The Breathwork Club

This episode is a rerecording of episode number 47. It recently came to my attention that the audio quality in some of the previous episodes is not great. I record and edit all the episodes of this podcast myself, while trying to juggle a busy professional and family life. I didn't do as good a job of this as I could have at times. The audio quality here should be a bit better, and I do apologize to anyone who has listened to an episode with poor quality in the past.    The simple body scan and gentle breathing meditation begins at 2.16   Instagram: @brianbmalone Patreon: thebreathworkclub Music: Gareth Quinn Redmond

This episode is a simple breathwork practice you can use to get ready for bed, or anytime you need to unwind   It combines three simple breathwork techniques - The Physiological Sigh (Episode 33), Left Nostril Breathing (episode 35) and triangle breathing (episode 7)   If you would like to support the production of this podcast, you can do so at patreon.com/thebreathworkclub   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/  

This episode looks at the link between chanting and breathwork, specifically the mantra of OM/AUM   This episode is sponsored by Moonbird, the worlds first handheld breathing coach. Use the code BRIAN10 for a discount https://www.moonbird.life/   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   Some of the studies mentioned -   The effects of chanting the Rosary and Yoga mantras on breathing rates https://www.ncbi.nlm.nih.gov/pmc/articles/PMC61046/#:~:text=The%20benefits%20of%20respiratory%20exercises,improve%20concentration%2C%20and%20induce%20calm.&text=Mantras%20are%20normally%20repeated%20in,the%20rosary%20(150%20times).   The effects of chanting OM on nervous system activity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9015091/    

This episode is a short reflection piece about how a smashed jar of peanut made me realise the benefits of a breathwork practice   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.ie

Bhastrika Pranayama is a technique which focuses on fast breathing, which can give a boost of energy    12 week study on the effects of bhastrika mentioned in episode  https://pubmed.ncbi.nlm.nih.gov/25558130/   Music by Gareth Quinn Redmond  https://garethquinnredmond.bandcamp.com/   On the 24th of February we are hosting an Art and Yoga retreat in Sligo, Ireland. For more information visit  charlottekingart.ie/retreats   www.thebreathworkclub.ie https://instagram.com/brianbmalone?igshid=ZDdkNTZiNTM=           

A simple but effective technique to help find a place of calm during challenging times   This technique has similarities to Pursed Lips Breathing which was covered in more detail in episode 8   Music by Gareth Quinn Redmond   www.thebreathworkclub.ie

Breathing practices can be a really useful and effective way to help calm the mind and body for a restful nights sleep. This episode of the podcast is a simple breath focused bed time practice to hopefully help you drift off to a nourishing nights sleep   For more information on the benefits of sighing you can listen to episodes 33 and 26 of this podcast   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   For more information on upcoming classes, trainings and retreats www.thebreathworkclub.ie

Hugs are lovely, and the can also be a lovely way to connect to a broader breath   This short episode looks at a way that we can use our breathing to help alleviate upper back and neck tension   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.ie

Snoring is noisy breathing during sleep. Often annoying, but usually harmless, snoring can lead to disrupted sleep and unhappy partners. There are many potential causes of snoring, with some related to breathing habits. This episode looks at some exercises that might be helpful in reducing snoring   Nasal dilators can be useful in reducing snoring https://airmaxnasaldilator.com/   Myotape for use at night https://saltfloatandrecovery.com/product/myotape/   Variations of alternate nostril breathing which were covered in episodes 37, 35, and 17 of this podcast may be useful in reducing snoring   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/     www.thebreathworkclub.ie    

Kapalabhati is a hatha yoga practice that can have a stimulating effect both physically and energetically. It involves active exhales which serve to quicken our breathing rhythm, something that can give us a little boost of energy and motivation   It is not advised to practice this technique if you are pregnant   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the podcast you can do so by becoming a member on Patreon for a small monthly donation. As a thank you, Patreon members get access to additional Yoga and Breathwork practices   You can find out more info on upcoming trainings and retreats at thebreathworkclub.ie  

