Breathe to Heal Our World

BBM is a program of mind-body practices designed to help balance the stress response system.  It incorporates gentle movement, breathing practices, and meditation.  Practices are drawn from a variety of mind-body systems, including qigong, yoga, tribal practices, and martial arts. BBM incorporates breath-focused practices that are effective for rapidly reducing stress. Changing the breathing pattern alters the electrical and chemical signals transmitted from the body to the brain, with widespread effects on how we feel and think. 

Consistent with Stephen Porges’ polyvagal theory, studies have focused on the physical and chemical impacts of breath practices on the sympathetic and parasympathetic nervous systems.  Slow breathing stimulates the vagus nerve, the main pathway of the peripheral parasympathetic nervous system, which helps regulate heart rate, blood pressure, and the function of the body's internal organs and glands. While slow breathing activates the parasympathetic system, it also reduces overactivity of the sympathetic nervous system (the "fight or flight" response), leading to a state of calm and relaxation.

Four examples of the impact of BBM practices:

1. Engages vagal nerve fibers which predominantly carry messages from the body to the brain, thereby influencing functions of the hypothalamus, thalamus, insular cortex, limbic system, and cerebral cortex - making emotional regulation possible.

2. Positive impact on heart rate variability (HRV) which is an indicator of flexibility in the cardio-respiratory system.

3. Promotes the release of serotonin which helps to elevate mood, as well as GABA, an important neuroinhibitor that helps reduce over-reactivity.

4. Sets the electrical rhythms in key areas of the brain involved in emotion regulation, thinking, problem-solving and the ability to shift attention.

For a list of studies, click HERE.

BBM can be helpful for pain management in several ways. By calming the nervous system and reducing anxiety, BBM can relieve the distress caused by acute or chronic pain. The vagus nerves exert an anti-pain effect. Also, stimulating the parasympathetic nervous system can help reduce inflammation and improve the functioning of the body's systems.

Most BBM practices are safe during pregnancy. In fact, evidence suggests that Coherent Breathing may help babies’ development in utero by improving the mother’s heart rate variability, calmness, and oxygenation.

There are, however several precautions:

1. Forceful breathing is discouraged. The Ha Breath should only be done with gentle breathing.

2. Pregnant women should not do breath-holding because such practices can reduce the oxygen supply to their babies. For example, in the 4-4-6-2 practice, they should continue breathing comfortably throughout the practice rather than holding their breath.

3. During pregnancy, it is not good to lie on the right side; this is advised to avoid compression of blood vessels in the abdomen. At the end of a Coherent Breathing practice done lying down, pregnant women should lie on their left side.

A number of BBM practices can be very beneficial to people with ADHD:

• Ha Breath improves focus.

• 4-4-6-2 helps to calm the nervous system.

• Arm circles or painting the waterfall help to prepare for Coherent Breathing in stillness.

Once they have practiced the above, those with ADHD may be better able to sit in stillness for Coherent Breathing for 7-10 minutes. If not, they can continue gentle movements at a Coherent Breath rate (e.g., Arm Circles, Sky & Earth, Great Harmonizer) until they can do Coherent Breathing in stillness.

BBM practices can be done with young children as well as teens. Pacing and language are adapted to suit their age, energy, and needs. For examples of how these practices are done with children, click HERE.

When practicing Coherent Breathing, note that children generally breathe faster than adults. Pacing tracks of 6-7 breaths per minute are recommended.

All BBM practices can be adapted for everybody. All practices can be done seated or even lying down.

People who are missing arms and/or legs can imagine using the missing limbs; the brain registers these movements as interoception. The same positive benefits of BBM will accrue!

Full, slow breaths allow for a more complete exchange of oxygen and carbon dioxide, strengthening the diaphragm, and potentially improving lung capacity and function. It can be challenging for those with asthma to follow a Coherent Breathing pace with ease. For this reason, we instruct those with asthma to use Breath Moving, which can help reduce anxiety by focusing on the sensation/perception of movement. With practice, it will be possible to continue Coherent Breathing without Breath Moving.