogging up a mirror).
  • Once comfortable, close your mouth and attempt to make the same sound while exhaling through the nose, which should sound like the waves of an ocean.
  • Continue this for several cycles, focusing on the sound and feeling of your breath.

Benefits: This technique helps to focus the mind and warm the body. It reduces mental fatigue and increases feelings of presence and self-awareness. Both of which are beneficial for creative work.

 3. Skull Shining Breath

 How to Do It:

  • Sit in a comfortable position with your hands on your knees.
  • Take a deep breath in.
  • As you exhale, contract your lower belly, pushing a burst of air out of your lungs forcefully; your inhale should be passive and natural.
  • Repeat this cycle at a steady rhythm, doing a round of 20-30 pumps to start, and gradually increasing as you get used to the technique.

Benefits: This technique is known for its ability to clear the mind, enhance concentration, and energise the body. It’s useful for overcoming mental fog and sluggishness, helping you feel more alert and ready to tackle creative challenges.

Adding Breathwork into Your Creative Process

If you want to make the most of these techniques, try using them regularly or when you need a creativity boost.

Here are a few suggestions:

  1. Routine Practice: Start your day with 5-10 minutes of chosen breathwork to cultivate a calm, creative mindset.
  2. Pre-Task Preparation: Perform a brief session of breathwork before diving into a creative task or brainstorming session.
  3. Break Time Breathing: Use these techniques during breaks to maintain a high level of creative energy throughout the day.

Creativity is like a muscle—the more you exercise it, the stronger it becomes. Adding breathwork to your routine can boost your creative abilities, helping you come up with new ideas and solve problems more easily.

Want to boost your creativity? Reach out and let me help.

Alternatively, download my free PDF by clicking the image below.

Try breathwork—it’s a powerful tool for unlocking your full creative potential.

Embracing Change: How Breathwork Can Transform Your Midlife Experience

by KimB, posted in Midlife Transformation

Explore the transformative power of breathwork for midlife women. Discover how simple breathing techniques can ease menopause symptoms, enhance sleep, and restore emotional balance. Start your journey to a revitalized midlife today.

Being women, we go through various stages in life that come with their own set of challenges and opportunities. Midlife is when everything starts to shift again — physically, emotionally, and spiritually. It’s a bit of a rollercoaster, right? But let’s use this time to discover yourself and embrace how you’re changing. Breathwork is one of the best tools I’ve found for navigating this transition. This simple practice can totally change your life.

The Impact of Midlife Changes

Menopause usually starts during midlife, and it comes with symptoms that can affect our whole life—physically and mentally. Hot flashes, sleep disturbances, and mood swings are just a few of the challenges that can appear. This period can make us reflect on our accomplishments, dreams, and how satisfied we are with life.

What is Breathwork?

By adjusting how you breathe, breathwork aims to boost your physical, emotional, and mental health. This practice is based on ancient traditions but has modern science to back it up. It’s got immediate and deep benefits.

Benefits of Breathwork for Midlife Women

1. Stress Reduction

Doing breathwork regularly helps control stress, so you can handle everyday pressures and surprises.

2. Improved Sleep

Doing deep belly breathing or coherence breathing can make you relax and sleep easier — extremely helpful if you have insomnia.

3. Emotional Balance

Breathing exercises can help improve your mood, lower anxiety, and bring balance during menopause.

4. Increased Energy and Vitality

When you breathe more efficiently, you give your body more of what it needs and feel more energised.

Integrating Breathwork Into Your Life

You can start a breathwork practice by simply dedicating a few minutes each day to focus on your breathing.

Here’s a quick technique to try:

  • Sit or lie comfortably in a quiet space.
  • Breathe in deeply through your nose, allowing your belly to expand, then exhale slowly through your mouth.
  • Repeat for several cycles, focusing your mind solely on the sensations of your breath.

Midlife can actually be a time of growth, wisdom, and feeling great. Breathwork is like a magic key that helps women deal with menopause and finds their strength and energy again. Add this practice to your routine and seeing the transformation it can bring.

Breathwork for Better Sleep: How to Beat Workplace Fatigue for Midlife Women

by KimB, posted in Midlife Transformation

As we navigate the complexities of midlife, many of us grapple with a new challenge: sleep disruption. This September, The Sleep Charity’s Sleeptember campaign is focusing on workplace sleep. I’m seeing how breathwork can improve your sleep and help you fight fatigue at work.

 The Midlife Sleep Challenge

For women in their late 40s and early 50s, sleep can become an elusive luxury. (Yes, I speak from experience.) But why? Menopause messes with our hormones, work piles on the stress, add life changes to the mix, and it all leads to broken sleep. 

This lack of good quality sleep not only affects our personal well-being but can also impact our performance and safety in the workplace.

 The Science Behind Breathwork and Sleep

New scientific research has shown that how we breathe affects how well we sleep. According to a 2022 study, practising deep breathing exercises before going to bed can enhance the quality of your sleep. (Journal of Clinical Sleep Medicine).

Researchers discovered that certain breathing exercises can relax the body and enhance sleep quality. How? Because specific breathing exercises activate the parasympathetic nervous system. (National Center for Biotechnology Information).

If you’re a woman dealing with menopause symptoms like night sweats and anxiety, breathwork can offer relief.

Breathwork Techniques for Better Sleep

Here are three simple yet effective breathwork techniques you can incorporate into your nightly routine:

1. Box Breathing

  • Inhale slowly through your nose for a count of 4
  • Pause and hold your breath gently for a count of 4
  • Exhale slowly through your mouth for a count of 4
  • Pause for a count of 4 before beginning the next cycle
  • Repeat for 4-5 cycles or until you feel calm and relaxed

2. Alternate Nostril Breathing

  • Close your right nostril with your right thumb and inhale through your left nostril
  • Close your left nostril with your finger and exhale through your right nostril
  • Inhale through your right nostril, then close it
  • Exhale through your left nostril
  • Repeat for 5-10 cycles

3. Belly Breathing

  • Sit or lie on your back with one hand on your chest and the other on your tummy. (Why? Because I want you to feel how your body moves while you breathe.)
  • Breathe in deeply through your nose, feeling your belly rise
  • Exhale slowly through pursed lips, feeling your belly lower
  • Repeat for 3-5 minutes

Integrating Breathwork into Your Sleep Routine

To maximise the benefits of breathwork for sleep:

1. Create a calming environment: Dim the lights and reduce noise in your bedroom.

2. Establish a routine: Practise your chosen breathwork technique at the same time each night.

3. Be consistent: Like any skill, breathwork becomes more effective with regular practice.

4. Listen to your body: If one technique doesn’t work for you, try another.

 The Workplace Connection

When you sleep well, you do better at work. Adding breathwork to your nightly routine has lots of benefits. Not only can it enhance your sleep, but you may also see a boost to your focus, decision-making, and productivity at work.

Join me in supporting The Sleep Charity’s #SleepforSafety campaign this Sleeptember. Remember, getting enough sleep is crucial for a safer, more productive workplace.

Ready to breathe your way to better sleep and improved workplace vitality? Book a Quick Fix Breathwork Session. Discover how personalised breathwork can improve your sleep and revitalise your professional life.

Sweet dreams and deep breaths!

—

Kim Brockway is a certified Influential Breathwork™ Coach and the founder of Wessex Wise Woman, dedicated to guiding women through midlife transitions with the power of breathwork and ancient wisdom.