The 9 Cleansing Breaths is an ancient breathing practice that has it roots in Tibetan Buddhism. The aim is to clear our main energy channels, removing stagnant energy to leave us feeling both calm and alert. This technique shares similarities to Alternate Nostril breathing, which was covered along with some of its variations in episodes 17, 35 and 37 of the podcast   If you would like more info on upcoming retreats visit The Flow Tribe https://theflowtribe.com/spring-retreat-2022-mullingar-ireland   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast, you can do so by becoming a member on Patreon for a small monthly donation patreon/thebreathworkclub   www.thebreathworkclub.ie

Breath stacking is a technique that is often used to help people with breathing issues build strength and space in their lungs and breathing muscles. It is also encouraged for people recovering from Covid 19. This technique involves 'stacking' the inhales, taking in a little more air than usual, to expand the lungs and the ribcage   Please consult a doctor if you have any issues that effect your breathing before undertaking any breathwork practice   If you find value in this podcast and would like to support its production, you can do so by becoming a member on patreon for a small monthly donation. As a thank you patreon members get access to additional yoga and breathwork content www.patreon/thebreathworkclub   www.thebreathworkclub.ie  

In mindfulness, there is a distinction made between two states of mind - the doing mode and the being mode. The doing mode is characterised by problem solving and activity. The being mode is a state of mind where we allow things to be as they are. Both are important, but if we spent too much time in the doing mode it can be draining, and it is often not the best way to support our inner well being. Our breathing can be a lovely way to access the being mode, and this practice is based on this   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/    If you like to support the production of this podcast you can do so by becoming a member on patreon for a small monthly donation www.patreon/thebreathworkclub   www.thebreathworkclub.ie  

In this episode, we practice a simple breathing rhythm to help counter the effects of stress and move us to a calmer place   The podcast is taking a break for a little while, which I talk about for the first few minutes. If you'd like to skip straight to the practice, it begins at 3.34   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.ie   https://www.patreon.com/thebreathworkclub   https://www.instagram.com/brianbmalone/?hl=en    

In this episode I had the pleasure of chatting with Nick Heath. Nick is a scientist and breathwork practitioner also known as The Breathing Diabetic. He promotes the benefits of breathwork for diabetics, while also blogging about his own experiences practice breathwork. He is a passionate researcher, and he shares his finds through his amazing weekly newsletter and instagram page. In this chat, we talked about how Nick found breathwork, his experiences with the Wim Hof method and the Oxygen Advantage, the benefits of taking a flexible approach to breathwork, and breathing as the compound interest of health and wellness. Nick also mentions some resources he has found useful, which are linked to below   https://www.thebreathingdiabetic.com/   https://apps.apple.com/us/app/the-breathing-app/id1285982210   https://www.breathwrk.com/   https://www.hhp-foundation.org/   www.thebreathworkclub.ie   https://www.patreon.com/thebreathworkclub   Music by Gareth Quinn Redmond   https://garethquinnredmond.bandcamp.com/

So Hum is a breath focused mantra meditation. A mantra is a sound used to focus the mind in meditation, and So Hum naturally synchs with our breathing, making it an accessible technique for cultivating focus and presence   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.iea   You can support the production of this podcast by becoming a member on patreon for a small monthly donation. As a thank you, patreon members get access to additional breathwork content and practices www.patreon/thebreathworkclub  

Surya Bhedana Pranayama is one of the classical breathing techniques of Hatha Yoga. It involves breathing in through the right nostril, and out through the left. It is a variation on Alternate Nostril Breathing which aims to stimulate the Pingala nadi, an energy channel that in hatha yoga is linked to the sun, heat and activity. Modern studies have shown that the right nostril is linked with the left side of the brain, which is sometimes associated with linear, rational thinking, and the sympathetic nervous system, the part of our nervous system that mobilizes us for action   https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.ie   www.patreon/thebreathworkclub    

This episode is about how our breathing relates to fear, and how we can use our breathing to manage emotions like fear, anxiety and worry. Breathwork is not a cure for everything, and unfortunately changing our breathing won't fix everything. But often, it's not a bad place to start   Music by Gareth Quinn Redmond, who recently released a beautiful new album 'Oscailte' https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.ie www.patreon/thebreathworkclub    

