May I talk about how Breathwork has helped me overcome some challenges? I struggled with a deep fear that I would.
In fact it started before I could fully walk again.my PTSDIn post-traumatic stress disorder, you wake up in the middle of the night dreaming about falling and getting hurt. I’ve always been good at experiencing fear, but it didn’t hold me back…but this fear was different. It was so ingrained and debilitating in a way.
I have been a runner all my life. I used to go laps in the park for fun, but as soon as I was old enough I got into cross-country. I wasn’t the fastest and I wasn’t trying to set a record, but it always gave me great joy. With headphones on, I could smell the fresh air, feel the wind hitting my body, and run.
There are no rules to follow. Just follow your body. Sometimes I would stop and lie down and stare at the clouds, other times I would rest and swing on the playground before continuing. It was my way of de-stressing, time for myself without distractions.
That’s why I was so shocked when my doctor told me that I shouldn’t run anymore. That’s what worked for me, that’s all I knew.
Now, I was gripped by a deep fear of getting hurt again, deprived of the only way I knew how to move and de-stress.
In addition to psychotherapy, I had to find ways to move my body that brought me joy and relieve stress. But my anxiety kept me from trying new things, so I needed to reconnect with my body before I could start moving.
How Breathwork helped me find my plus size body again and connect with myself
breathing method. That was the first step. I know we’ve all been breathing since we were born, so I was skeptical that “breathwork” would be this impactful, and how it compares to the sensations you get from running. I was even more skeptical if it would match.
breathwork Breathing techniques that deliberately alter breathing patterns to breathe in a very conscious way.
Slowing your breathing into deep, purposeful breaths can help your brain relax, feel safe, and calm your nervous system.
Breathing method type:
alternate nostril breathing
Switch your thumb and index finger to apply pressure to your right nostril and left nostril, inhaling through one and exhaling through the other.
4-7-8 Breathing
Breathe and count: Inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. This will allow you to completely empty your lungs, but it may take some practice.
box breathing
Count as you breathe… Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 more counts.
deep belly breathing
Fill your body with deep, long breaths and visualize your breathing. Physically check your breathing and follow what feels comfortable for your body.
There are many more types of breathing exercises if you consult a professional who can help you through the breathing process. When practicing all of these techniques, especially in the beginning, try to limit the amount of outside noise.
Deep belly breathing is my personal favorite. Because trying to count makes it harder to relax, and I prefer to spend it “in my body” rather than “in my mind.” Also, I sometimes imagine myself ‘breathing on my back’ because of the buildup of tension in my back.
As I practiced the breathing exercises, I was able to calm my nervous system, reduce stress, get through PTSD moments quickly, and greatly minimize the frequency of PTSD. The moment I find myself imagining myself falling or getting hurt, I try to take deep belly breaths until it passes.
I noticed that the more I practiced this, the faster I could reach a state of relaxation while breathing. Every day, I try to start and end at least 5-15 minutes lying in bed breathing. That way, you can start and end your day peacefully.
As always, trust your body. Ultimately you have to find what works for you, because what works for one person may not work for another.
Now that I have overcome my trauma and reconnected with my body, I am ready to find new ways to move that will bring me the joy and self-care that running has given me.