Somatic breathwork, regardless of the way it might sound, will not be technical or sophisticated. In truth, if you happen to’ve ever performed a breathwork session with me at Lindywell, you’ve already performed it!
At Lindywell, we take into account somatic breathwork a acutely aware type of respiratory that’s supposed that can assist you expertise being in your physique. It teaches you to breathe totally, oxygenate your physique, and turn out to be conscious of your senses. Somatic breathwork helps shift your psychological state whereas permitting you to return to full and wholesome breath.
For instance, if I encourage you to sink into the seat under you as you’re taking a deep breath, feeling your physique chill out into that help, we’re not simply respiratory, we’re altering our bodily state.
This manner of respiratory is so vital as a result of the connection between the breath and the physique is highly effective. Right here’s the factor although: highly effective doesn’t must imply critical.
In truth, what I wish to speak about at this time is how we are able to use somatic breathwork to be extra playful! Let’s speak about how one can join play and somatic breathwork, why this connection could be much more useful to your physique and thoughts, and, most significantly, a couple of methods to strive it for your self.
Breathwork and Play: What’s the Connection?
All breathwork, somatic or in any other case, could be playful. Assume again to while you have been a baby. As youngsters, you have been doubtless playful together with your breath in methods you may not even acknowledge:
- Blowing out birthday candles
- Blowing a pinwheel
- Blowing bubbles
- Blowing the fluffy head of a dandelion
- Sniffing cookies freshly baked
All of those actions introduced a deep sense of pleasure and satisfaction—and have been additionally innately playful. I would like you to take a second proper now to consider considered one of these reminiscences for you. Take a deep breath and picture you’re again in that second.
As you do that, discover how your physique feels. You may instantly be transported again to your childhood residence together with your dad and mom baking within the kitchen, or operating round your yard blowing bubbles together with your siblings.
Your senses are heightened such as you’re there once more. On this second of nostalgia, you’re feeling extra relaxed, you could actually have a smile in your face. That proper there, is why playful breathwork is vital.
The Connection Between Play and Calm
It’s time to let go of what breathwork ought to appear to be, and embrace the enjoyable of it! Whenever you do that, you not solely expertise the nervous system regulation advantages of breathwork (you’re feeling much less anxious and confused, your physique is ready to operate higher—howdy, deeper sleep and improved digestion—and a lot extra), however you get to take pleasure in the advantages of play too, which embody:
- Higher administration of inauspicious feelings like grief.
- Improved mind functioning.
- Elevated resilience and self-confidence.
- Higher sense of optimism and total life satisfaction.
- Improved operate of most hormones within the physique.
- Diminished coronary heart charge and glucose ranges.
- Higher stability, posture, and bone well being.
A lot of your life can enhance by merely having somewhat enjoyable together with your breath—so let’s get into how you are able to do that.
The best way to Make Somatic Breathwork Playful
Bringing again the playfulness of childhood by means of breathwork is definitely actually easy. You simply must be prepared to have somewhat enjoyable! Listed here are two workouts to begin with. The primary is down-regulating, that means to calm the physique down. The second is up-regulating, which suggests to extend vitality. Sure, each might really feel foolish—and sure, THAT is the purpose!
First: Lion’s Breath
This type of breathwork alleviates emotions of stress and nervousness, will increase cognitive operate, and boosts lung capability.
Discover a snug place to sit down, shut your eyes, and take three deep breaths out and in to decelerate and are available into this house and your physique. Now, inhale slowly by means of your nostril, feeling your stomach increase as you fill your lungs with air. There’s that soma (physique) connection.
Now it’s time for Lion’s Breath: after inhaling slowly, exhale forcefully by means of your mouth whereas wanting up on the exhale. As you do, launch the breath with a robust “ha” or “hah” sound from the again of your throat, making a roaring or lion-like sound. Stick out your tongue so far as you’ll be able to, making it really feel alive and energetic.
Repeat this for 3 minutes to begin and go longer if crucial.
Second: Breath of Fireplace
This type of breathwork offers you an vitality increase by means of speedy exhalations. As you put together, interact your core by drawing your stomach button in in direction of your backbone. This may present help and stability in the course of the apply.
Take a deep breath in, and on the subsequent exhale, forcefully and rapidly contract your belly muscle tissues to push the air out by means of your nostril. The inhale will occur passively as your stomach relaxes. It must be fast and computerized, with out acutely aware effort. The main focus must be on the forceful exhale.
When doing this, attempt to preserve a constant and steady rhythm. Bear in mind, although, that the pace of the breath must be reasonable and comfy, with out straining or gasping for air. Observe your physique and what feels finest for you.
Repeat this for 30 seconds to as much as 10 minutes relying on how snug that is for you and your degree of expertise.
The best way to Convey Play to Your Day by day Breathwork Session
Whereas each of the earlier practices are supportive (and enjoyable!), you may make your on a regular basis breathwork extra playful too. Listed here are a couple of easy methods to try this.
Select a Enjoyable Visualization
Fake you have got a plate of cookies, your favourite meals, or a stunning flower in entrance of you. Spend 30 seconds visualizing this merchandise to the purpose the place you begin to odor it. This occurs as a result of the expertise of visualization turns in your olfactory response (the feeling of odor) and your mouth begins to salivate. Loopy, proper?
Get artistic with what you visualize, however attempt to get it so clear which you can really inhale the scent. Benefit from the feeling of calm and happiness that washes over you as you do it.
Use a Hoberman Sphere
This child’s toy, first invented in 1995, is definitely an incredible breathwork instrument! Not solely is it enjoyable and playful, however it will probably enhance mindfulness throughout breathwork. You need to use this as an grownup to convey extra enjoyable and intention to your breathwork session, but it surely’s additionally nice to share with little ones to mannequin how stomach respiratory works. Broaden and contract the ball as you breathe out and in, simply as your stomach expands with airflow in and contracts with airflow out.
Strive Form Respiratory
This straightforward somatic breathwork train is completed by tracing shapes within the air (a coronary heart, a cloud, the define of a constructing, something!) and letting your breath comply with as you do. For instance, if I hint the form of a coronary heart, I’ll inhale on one aspect and exhale on the opposite.
It’s enjoyable and playful, and, as a bonus, it helps you convey much more consideration to your breath. That is one other good one to do with kiddos and one thing they will do regardless of the place they’re.
Breathwork Can Be Playful
You may consider breathwork as being critical—and it may be. It requires us to decelerate and focus. That doesn’t imply you’ll be able to’t have enjoyable with it, although! Much more importantly, while you do make it playful, there are extra mind-body advantages so that you can expertise.
Take your somatic breathwork to a brand new degree and play with these completely different workouts. Chances are you’ll simply discover you stroll away with a smile in your face and lightness in your step—identical to while you have been a child! If you happen to’re nonetheless searching for some breathwork steering, be a part of us for Exhale Hour in July, the place we’ll be centered on making breathwork FUN!
