Written by: Dr. Monica Riley, MD, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Breathwork is an active form of meditation that allows us to disconnect from our mind, reconnect with our body, and soul, and enter a different state of consciousness. This elevated state brings us closer to healing, clarity, peace, wholeness and further from chronic stress and anxiety. When we engage in deep and rhythmic breathing, we activate the vagus nerve, turn on our parasympathetic nervous system, and pump the brakes on anxiety and stress.
When you own your breath, no one can steal your peace. Every breath is a chance to reset
How to practice intentional breathing
Create a safe sanctuary by first clearing whatever space you will use with a sage smudge, your favorite diffusor oil, scented candles, light music, and warm blankets and pillows for your comfort. Shop “scentsual” comforts at Dr. Monica’s Natural Beauty.
Laying comfortably on the ground or in your bed, supported and warm, relax into your body. Keep your body warm with soft blankets.
Begin with natural breath and allow your hands to fall naturally – perhaps next to your body with palms facing up, perhaps one hand on your belly and one on your heart.
Begin by inhaling deeply into your belly and take a secondary deep inhale through your heart. This should feel like you are flooding these areas with oxygen. Bring your awareness to any thoughts or feelings that come up, noting them, and inviting them to flow freely.
Exhale out of your mouth and bring awareness to trusting in love and guidance.
Breathe. Relax. Feel. Watch: 3-Minute Breath For Peace & Calm.
Feel your breath move through your body – belly, heart, mouth – repeat for up to 30 minutes of active breathing; followed by 15 minutes of regular, relaxed breathing.
Be mindful to stop if you truly feel uncomfortable, slow down when necessary, and tune into your body. You may experience a welcome emotional release! Cry, scream and vocalize however you need to. If messages – sentences, affirmations, mantras – come up for you, repeat them silently or out loud, as feels appropriate. I like to affirm myself with the “Queen’s Mantra”; I Am Valuable, I Am Worthy, I Deserve to be Cherished Watch: 15-Minute Mindful Meditation Moment.
When you are comfortably exhausted, stay in a resting Savasana position (on your back) and return to natural breath. You may feel a tingling, tightness in your hands, or a sense of mild physical exhaustion. These are all temporary and are signs that you have really moved some things around. The “shift” has happened. Be proud of yourself!
Afterward, you may have heightened sensitivity, so it’s best to avoid substances and loud noise/bright light. Treat yourself with kindness and grace to keep the energy flowing and pay attention to what appears in your dreams after this practice.
Regardless of what works for you, intentional breathing takes practice. The good news is that it can be practiced virtually anywhere. I recommend practicing intentional breathing at least a few times a day, every day, preferably in a quiet space and with all external distractions removed. You are wonderfully awesome!
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Dr. Monica Riley, MD, Executive Contributor Brainz Magazine
Dr. Monica Riley, MD, affectionately known as Dr. Monica, is a Doctor of Integrative Medicine with over 30 years of expertise in the Holistic Health Sciences. Dr. Monica is the Founder of Dr. Monica's Natural Beauty, LLC; the award-winning sustainable body care, skin and haircare collection featuring clean fragrances that inspire women 40+, with careful care to communities of color, to Self-Love through Self-Care. This active Vassar College Alum and 2-time Emmy Award winning documentary producer continues to inspire communities to action through her activism against human trafficking and cyberbullying. A sought-after public speaker and podcast guest, Dr. Monica believes that “Self-Care IS Healthcare"™
