Lektion 1
Theory: Hyperventilation - Learning To Dance With Stress
Welcome to Breathings' next chapter, where you learn about the benefits of fast breathing, and holding your breath. In this first theory session, we will dive deeper into the science of fast breathing. I will assume you are aware of all the knowledge presented in Modules 1 and 2 of this course. If you havenāt done Module 1 and / or Module 2, go back one or two steps because it will really enrich your experience with this module AND make sure you can practice this Module safely. Fast breathwork and breath holds are advanced practices that I only recommend doing if Breath Awareness and Slow Nasal Breathing are under your control.
SOURCES:
Breath ā James Nestor. //
Master Stress: Tools for Managing Stress & Anxiety ā Andrew Huberman Podcast. //
Maria Kozhevnikov, Alina Veronika Irene Strasser, Elizabeth McDougal, Rupali Dhond, Geoffrey Samuel, (2022). āBeyond mindfulness: Arousal-driven modulation of attentional control during arousal-based practicesā, Current Research in Neurobiology, Volume 3. //
Herbert Benson, John Lehmann, M.S. Malhotra, Ralph, F. Goldman, Jeffrey Hopkins, & Mark D. Epstein. (1982). Body temperature changes during the practice of g Tumm-mo yoga. (1982). Nature, Vol 295. //
Brown RP, Gerbarg PL. (2009). Yoga breathing, meditation, and longevity. Ann N Y Acad Sci. (2009), 1172:54-62. //
Bellissimo G, Leslie E, Maestas V, Zuhl M. (2020). The Effects of Fast and Slow Yoga Breathing on Cerebral and Central Hemodynamics. Int J Yoga. Sep-Dec;13(3):207-212. //
Raghuraj P, Ramakrishnan AG, Nagendra HR, Telles S. (1998). Effect of two selected yogic breathing techniques of heart rate variability. Indian J Physiol Pharmacol. Oct;42(4):467-72. //
Guy Fincham, Amy Kartar, Malin Uthaug, Brittany Anderson, Lottie Hall, Yoko Nagai, Hugo Critchley, Alessandro Colasanti., (2023). High Ventilation Breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications, PsyArXiv Preprint. //
Lektion 2
Practice: Kapalabhati ā Breath Of Fire
Kapalabhati, which means Lightening Skull Breath, or is sometimes called Breath of Fire, is a fast-breathing technique. Kapalabhati pranayama was designed as a cleansing practice of the digestive system, and when you practice, you may realize why that is. This practice is best done on an empty stomach because Kapalabhati is an effortful, fast, forceful abdominally assisted practice that focuses mostly on strengthening the exhales and using the core breathing muscles to their maximum capacity.
SAFETY & CONTRAINDICATIONS:
General: Never practice this pranayama in or near water, hyperventilation will get rid of CO2, which is your trigger to inhale. After hyperventilation, you will be able to hold your breath for longer than you are used to, so if you go under water and hold your breath, you may lose consciousness.
When you are pregnant (read the specifics), are diagnosed with a respiratory disease, a mental disorder, high blood pressure, diabetes or heart disease, or any other chronic disease I havenāt mentioned but might be affected by rising heart rates and stress levels, please go very careful with any fast or breath hold practice and consult a medical professional before you start. Although breathing practices can be very efficient in relieving symptoms of chronic mental or physical pain, they can also worsen symptoms in the beginning. Having professional support is a good idea for back-up.
Specifics: Definitely skip this practice during episodes of mania or psychosis, or when diagnosed with epilepsy. Go very slow and careful with: high blood pressure, heart disease, respiration disease, digestive issues, mental injuries such as anxiety, panic, depression, and ptsd. Make sure you have enough experience in slow breathwork so you can calm yourself down if this practice is a bit overwhelming for you. It is wise to not practice this technique on a full stomach, as we will quite vigorously engage the abdominal muscles to assist forceful exhales. Last but not least: Especially when pregnant, you want to avoid severe hyperventilation, extreme stress, and pressure on the abdominal area, and this practice works on all of those. So, if you choose to explore this practice, absolutely avoid pulling in the core forcefully, just work on mildly activating your deeper core muscles to connect rather than pull, do only 1 round of the slower-paced start of the practice so you can experience the feel but not push yourself to full hyperventilation, and take a lot of time relaxing the breath afterwards. In general, pregnancy is a great time to explore breathwork, but keep any fast, breath hold, or mixed practices at a 20% level, or choose to save them for after your delivery.
