How to harness the power of breathwork in the pursuit of clarity and relaxation.
By Emily Bruser
Let me be clear:
I am not a person who puts a lot of faith in “woo-woo” or anything that leans heavily on mystical or unquantifiable concepts. But I am a curious person. So, when I heard friends talking about a session they had attended recently that made them feel “reborn,” I had to check it out.
The following Saturday evening, I wander into a yoga studio where Lizzy Parsons sits cross-legged surrounded by a dozen still bodies lying prone, with sleep masks over eyes and headsets covering ears. Under the light of the pink moon and the glow of twinkly lights scattered around the cozy studio, Parsons’s harmonious voice urges us to relax and breathe deeply as melodic beats throb. The smell of sage and sweetgrass hangs in the air.
This is “PRU” (Pause, Reset and Upgrade), a powerful two-hour experience that employs connected breathing techniques to foster improved clarity. In today’s chaotic world, where overwhelm, burnout and dysregulation are all too common, PRU offers curious folk a unique opportunity to explore the path of tranquility. It gives them permission for stillness.
Breathwork activates the parasympathetic nervous system, which is responsible for the body’s rest and digestive functions, helping to calm the nervous system, lower heart rate and reduce stress hormones.
Letting Go
Parsons is co-owner of the Heaven Spa on the Rock in Oak Bay, and in addition to her expertise in skin care, holds certifications in subconscious reprogramming, manifestation coaching and spiritual life coaching. She is passionate about self-care and shares that passion with a growing following (the “PRU Crew”). “When you step into a PRU event, you step into a place where you are fully seen, deeply supported and lovingly guided back home to yourself,” she says.
We start with three rounds of guided breathwork, lulling us into a state of deep relaxation. Some of us are so relaxed we fall asleep, mouths agape. But no one minds or even notices, blind and snug in individual cocoons, welcoming new vibrations. Parsons states her personal intention for the session, a mantra she will carry through the evening: “I am open to receive.” She encourages each of us to ponder our own intention and amplifies the sound bath vibe, playing a harmonious crystal singing bowl.
“Ask yourselves what it feels like to let go of what doesn’t belong to you and what doesn’t serve your heart,” she encourages.
The idea behind PRU is a one-two punch of release and relaxation, giving those who try it a chance to explore deeper connection with their higher selves. For many of us, life is too busy to schedule — let alone indulge in — regular retreats or wellness experiences requiring a bigger commitment. One full moon evening a month, PRU encourages us to look within and reset while acknowledging the often-frenetic pace of everyday life.
The benefits of breathwork and meditation are backed by science, with studies showing that these practices provide a powerful and accessible pathway to improving physical and mental health by harnessing the body’s natural ability to regulate its nervous system and brain activity. Breathwork activates the parasympathetic nervous system, which is responsible for the body’s rest and digestive functions, helping to calm the nervous system, lower heart rate and reduce stress hormones. Experiences like PRU “lower cortisol levels, improve sleep and create more emotional capacity,” Parsons says, “so you can move through the weekend feeling lighter, calmer and more centred.”
I leave the session feeling a deep sense of serenity, as if I have somehow decluttered my mind. I feel present in the here and now, not beleaguered by tomorrow’s schedule or other frenzied thoughts. As someone who struggles with focus during ordinary meditation, the addition of the headsets, eye masks and music allow me to connect more with my intention.
This mysterious but captivating mix of breathwork and meditation has brought me peace, and it’s a relief to have my mind be still, however briefly.
Check out upcoming sessions at heavenspa.ca.
6 Other Breathwork Techniques to Try
The basic premise of activities like PRU is breathwork, which involves consciously controlling your breathing patterns in order to influence mental, emotional and physical well-being.
Research has shown that deep breathing can help balance blood pressure, reduce inflammation, improve deep sleep, make our respiratory system stronger, elevate our mood and release the stress hormones adrenalin and cortisol from the body. Over time, regular breathwork can have significant emotional and mental benefits: less depression, anxiety and distraction; more focus, contentment and joy. It’s even been credited with helping survivors recover from emotional trauma.
Here are five techniques that may help.
Deep Abdominal Breathing
What it does: Tells your body to relax.
How to do it: Take a long, deep breath in. As you inhale, visualize your breath filling up your body and let your belly and chest expand. When you exhale, let your chest relax and your navel pull in toward your spine.
4-7-8 Breath
What it does: Quiets and focuses your mind.
How to do it: Count as you breathe. Breathe in for four beats, hold your breath for seven beats, exhale for eight beats. A longer exhale encourages you to completely empty your lungs.
Alternate Nostril Breathing
What it does: Encourages balance in mind and body.
How to do it: Start with your right thumb applying pressure to your right nostril. Breathe in using only your left nostril. Release your right thumb, holding your breath as you switch sides, then use your right index finger to apply pressure to the left nostril as you exhale through the right nostril. Pause, take another deep breath in, and repeat.
Breath of Fire
What it does: Provides a sense of steadiness.
How to do it: Inhale with your abdominal muscles relaxed. As you exhale, engage your core and use it to help push air out of your body. This advanced technique may take some practice.
Box Breathing
What it does: Reduces stress, improves focus and lowers blood pressure.
How to do it: Inhale for four seconds, hold your breath for four seconds, exhale for four seconds and hold your breath for four seconds, creating a box shape with your breath.
Holotropic Breathwork
What it does: Helps with emotional healing and personal growth.
How to do it: This therapeutic breathing practice involves breathing in and out at a fast rate, in a continuous pattern with no pause in between, for several minutes or even hours. Done right it can lead to a state of heightened consciousness; however, it’s not recommended for everyone and it’s always best to practise this with the help of an experienced instructor.
