Hey all, I have a client that is interested in breathwork. She had a traumatic brain injury several years ago and finds herself getting stuck in the sympathetic state of her nervous system. Does anyone have any experience with working with people with a TBI/CTE - my instincts say to just stick with a down regulating journey.. Thanks in advance!!
I was recently watch Andrew Huberman’s podcast on breath, and I wanted to share the notes I took, and the exercises you can do to help you out in different situations. Here it is: Breathing while sleeping Sleep apnea (When you are not taking in enough oxygen) Very dangerous How to fix: Become a nasal breather, and breathe through your nose Always breathe through your nose If you can’t breath through your nose while sleeping, you can use athletic tape on your mouth. This way here you also don’t snore Carbon dioxide tolerance test: For this you breathe in as much air as you can, and then you exhale as slowly as possible, measuring the time it took for your lungs to become empty. Under 20 seconds is low (3), 25-45 seconds is moderate (5-6), and 50 seconds or more is high (8-10) Currently at 45 seconds (8) Exercise to get better at this: Box breathing Box breathing is when you breathe in, and then hold, and then breathe out, and then hold, for the same amount of time. You want to do it for the amount of seconds showed in ( ) Do this for 2-4 minutes 2-3 times a week. Physiological sigh/Cyclic sighing Double nose inhale, followed by a slow exhale through the mouth This is good for relieving stress and relaxing You can do one of a few and relax instantly, and you can also do five minutes of this every day to reduce overall stress Also good for when you got a side stitch Cyclic hyperventilation/Wim Hof method Quickly breath in and out deeply and quickly Good for stress management, and overall health Take 30-40 quick deep breaths through the nose After this, breath in and hold for as long as you can And then breath out and breath normally This can be done once or in sets Do this 2-3 times a week Good for adrenaline and being calm while having lots of adrenaline Make sure to not do this in water, and do it in a safe and comfortable environment Heart rate and heart rate variability When you inhale you increase your heart rate, and when you exhale you decrease your heart rate
I’m loving this book, what an insight into the benefits of nasal breathing and the history to it. I tried my first aerobic workout (on a stationery bike) today just breathing through my nose which I found quite hard and hope to continue as it’s supposed to help with endurance, lung function and recovery (according to the book). I’ll also keep an eye on my breathing during the rest of the day and night although I think it ok form a nasal breathing perspective as this can impact snoring and sleep apnea and helps open up the airways to get more oxygen in.