Breath Work
This month, we’ll focus on practicing breath work to promote relaxation, stress reduction, and overall vitality through Revitalize with Breath: A 30-Day Plan Read through this month’s GRO Guide and be sure to follow our resident-exclusive Instagram account, @GreenHouse GRO, for helpful tips throughout the month
The Benefits of Breathwork
Through conscious breathing, we tap into the body's innate ability to restore balance and harmony. According to Dr. Patricia Gerbarg, assistant clinical professor of psychiatry at New York Medical College, "Breathing practices have been used for thousands of years for mental, emotional, and physical wellbeing " Research published in the Journal of Alternative and Complementary Medicine suggests that regular breathwork can significantly reduce symptoms of anxiety, depression, and PTSD (1)
Tips for Using Breathwork for Wellbeing
As you dive deeper into your breathwork practice, remember to cultivate a sense of curiosity and openness. Allow yourself to observe the sensations in your body and the fluctuations of your mind without judgment Consistency is key – even a brief daily practice can yield significant benefits over time
Revitalize with Breath: A 30-Day Plan
Embark on a 30-day journey into breathwork, where we'll delve into practices aimed at harnessing the transformative potential of your breath for inner peace and vitality
Week 1: Establishing Foundations
Day 1-4:
Download a breathwork app, such as Insight Timer, and set daily reminders for 5 to 10-minute sessions Choose guided sessions aligned with your goals, follow the instructions, and track your progress
Day 5-6:
TOOLS
Each week, write in your GRO journal to reflect on how you ’ re feeling, as you implement breath work into your routine.
Pause for a few moments before meals, meetings, or tasks to take three slow, intentional breaths, grounding yourself in the present moment
Day 7:
Use your GRO Journal to reflect on your experience with breathwork Write down any insights or observations that emerge
Milestone: By the end of week 1, you should have established a daily breathwork practice and developed greater awareness of your breath's role in grounding and centering yourself
OF FOCUS:
Breath Work
Week 2: Deepening Practice
Day 8-11:
Experiment with different breathwork techniques Try box breathing (inhaling for a count of four, holding for four, exhaling for four, and holding for four) or alternate nostril breathing.
Day 12-14:
Combine breathwork with body scan meditation
Milestone: By the end of week 2, you should have explored various breathwork techniques and have gained insight into the interconnectedness of breath and bodily sensations
Week 3: Mind Body Connection
Day 15-17:
Incorporate breathwork into physical activities such as yoga, Pilates, or stretching
Day 18-19:
During moments of stress or discomfort, pause and take several deep breaths, observing how your breath influences your emotional state and fosters a sense of calm
Day 20-21:
Practice gratitude breathing by inhaling deeply and reflecting on something you ' re grateful for, then exhaling with a sense of release and appreciation
Milestone: By the end of week 3, you should have experienced the profound connection between breath, movement, and emotions.
Week 4: Integration and Reflection
Day 22-26:
Identify specific times and strategies for incorporating breathwork into your daily routine, ensuring its continued presence as a cornerstone of your self-care regimen
Day 27-30:
Using your GRO Journal, reflect on the overall impact of breathwork on your wellbeing
Milestone: By the end of week 4, you should feel empowered with a structured breathwork routine integrated into your daily life, and reflective of its transformative impact on your wellbeing.
Remember, this 30-day plan is a gradual approach to building better health habits. Each action item contributes to a holistic improvement in your overall wellness.
MEET THE EXPERT:
Joshua Steckel
Joshua Steckel is a fitness instructor, licensed massage therapist and breathwork practitioner based in Columbus, Ohio Joshua is also the co-founder of Prism Performance Center
Joshua has over 12 years of experience in wellness offering massage therapy, injury rehab and prevention, training breathing patterns and helping his clients become more attuned to their bodies to regulate stress and optimize athletic performance
Follow Joshua on Instagram @j smooth movement Book a private breath work session
(1) https://www.liebertpub.com/doi/10.1089/acm.2017.0176