Lektion 3
Practice: Bhastrika ā Bellows Breath
In Sanskrit, the word Bhastrika means ābellowsā (to emit a loud deep sound). Bhastrika pranayama is a fast breath practice with sound. It is quite similar to Kapalabhati in force, and use of the supporting breathing muscles, yet the inhale is not passive but active, and in most versions, inhale and exhale are of equal length.
So, where kapalabhati emphasizes the exhale, Bhastrika has equal emphasis on inhale and exhale. Bhastrika also goes slightly faster than Kapalabhati, making this a more advanced and stressful exercise.
SAFETY & CONTRAINDICATIONS:
The same safety rules apply as in the previous session, but we want to be even more careful because this practice is more intense than kapalbhati, but my advice is to take them stricter, because BHASTRIKA is a faster practice.
Absolutely avoid the abdominal pull when pregnant, and only practice 1 round.
Donāt practice this pranayama if you suffer from psychotic or epileptic episodes or seizures.
For all other mental or physical (chronic) conditions, take it easy and challenge yourself responsibly.
Do not practice in or near water, standing, or while operating a moving vehicle.
Lektion 4
Theory: Non-Ventilation ā The Benefits Of Holding Your Breath
Todays' theory session explores the function of breath holds. Today, we will dive even deeper into the function of carbon dioxide levels in the blood than we have in previous sessions. We will talk more about carbon dioxide sensitivity and tolerance, what happens in our body when carbon dioxide levels are either too high or too low, how breathing too fast or too slow contributes to this, how breath holds relate to these processes, and why it is important to understand carbon dioxide levels to such an extend so you can personalize your breathwork practice to your needs.
SOURCES:
Email Apnea ā Susan M. Pollak. (2014). Psychology today. //
Breath ā James Nestor //
The Oxygen Advantage ā Patrick McKeown //
Nattie, E. (1999). CO2, brainstem chemoreceptors and breathing. Progress in Neurobiology, 59(4), 299ā331. //
How to breathe correctly for optimal health, mood, learning, & performance. Andrew Huberman Podcast //
Meuret AE, Ritz T, Wilhelm FH, Roth WT, Rosenfield D. (2018). Hypoventilation Therapy Alleviates Panic by Repeated Induction of Dyspnea. Biol Psychiatry Cogn Neurosci Neuroimaging. Jun;3(6): //
Anderson DE, Chesney MA. (2002). Gender-specific association of perceived stress and inhibited breathing pattern. Int J Behav Med. 9(3):216-27.
M. Shukla, D. Chauhan, R. Raj (2020). Breathing exercises and pranayamas to decrease perceived exertion during breath-holding while locked-down due to COVID-19 online randomized study. Complementary Therapies in Clinical Practice. Volume 41, November.
Lektion 5
Practice: Kumbhaka Pranayama ā Retention Of The Breath
For this practice, you will need your journal or notebook in which you have noted down your breathing patterns at the beginning of the course, and a timing device. Today, we will get an idea of the progress you have made so far by re-measuring your BOLT, as well as take your breath practice to the next level by actively practicing some breath holds in a variety of breathing practices you are now familiar with.
SAFETY & CONTRAINDICATIONS:
The following safety rules apply: When you are pregnant, are diagnosed with a respiratory disease, mental disorder, high blood pressure, or heart disease, or other chronic disease, go extremely careful with these practices, and preferably get medical clearance or practice with a professional the first time. Although breathing practices can be very efficient in relieving symptoms, they can also worsen symptoms in the beginning. Especially WHEN PREGNANT, you never want to reach a state of hypoxia, where your blood oxygen levels are too low, just to be on the safe side of supplying your baby with continuous oxygen. So, if you want to be 100% on the safe side: focus on Modules 1 and 2 of this course. If you want to practice with gentle breath holds just to experience how it feels, NEVER hold your breath for longer than a comfortable BOLT.