In this episode we look at Chandra Bhedana, a variation on Alternate Nostril Breathing (which was covered in more detail in episode 17). For Chandra Bhedana we breathe in through the left nostril and out through the right nostril. In Yoga, this is thought to stimulate the Ida nadi, the energy channel that is linked to the moon, the parasympathetic nervous system, introspective behaviour, and the right side of the brain. This technique can help move us into a more calm, receptive state, and can be really nice to practice before bed, before meditation, after a big meal, or anytime to feel a little anxious   www.thebreathworkclub.ie

A mindful breathing practice lead by Dr Matt Dewar on episode 34      https://www.mattdewar.com/   www.thebreathworkclub.ie  

For this episode I had a chat with Dr Matt Dewar, a social emotional learning educator, author and breathwork/mindfulness coach. We discussed Matt's background in Zen Buddhism and living in a monastery in Korea, his approach to breathwork, the psychological factors behind our breathing patterns, why some forms of breathwork don't serve us the way we think they do, and the importance of self-regulation   Matt has recently published the book 'The Mindful Breathing Workbook for Teens' on breathing practices to help teens manage stress   https://www.mattdewar.com/   www.thebreathworkclub.ie   www.patreon/thebreathworkclub    

The episode covers a technique known as the physiological sigh, which is a simple way to use our breathing to move us into a calmer state. It is a naturally occur breathing rhythm that has recently been promoted by the amazing Andrew Huberman as a way to combat stress. It involves a 2 part inhale, usually through the nose, and then a long exhale, usually through the mouth   Sighing is covered in more detail in episode 26   The Huberman Lab podcast discussing the physiological sigh   https://open.spotify.com/episode/7lR4jC90jef8ivbXEfOdYP   www.thebreathworkclub.ie   www.patreon/thebreathworkclub

Practicing gratitude means taking the time to consciously appreciate something in your life. As simple as this sounds, it is something which can have a profound impact on our well being. In this episode, we combine the practice of gratitude with conscious breathing to really tap in to that feeling of appreciation   Article on the benefits of gratitude on Heart Health https://www.npr.org/sections/health-shots/2015/11/23/456656055/gratitude-is-good-for-the-soul-and-it-helps-the-heart-too?t=1626474637037   Angeles Arrien - Living in Gratitude https://www.goodreads.com/book/show/11793412-living-in-gratitude   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast, you can do so by becoming a member on Patreon for a small monthly donation https://www.patreon.com/thebreathworkclub   www.thebreathworkclub.ie  

Tapping is a really lovely practice from Qi Gong to help stimulate energy. It is lovely way to connect to the physical body, to release tension and create energy. In this practice we will focus on stimulating energy around the lungs, so focusing the tapping around the chest, ribs, shoulders and lower back   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast, you can do so by becoming a member on Patreon for a small monthly donation. As a thank you, Patreon members get access to additional yoga and breathwork content, as well as video guides to the techniques covered in the podcast https://www.patreon.com/thebreathworkclub   https://www.thebreathworkclub.ie  

Sitali Pranayama is a traditional Yogic breathing technique used to reduce heat, both physically and energetically. For this technique the tongue is curled up so that it works almost like a straw which we use to breath in. This air picks up moisture from the tongue, which gives the breath a cooling effect   Image of the position of the tongue https://www.verywellfit.com/thmb/LvEl0JZ9Wz_3n9t6PrRdXMgaDg8=/1454x1500/filters:fill(FFDB5D,1)/tongueroll-56aa41483df78cf772aed5b9.jpg   Music by Gareth Quinn Redmond /https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast, you can do so by becoming a member on Patreon for a small monthly donation. As a thank you, Patreon members get access to additional Yoga and Breathwork content, such as video guides on the technique discussed in this episode. A huge thank you to everyone who supports us through the Patreon page, it is hugely appreciated https://www.patreon.com/thebreathworkclub   https://www.thebreathworkclub.ie/        

