At The Sylvan Healing Sanctuary, we often witness how the simplest things—like the breath—can become the most profound agents of transformation. Breath work is more than a calming technique; it is a gateway to emotional freedom, inner clarity, and vibrational balance.
The Breath–Emotion Connection
Our breath reflects and regulates our emotional states. When we’re anxious or overwhelmed, the breath becomes shallow and erratic. When we feel peaceful, it flows freely. By learning to consciously guide the breath, we tap into our parasympathetic nervous system—the body’s natural calming mechanism—and can ease tension stored in the emotional body. Thought leaders like Gabor Maté, who writes extensively about trauma and healing, and Dr. Belisa Vranich, a psychologist and breathwork expert, both agree: unresolved emotional pain often lives in the body. Breath work brings these hidden patterns into awareness, gently allowing them to be released. As Dr. Vranich writes in Breathe, “When we change the way we breathe, we change the way we feel.” That’s the medicine.
Breath Practices for Grief, Anxiety, and Stress
Breath work can be tailored to support emotional healing in specific ways: Grief: When we experience loss, the breath often becomes constricted. Practices like 3-Part Yogic Breathing and Box Breathing help open the chest and allow stored emotion to surface and flow. This space creates room for the heart to soften and begin to mend. Anxiety: Slow, diaphragmatic breathing can interrupt the fight-or-flight cycle. Try 4-7-8 Breathing, where you inhale for 4 seconds, hold for 7, and exhale for 8. This simple rhythm can re-centre your nervous system and bring a sense of grounding. Stress: Chronic stress often tightens the diaphragm and shoulders. Breath practices like Coherent Breathing (inhaling and exhaling for 6 counts) can harmonise the body’s energy systems, promoting a sense of ease and flow.
At the Sylvan Healing Sanctuary, we offer gentle, spirit-led breath work sessions—available by donation—to help clients release emotional blockages, restore vibrational balance, and reconnect with their inner wisdom. Our one-on-one sessions with energy healing, creating a holistic container for emotional processing and healing. You may be experiencing grief, trauma, or chronic stress, each session is an invitation to return home to the breath and find safety in the body again.
For this month’s topic, we would like to share some thoughts about Meditation & Breath.
Our breath is an essential and vital part of our lives, exists in our awareness, yet often goes unnoticed in our daily routines. We live with this relationship from our first breath to our last, in a constant partnership through the simple process of inhalation and exhalation.
This basic experience of a few short breaths inspired the inclusion of Meditation and breathwork into the conscious realm of our healing practices. It introduces a modern element to raise awareness for visitors to the Sanctuary, sharing that tools are available to support their health and wellbeing.
In meditation, the Breath is the instrument through which we connect to our inner selves. Learning how to breathe in ways that enhance our well-being can be distinct from this.
Both aspects are dealt with below:
Breath In Meditation
Our colleague, author, and healerFeroze Dada, who arrived at the Sanctuary many years ago, teaches meditation and emphasises the power of the breath in meditation practice.
In Anapanna Buddhist meditation, awareness of the breath is emphasised because it is always with us and constant. By focusing on our inhalations and exhalations, we can maintain our connection to the sense of touch as the breath moves in and out of our nostrils. The subtlety here is that the sensation of our breath (the sensation of touch) in our nostrils is the focus of our attention; the breath itself being the instrument that makes it happen. When our focus wavers due to a thought or distraction, we can gently return our awareness to the sensation of our breath.
This discipline of our mind on fine-tuning our awareness and focus is a precursor in Vipassana meditation—an established Buddhist meditation process that trains the mind not to react in a preconditioned manner, thereby keeping us rooted in the present moment. This meditation practice works on the body-mind axis to reduce the preconditioned response, leading to more thoughtful present-moment awareness, often called Mindfulness.
Sufi Meditation (or muraqabah) focuses on breathing into the heart chakra by moving away from mental senses to inner senses. The practice involves stilling the mind and senses to experience the heart’s inner reality.
More about meditation is in Feroze’s books www.ferozedada.com
Breath Work in Wellbeing
Taking a Breath In
Breathing begins when the brain detects that the body requires more oxygen. It sends signals to the diaphragm and the muscles between the ribs to contract. As the diaphragm pulls down, it creates more space in the chest, and the ribs expand. This results in lower pressure inside the chest compared to the outside. Because of this pressure difference, air is pushed into the lungs through the windpipe and bronchial tubes, filling tiny air sacs called alveoli. In the alveoli, oxygen from the air passes into the blood, while carbon dioxide leaves the blood to be exhaled. This gas exchange occurs naturally, as oxygen moves from areas of high concentration to areas of low concentration.
Breathing Out
Exhaling is the process of releasing air from the lungs. It can be gentle or forceful, depending on the situation. Usually, when you exhale, the diaphragm and rib muscles relax. As they do, the space in the chest decreases, pushing air out through the windpipe. This air is rich in carbon dioxide, which the body needs to expel. During exercise or exertion, exhalation can become more active. The abdominal muscles may help push the air out more forcefully, enabling quicker carbon dioxide removal.
Emotional relationship with the breath
Breath work can significantly enhance your emotional relationship with yourself in multiple ways. First, paying attention to your breath increases awareness of your thoughts and feelings, enabling better understanding without judgment. Deep breathing stimulates relaxation (through the Vagus Nerve), helping to reduce stress and anxiety, making it easier to handle difficult emotions. Furthermore, practising breath work allows you to pause and respond thoughtfully in emotional situations rather than reacting impulsively. Focusing on your breath keeps you anchored in the present moment, reducing worries about the past or future. This practice encourages self-compassion, helping you accept your emotions as a natural part of being human. Regular breathwork can also boost your intuition, guiding you to make choices that align with your true self. Lastly, it can help release negative emotions, creating space for positivity. Incorporating breath work into your daily routine can lead to a kinder, clearer, and more resilient emotional self.