References
Szelke E, Mersich T, Szekacs B, Sandor P, Komjati K, Varbiro S. (2008). Effects of estrogen and progestin on the CO2 sensitivity of hemispheric cerebral blood volume. Menopause. 2008 Mar-Apr;15(2). //
K. Dutton, B. A. Blanksby, and A. R. Morton, (1989). CO2 sensitivity changes during the menstrual cycle. 01 AUG. Journal of Applied Physiology. //
Patrick McKeown ā The Breathing Cure. //
Lektion 6
Practice: Short Nadi Shodhana With Kumbhaka
This short Nadi Shodhana with Kumbhaka will take about 10 minutes. It will be the same as nadi shodhana, alternate nostril breathing, but with several breath holds between the switches from inhale to exhale and nostrils. Antar kumbhaka, holds the breath internally, after an inhale. Bahir kumbhaka, holds air externally, after the exhale.
If at any point you feel uncomfortable, take slow and steady breaths and come back to the practice when you feel calm. Remember, CO2 tolerance takes practice. It will come.
There are two versions of this practice, this first one uses 5 second breath holds. It is suitable to familiarize yourself with breath holds if you have never done them, or when your BOLT is around 10 seconds. PLEASE NOTE: Keep YOUR OWN BOLT as a guiding principle, HALF your BOLT is enough of a breath hold, this is much more important than following my voice. You are your own pilot. Trust yourself.
If you are quite familiar with breath holds, the next session is the same as this one, but with a breath hold twice as long, so for those who have a BOLT score of around 20.
Check you BOLT, and pick what is suitable for your body today.
SAFETY & CONTRAINDICATIONS:
The following safety rules apply: When you are pregnant, are diagnosed with a respiratory disease, mental disorder, high blood pressure, or heart disease, or other chronic disease, go extremely careful with these practices, and preferably get medical clearance or practice with a professional the first time. Although breathing practices can be very efficient in relieving symptoms, they can also worsen symptoms in the beginning. Especially when pregnant, you never want to reach a state of hypoxia, where your blood oxygen levels are too low, just to be on the safe side of supplying your baby with continuous oxygen. So if you want to be 100 percent safe, focus on Modules 1 and 2 of this course, or, if you want to practice with gentle breath holds, stay safe and stick with HALF your current BOLT in this practice, just do one round, and focus on the experience of the practice rather than pressuring yourself to finish until the end.
Lektion 7
Practice: Long Nadi Shodhana With Kumbhaka
This longer Nadi Shodhana with Kumbhaka will take about 15 minutes. It will be the same as nadi shodhana, alternate nostril breathing, but with several breath holds between the switches from inhale to exhale and nostrils. Antar kumbhaka, holds the breath internally, after an inhale. Bahir kumbhaka, holds air externally, after the exhale.
Breath holds will be long, and this practice is only suitable if you have a steady BOLT of around 20 and wish to advance your practice.
If at any point, you feel like breathing slowly becomes irregular, donāt force yourself. You can always take a break and join me again when you feel ready.
SAFETY & CONTRAINDICATIONS:
This practice is not suitable if you are pregnant, or suffer from severe anxiety, chronic stress, or respiratory issues.
The main check is your BOLT. The previous session is for you if you have a BOLT score between 5 and 15. This one is for you if you have a BOLT between 15 and 25 (so an average of 20). Check your BOLT before you begin, and pick what is suitable for your body today.
Lektion 8
Practice: Kapalabhati With Kumbhaka
This final Pranayama brings fast breathing and breath retention together, putting all you have learned from science in this module into practice. You will experience what it feels like to hold the breath after hyperventilating, which may create a large variety of sensations in the body. Remember that you are the pilot, and you decide when and how to proceed. Please make sure you read the contra indications below.
Safety & Contraindications:
Never practice this pranayama in or near water, standing up, or while on the move (in a vehicle), because hypoxia can, in extreme cases, cause you to lose consciousness.
If you have epilepsy, skip this pranayama: prolonged hyperventilation can trigger a seizure.
If you are pregnant, skip this pranayama. The forceful abdominal inward pull is something you want to avoid, the pace of breathing in this practice is too fast for too long, and the combination of prolonged hyperventilation and non-ventilation is not one you want to experiment with at this stage.
Also be careful when you have any of the previously mentioned contra indications that make stress on the body something to treat with care. Prolonged hyperventilation can trigger anxiety, panic, and rising blood pressure. Listen to your body, take it slow and easy, and if you want to try it out, start with 1 round before you ramp it up.
References
Guy Fincham, Amy Kartar, Malin Uthaug, Brittany Anderson, Lottie Hall, Yoko Nagai, Hugo Critchley, Alessandro Colasanti., (2023). High Ventilation Breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications, PsyArXiv Preprint.