Since becoming a parent I've been reflecting a lot on my own mother and fathers journey as parents. In this episode, I have a chat with my Dad about being a Dad. My father is a very interesting man and in this episode we chat about his experience growing up in the tenements of Inner City Dublin, his relationship with his father, his experience as one of the few stay at home Dads in Ireland in the 80's, and his philosophy as a parent. I'm very grateful I was able to sit down and have this conversation with my dad, and I hope you enjoy listening   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast, you can do so by becoming a member on Patreon for a small monthly donation. As a thank you, Patron members get access to additional breathwork content https://www.patreon.com/thebreathworkclub   www.thebreathworkclub.ie

The week just passed was Mens Health Week, and an important topic always discussed is Mens Mental Health. In this episode, 5 men share their experiences with mental health, and the tools that have helped them live more mindfully   3.28 - Mark Logan https://instagram.com/mmarklogan?utm_medium=copy_link   13.57 - Allan Muller https://instagram.com/allanmullerrr?utm_medium=copy_link   23.13 - Conor Stone https://instagram.com/amentalhealthjourney_?utm_medium=copy_link   32.30 - Eoin Lynam https://instagram.com/eoinlynam88?utm_medium=copy_link   36.40 - Jody Kennedy https://instagram.com/jody.us?utm_medium=copy_link   Thank you to the guys for taking the time to share their experiences ❤️

Breathwork can be as useful for kids as it is it for adults. A good way to get kids to connect with their breath is using playful imagery. For this calming technique, we imagine blowing bubbles to help slow down the exhalations   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast, you can do so by becoming a member on patreon for a small monthly donation. As a thank you, patreon members get access to additional yoga and breathwork content  https://www.patreon.com/thebreathworkclub   Www.thebreathworkclub.ie

Sighing is a natural breathing technique we all do several times a day. It is essential for the health of our lungs, but it is also closely linked with our emotions, both negative and positive, and how we express relief. As simple as it may seem, consciously connecting with sighing can be an extremely useful and powerful tool for well being   Music by Gareth Quinn Redmond garethquinnredmond.bandcamp.com   If you would like to support the production of this podcast, you can do so by becoming a member on patreon for a small monthly donation. As a thank you, patreon members get access to additional yoga and breathwork content, and your support would be greatly appreciated Www.patreon/thebreathworkclub   Www.thebreathworkclub.ie    

A breathing assessment lead by Chris Leddy on Episode 25 of the Breathwork Club   You can find more from Chris at @breathingdeadly on instagram, and Breathing Deadly on Youtube   https://www.instagram.com/breathingdeadly/?hl=en https://www.youtube.com/channel/UCJeXH3_S99jKk4S8-Xhm5ew  

In this episode I had the pleasure of talking to Chris Leddy. Chris is a Ju-Jitsu blackbelt and instructor. He is also a breathwork teacher. Chris came to breathwork as a way to cure himself from a debilitating back injury, and he teaches people how to gain more strength and awareness around how breathing effects our physical form. He has lots of great online content, and is very passionate and knowledgeable around what he shares   BreathingDeadly instagram https://www.instagram.com/breathingdeadly/?hl=en   BreathingDeadly Youtube https://www.youtube.com/channel/UCJeXH3_S99jKk4S8-Xhm5ew   If you would like to find out more about upcoming classes, workshops, trainings and retreats, or if you have any questions for us, you can find us at www.thebreathworkclub.ie

A breathing technique pioneered by Dr Andrew Weil to help with sleep. He described it as 'a natural tranquilizer for the nervous system'. Can be practiced anytime you need to find a little calm, but ideally practiced in a cosy place just before bed   Music by Gareth Quinn Redmond  https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast you can do so by becoming a patreon member for a small monthly donation. As a thank you, patreon members get access to additional yoga and breathwork content https://www.patreon.com/thebreathworkclub   www.thebreathworkclub.ie