Spiritual Relationship with the Breath
Mindful breathing can greatly support spiritual growth by increasing your presence and grounding you in the moment, enabling a deeper connection with your inner self. This practice raises awareness of your thoughts and emotions, promoting introspection vital for spiritual exploration. By calming the mind and body, mindful breathing fosters a sense of inner peace, resolves emotional blockages, and forms a basis for more profound meditation practices. Furthermore, this technique nurtures compassion and gratitude, which are fundamental in many spiritual paths, ultimately aiding transformative experiences on your spiritual journey.
If you would like to learn about the technical and emotional aspects of breath work, we would suggest the following books:
“Breath: The New Science of a Lost Art” by James Nestor – Nestor explores the history and science of breathing, offering insights into how our modern breathing habits are detrimental to our health and how we can improve them.
“Breathe” by Dr. Belisa Vranich – This book provides practical breathwork techniques aimed at reducing stress, increasing energy, and improving overall wellness.
“The Art of Breathing” by Danny Penman – This book combines breath work with mindfulness and meditation practices, offering a comprehensive approach to reducing stress and enhancing mental clarity.
In Breath: The New Science of a Lost Art, James Nestor tackles a fascinating exploration of something we all do but rarely think about—breathing. Released in 2021, this book provides a thorough look into the power of breath and its profound impact on health, well-being, and even longevity. Nestor’s work reviews the ancient practices of breath control, blends them with cutting-edge science, and offers valuable advice on how to breathe better for improved physical and mental health.
Overview of the Book:
James Nestor, a journalist by trade, brings an investigative approach to the book, which is part memoir, part scientific exploration, and part historical dive into forgotten breathing techniques. Through personal experimentation, interviews with leading experts, and deep research into forgotten traditions, Nestor reveals the startling truth: modern humans have lost touch with the art of proper breathing, and this has detrimental effects on our health.
From the very first chapter, the book argues that how we breathe influences nearly every aspect of our lives. Nestor’s inquiry stems from his own health struggles, including chronic respiratory issues, which led him to explore various techniques from yoga, Pranayama, and even ancient spiritual practices. The book clarifies that breathing isn’t just about oxygen intake; it’s an integral part of holistic health that impacts everything from sleep and digestion to anxiety and athletic performance.
The Science Behind Breathing
The book presents findings from research studies on the physiology of breathing and the consequences of dysfunctional breathing habits. Nestor explains that much of the way we breathe today—rapid, shallow chest breathing—contributes to a range of health problems, including hypertension, sleep disorders, and even facial deformities. He introduces readers to the idea that nose breathing is superior to mouth breathing for overall health and delves into the importance of techniques like diaphragmatic breathing, slow breathing, and proper posture.
For example, Nestor discusses the benefits of breathing slowly and rhythmically to stimulate the parasympathetic nervous system, which helps reduce stress and promote relaxation. He also emphasizes the benefits of techniques such as “Buteyko” and “Wim Hof,” which have been shown to enhance oxygen efficiency, improve cardiovascular health, and even boost athletic performance.
Perhaps the most compelling scientific insight in the book is how poorly modern humans breathe compared to our ancestors. Nestor presents evidence from anthropologists and medical experts showing that human skulls have changed over time—our jaws have become smaller and our airways narrower, leading to breathing difficulties like sleep apnea. This historical perspective provides a powerful backdrop to the book’s central argument: we need to relearn how to breathe properly.
Practical Techniques and Applications
While the book is rich in research and historical anecdotes, it’s also highly practical. Nestor doesn’t just leave the reader with a litany of problems; he offers actionable solutions through various breathing exercises and techniques that can be integrated into daily life. He describes simple methods like alternate-nostril breathing, box breathing, and extended exhales that are easy to practice at home and have significant health benefits.
Nestor also shares personal stories of people who have dramatically improved their health by adopting proper breathing habits. These include individuals who have managed chronic conditions, enhanced their endurance, and even reversed long-standing health issues. His own experience—where he subjects himself to a 10-day experiment of exclusively mouth breathing, which results in worsening health metrics—is a compelling testament to how we can take control of our health by simply paying attention to the breath.
Critique and Considerations
One of the strengths of Breath is its accessibility. Nestor breaks down complex scientific concepts into digestible information, and his engaging writing style makes the book an enjoyable read for anyone, regardless of their background in health or wellness. The blend of personal anecdotes, scientific data, and historical research gives the book a narrative depth that keeps readers invested.
However, some readers might find the book’s focus on experimental approaches and anecdotal evidence a bit speculative. Nestor’s heavy reliance on self-experimentation may raise questions about the generalizability of his findings, and some of the claims about breathing’s impact on conditions like scoliosis or chronic diseases are presented with enthusiasm but lack extensive clinical backing. Still, these explorations add to the book’s overall appeal, encouraging readers to experiment with their own breathwork routines.
Another consideration is that while Nestor provides practical breathing techniques, they are not all suited to every individual or condition. For those with respiratory issues or other health concerns, some techniques may require modification or should be practised under professional guidance.
Breath: The New Science of a Lost Art is an eye-opening and transformative book that brings the power of conscious breathing to the forefront of wellness discussions. James Nestor successfully combines ancient wisdom with modern science, offering readers valuable insights into how breathing can improve their physical and mental health. Whether you’re seeking to manage stress, improve athletic performance, or simply enhance overall well-being, this book offers practical tools and fascinating information that can lead to significant life changes.
Nestor’s message is clear: breathing is something we do every day, but very few of us do it well. By rediscovering the lost art of breathing, we can take a crucial step toward better health and vitality.
Highly recommended for anyone interested in holistic health, wellness, or personal growth.
