The Breath Letter #11
Dear Breather,
What’s it like to truly feel safe and give in to your experience?
As I was sitting on a beach in Greece, I was joined by this little friend. After checking me out, he decides to lay down and get comfortable. The more time passed, the more safe he felt and seemed to give in to the experience. Whenever there was a sudden sound or movement, he’d quickly activate, but then immediately go back to a state of deep relaxation.
It was actually rather inspiring.
Now, I know cats are particularly good at this. I don’t think in the history of time anyone has ever had to ask a cat to “make themselves comfortable”, but it still got me thinking;
How often, as humans, do we truly trust the moment, feel safe in our bodies, and are fully present with our current experience?
The Breath
Safety breathing
When we inhale, we mobilise the body, activating our sympathetic nervous system.
When we exhale, we relax the body, activating our parasympathetic nervous system.
The inhale is connected to our threat response.
The exhale gives us a sense of safety.
So to truly feel safe in the body, we can use this mechanism deliberately.
By adopting a slow breathing rhythm and extending our exhale, we’re letting the body know:
It’s safe, I’m ok, I can handle my present experience.
Instructions:
Let yourself be inspired by the cat, finding yourself in the most comfortable position possible, whatever that might look like.
Ideally, you’d be breathing in and out through the nose if that’s possible. This has an additional calming effect in comparison to the mouth.
Connect to your breath, focusing on the gentle expansion of the torso. Finding a little more space with every breath.
Then gently take control of your exhale, extending it more and more without it becoming forceful.
Keep doing this until your exhale is about twice the length of your inhale.
If it helps you can count along.
2 seconds in. 4 seconds out.
4 seconds in. 8 seconds out.
The exact numbers aren’t too relevant, as long as it’s slow and with an extended exhale.
You can play a song like this one, if it would help you to keep count.
As you feel calmer and calmer, shift your focus to the muscle tension in your body and with every exhale relax a muscle in which you notice tension.
Keep doing this until you feel fully safe and feel a “melted” sensation in the whole body.
This exercise, called “1:2”.
It’s also part of the Breathe. Card Deck.
31 Exercises to help you relax, super charge and improve your breath awareness.
The Insights
The Four Diaphragms
Four diaphragms? I thought we only have one! Well, yes and no.
Our thoracic diaphragm is the most well known one, as it’s our main breathing muscle.
But we have many more diaphragm-like structures in the body. The four diaphragms I like to work with are the:
- Thoracic inlet: around the throat area.
- Suboccipital region: lower back of the skull, where our neck muscles attach.
- Pelvic floor: the hammock-like structure at the bottom of the core/torso/spine.
- Thoracic diaphragm: your main breathing muscle, following the bottom edge of the rib cage.
When doing breathing exercises it can be very helpful to connect to these 4 four places in the body and consciously relaxing them, setting back into motion.
The Sacrifice of the Drum
When my friend explained what “Bullerengue” is, a Colombian drumming and dance ritual that we’ve been combining with breathwork, he spoke about “the sacrifice of the drum”.
At first I didn’t really understand, but he was referring to the goat skin and the tree of which the drum was made, representing his ancestors.
This really got me thinking and made me feel very humble. In a sense, every living person in your lineage had to sacrifice parts of themselves in order for you to be alive today. And we are doing the same.
Which parts of yourself are you sacrificing to keep going and stay in contact?
The Content
The EQ Rule
Does this need to be said?
Does this need to be said by me?
Does this need to be said by me now?
How to complain effectively
I’ve been casually obsessed with Terry Real. His pragmatic and yet profound approach to relationships really resonates. And who doesn’t want to learn how to complain effectively?!
Nuit d’Afrique - Kora (CA), Adrien (CA)
Another one of those perfect tracks to breath to. Long, gently activating and rhythmic. Enjoy!
The Experiences
5th of October @ Bless - Breathwork Class - London - Stoke Newington
1 Space left!
I really enjoy these sessions since they’re very intimate. Max 6 people in a cosy space.
Perfect for those who want to explore group breathwork in a safe container.
You also get a free Breathe. Card Deck with this one!
Tickets here
10th of October @ Fire + Alchemy - Shoreditch - Breathwork Class
For this session we’ll do a deep-dive into the world of breathing - with a specific focus on Embracing the Mess.
Last week we did a session here where someone said “I had a conversation with myself that I’ve been trying to have for decades, thank you so much”. So it definitely looks like things are set in motion in this space!
Tickets here
11th of October @ Open House Hackney - Breathwork Class - East London
My regular Breathwork Odyssey session in collaboration with The Psychedelic Society.
An evening full of connected breathing, movement and music!
Make sure to bring your own yoga mat, blanket and cushion :)
Tickets here
18-23 October @ Soul Kitchen Retreat - Ericeira - Portugal
This trip to Ericeira might just be perfect for you if you are one of those…
Dreamers — who want to carry out their vision
Idealists — who want to grow their impact
Creators — who have lost their inspiration
Tickets here
As always, if you have any questions about anything breath related, are interested in one on one breathwork in London or online, joining a group sessions or just want to have a chat please feel free to reach out or book in some time here: https://calendly.com/stevenebbers/30min-checkin
Enjoy the breath!
With warmth,
Steven from Breathlife