Bhramari Pranayama is one of the 8 classical pranayama described in the 15th century text the 'Hatha Yoga Pradiprika'. It said that through this practice the mind of the yogi achieves a stage of bliss. In Bhramari pranayama we hum for the exhalation. As simple as this sounds, humming is something that has a lot of really amazing benefits. It slows our breathing down, reduces the effects of stress, increases the production of nitric oxide which supports the immune system, helps the production of melatonin which supports sleep, it stimulates the vagus nerve which moves us to a more restful, and can work a simple form of sound healing which can help us access meditative states. Bhramari pranayama is a calming technique, and it's really lovely to practice anytime you need to find a bit of calm, and can be really useful before bed.   One of the most well known examples of humming is from Matthew Mcconaugheys character in the Wolf of Wall Street. What isn't quite as well known, is that the humming wasn't originally in the script. Humming is a practice that Matthew Mcconaughey uses to calm and centre himself before a scene, and after seeing him go through it before shooting Leonardo Di Caprio convinced him to do it in the film. So if humming works for Matthew Mcconaughey, there's a good chance it'll work for you too   Music by Gareth Quinn Redmond garethquinnredmond.bandcamp.com   If you would like to support the production of this podcast, you can do so by becoming a member on patreon for a small monthly donation. As a thank you, patreon members get access to additional yoga and breathwork content Patreon/thebreathworkclub

In this episode I had a conversation with the freediver and breathwork teacher Claire Walsh. Claire was the first person to represent Ireland at the Freediving World championships and has broken national records. Her personal best is a dive of 60 metres and she has held her breath for 5.59 minutes. In this conversation we chat about Claires background, which includes acting and puppiteering, the practice of breath holding, and Claires approach to breathwork which includes a specific focus on mindset   You can find out more about Claires work on clairewalshlife.com   Music by Gareth Quinn Redmond garethquinnredmond.bandcamp.com   If you would like to support the production of this podcast you can do so by becoming a member on patreon for a small monthly donation. Patreon members get access to additional yoga and breathwork content as a thank you Patreon.com/thebreathworkclub

A calming breathing technique focusing on the exhalations. 1-2 breathing is a practice where we look to make our exhalations twice as long as the inhalations. This activates the parasympathetic nervous system, moving us towards a more restful state, making this a really nice practice anytime you feel like you need a little space to chill   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast you can do so by becoming a member on patreon for a small monthly donation. As a thank you, patreon members receive access to additional yoga and breathwork videos and practices https://www.patreon.com/thebreathworkclub   https://www.thebreathworkclub.ie/

A gentle and grounding breathing practice lead by The Breathwork Club guest Jody Kennedy

In this weeks episode I had a chat with the holistic training Jody Kennedy. We spoke about his journey from being in the army, to exploring plant medicine, to his work with ancestral health and breathwork. Jody has just opened up his new venture, Universal Space, a new studio in Dublin that will bring together fitness, breathwork, art exhibitions and performances. You can find out all about it here   https://www.universalspace.studio/ https://www.instagram.com/jody.us/?hl=en   If you would like to support the production of this podcast, you can do so by becoming a member on patreon for a small month donation. As a thank you, you will receive access to additional yoga and breathwork content. https://www.patreon.com/thebreathworkclub You can also find out more about upcoming breathwork classes, retreats and trainings at thebreathworkclub.ie

The Reset Breath is a short practice of connected breathing. We take 10 breaths in a continuous way, letting the inhales and exhales flow into each other with as little pause in between as possible. This can be a really great technique when you need a little pick up, and can be nice to use if you're feeling a little unmotivated or underwhelmed   If you would like to support the production of this podcast, you can become a member for a small monthly donation on patreon/thebreathworkclub   Music by Gareth Quinn Redmond soundcloud/garethquinnredmond

A short breathing practice shared by Dr Cathy Scanlon on the Breathwork Club episode 18. Focusing on the inhales, this practice will help you find a bit more energy to help on the days when you might be feeling a little underwhelmed 

A conversation with the neuroscientist and breathwork teacher Dr Cathy Scanlon. Cathy is a former academic who teaches breathwork with a focus on helping people connect to their authentic self and intuition. She teaches weekly breathwork practices and runs regular workshops and intensives. You find all her info at https://breathworkcoaching.com and can follow her on instagram at @breathworkcoaching

This traditional pranayama technique aims to balance the two main energy channels, the Ida and Pingala Nadis, through alternating the breath through the nostrils. In yoga, Nadis are subtle channels through which energy flows, and this energy has an influence on how we feel. The Ida Nadi represents the more calming, cooling lunar energy that supports more restful states. The Pingala Nadi represents the more dynamic solar energy that supports more active states. Each of these channels is linked to a nostril, and so this technique aims to both clear and balance these two channels   Music by Gareth Quinn Redmond   If you would like to support the production of this podcast you can do so by becoming a member on patreon/thebreathworkclub

Our breathing is a 3 dimensional process, with the capacity to expand in all directions. Many tend to breathe mainly into the front of our bodies, but we also have the ability to breathe into our sides and back as well. This episode focuses on a technique called crocodile breathing which can help us find a bit more space for our breath in our backs. For modern humans, are backs often tend to be a little tight and tense. Breathing into our backs can be a really lovely way to let some of that tension go   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast you can do so by becoming a member on patreon for a small monthly donation patreon/thebreathworkclub.com

This episode focuses on the meditative practice of connecting our breathing with our walking. The Afghan Walk is a style of breath walking coined by Edourd Steigler, who observed the breathing patterns of Afghan nomads as they walked long distances. For the Afghan Walk, we breathe in for 3 steps, pause for 1 step, breath out for 3 steps, pause of one step   As mentioned in the episode, thebreathingdiabetic.com is an amazing resource for all things breathwork. I'd highly recommend signing up for his weekly newsletter   Music composed by the amazing Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast, you can do so by becoming a member on Patreon. As a thank you, Patreon members get access to additional yoga and breathwork practices https://www.patreon.com/thebreathworkclub

A short mindfulness meditation guided by Conor Creighton, taken from episode 14 of The Breathwork Club

A first for the podcast. A conversation with the meditation teacher, journalist and author Conor Creighton. We discuss Conors background, his work with men, the creative process and his new book, and meditation as an act of social rebellion   Conor has a new book coming out called 'This is It' which you can pre-order now at Easons.com   You can find free meditations of Conors on soundcloud - https://soundcloud.com/conor-jack-creighton   And he regularly shares insightful and accessible videos on meditation on his instagram page   https://www.instagram.com/conorcreighton/?hl=en

Alan Watts says the quickest way to enter a meditative state is by listening. In Ujjayi pranayama the breath becomes slightly audible, adding a new element to a breathing practice - listening. One of the most prominent breathing techniques in modern yoga, Ujjayi pranayama is a beautiful meditative practice   If you would like to support the production of this podcast you can do so by becoming a member on patreon for a small monthly donation. As a thank you, you will receive access to additional breathwork/yoga content and resources www.patreon/thebreathworkclub

A meditation focusing on our exhalations, to calm and settle the mind   Episode begins with Brian sharing a bit about his experience with meditation, if you'd rather skip that the meditation itself begins at 6.25

The great breathwork teacher Dan Brule calls yawning natural yoga - an instinctive meeting of movement and breath. Although yawning can be seen as rude or a sign of boredom, there are lots of interesting theories as to why we yawn, and yawning has many benefits. In this episode we touch on some of these theories, and then go through a short practice embracing some yawning   If you would like to support the production of this podcast, you can do so by becoming a member on patreon/thebreathworkclub

Viloma translates as 'Against the Grain', and this yogic breathing technique involves dividing our breath into parts. The influential yoga teacher BKS Iyengar likened this technique to climbing the rungs of a ladder, and dividing our breathing up in this way can help us find a little more awareness, a little more space, and even a little more softness within our breathing. If you would like to support the production of this podcast you can do so by becoming a member on patreon at patreon/thebreathworkclub. For a small monthly donation you will gain access to additional breathwork and yoga practices and tutorials

Box breathing is a technique commonly used to relieve tension and stress. It is used by Navy Seals and Russian Special Forces in tense situations, as controlling how we breathe can help us gain control over how we react and respond. Box breathing thinking of our breathing in 4 parts - inhale, pause, exhale, pause - and balancing the length of these 4 parts. Episode begins with a little description of box breathing and then a guided practice. If you would like to support the production of this podcast you can do so by become a member on Patreon - patreon/thebreathworkclub

A simple but beneficial technique that increases oxygen and control of the breath, decreases the effort required to breath, and is commonly encouraged for people with lung conditions. In this practice we will combine Pursed Lips Breathing with 1-2 Breathing, to lengthen the exhalations and encourage relaxation