Deep breathing can positively improve your physical, mental, and emotional health. I’m joined by Jen Broyles, SOMA Breathwork Instructor, to talk about all the incredible benefits of practicing breathwork regularly, who should practice, and even how long you should breathe deeply each day before guiding us through a ten-minute breathwork session.
Listen to the Episode
The Benefits of SOMA Breathwork
- Reduces stress and anxiety
- Increases your energy
- Improves your sleep quality
- Promotes physical healing
- Allows emotional release
About Jen Broyles
Jen Broyles is a Holistic Health Coach, SOMA Breathwork Instructor, and Essential Oils Specialist who helps individuals restore and optimize their health by calming the nervous system and addressing the root cause of their symptoms.
Jen has a specialty in gut health, chronic stress, and anxiety, recognizing that imbalances in the gut and an over-stimulated nervous system lead to imbalances throughout the mind, body, and spirit. She combines breathwork, essential oils, and other holistic modalities to help clients create a lifestyle of health and vitality.
Her personal story is what inspired her to educate and guide others. She dealt with digestive issues, anxiety, and hormone imbalances for years and was unable to find relief from conventional medicine. She left her career in pharmaceutical sales and returned to school to study integrative nutrition followed by training in essential oils and breathwork.
Jen believes that nourishing the mind, body, and soul with healing food, self-love, and healthy emotional processing leads to a transformative healing experience. You can visit her website for wellness resources, breathing techniques, and essential oil guidance.
Practice SOMA Breathwork Everyday
Jen Broyles brings so much powerful information in this episode about what SOMA breathwork is, why we should practice deep breathing every day, and even how long we should do it for.
The amazing thing about deep breathing exercises is that you can feel the benefits from the very first time you do it. Yes, it’s that immediate. You can also benefit from deep breathing as little as twenty minutes per day.
Jen knows the importance of working breathwork into your daily routine. It doesn’t really matter what time of the day you practice it, though Jen does recommend either first thing in the morning or when you get into bed, as your body is more ready to enter a meditative state.
The Benefits of Breathwork
There are so many benefits to developing a deep breathing practice. From physical benefits, including helping to reduce your IBS symptoms, to reducing your stress and anxiety levels. Jen explains how SOMA breathwork can help in so many areas of your life.
But there are some people who shouldn’t practice breathwork without medical consultation. Jen details why, but pregnant people and those with cancer should not do some of the deeper breathing exercises, especially where you hold your breath for long periods of time.
Finally, Jen takes us through a ten-minute breathing exercise. I’d recommend you go through it with us! I found it very revitalizing and it’s something I’m planning to do more of.
Do you spend any time simply breathing each day? If so, what benefits have you found? Let me know in the comments below!
“You can do so much in twenty minutes of this breathwork. You can go deep, really go in with an intention of what you want to create, what you want to let go of, what you want to bring into your life, and get that in twenty minutes.” [13:59]
“Rhythmic breathing has been linked to healing and improving symptoms of IBS. This is powerful. So for people with gut issues, really tuning in to how you breathe is going to be really important. Because chances are, you’re breathing erratic, so your digestion’s erratic, so if you can just start to focus on deep, rhythmic breathing, you’re going to really calm things down.” [17:23]
“I think when you tune into your beliefs and start to reframe some of those beliefs, that might not be serving you, then that opens the doors to health, wellbeing, longevity, and knowing that you this self-healing capability within you.” [27:39]
In This Episode
- What deep breathing actually is [6:30]
- How long you should practice SOMA breathing for every day [14:00]
- Some of the physical benefits of SOMA breathwork [17:00]
- When the best time of day to practice deep breathing work is [20:00]
- Who would benefit from SOMA breathwork [23:15]
Links & Resources
Jen Broyles 0:03
Anyone everyone can benefit from some of breath work. If you're feeling stressed, you can benefit if you feel like you struggle with meditation you can benefit if you feel like if you're someone that loves to meditate, then you're probably gonna love breath work.
Dr. Stephanie Gray 0:17
Welcome to the longevity blueprint podcast. I'm your host, Dr. Stephanie gray. My number one goal with the show is to help you discover your personalized plan to build your dream health and live a longer, happier, truly healthier life.
Jen Broyles 0:30
You're about to hear from Jen Broyles, she's going to share with us what Soma breathwork is, and you're actually going to get to experience a short session at the end of our interview. Let's get started.
Dr. Stephanie Gray 0:49
Thanks for joining me for another episode of the longevity blueprint podcast today. My guest is Jen Broyles. She's a holistic health coach, someone breathwork instructor and essential oil specialist who helps individuals restore and optimize their health by calming the nervous system and addressing the root cause of their symptoms. Jen has had a specialty in gut health, chronic stress and anxiety and recognizes that imbalances in the gut. And an overstimulated nervous system can lead to imbalances throughout the mind, body and spirit. She combines breathwork essential oils and other holistic modalities to help clients create a lifestyle of health and vitality. Her personal story is what inspired her to educate and guide others. she dealt with digestive issues, anxiety and hormone imbalances for years and was unable to find relief from conventional medicine. She left her career in pharmaceutical sales and returned to school to study integrative nutrition, followed by training in essential oils and breath work. She believes that nourishing the mind body and soul with healing food, self love and healthy emotional processing leads to a transformative healing experience. You can visit her website for wellness resources, breathing techniques and essential oil guidance at WWW dot Jen Broyles. That's br o y le s.com. So welcome to the show, Jen.
Jen Broyles 2:00
Thank you, Dr. Stephanie, I'm super excited to be here. So tell me why you became a holistic health coach, and ultimately how you discovered breathwork. All right, so I will do my best to make a long story short, I found the world of natural health really through trying to solve some health issues I was experiencing at the time. And I think that's true for a lot of us in the natural health world, as practitioners were either working on ourselves, or we're trying to help a loved one, right. And, and oftentimes, we go the conventional route. And for one reason or another, that just isn't sufficient. And so we start to look elsewhere. And that was the case for me. And this was, you know, over, you know, about 10 years ago, I was working in pharmaceutical sales, had a great career really believed in the conventional model of medicine, that's really all I knew, that's what I grew up with. But I at the time was experiencing some chronic digestive issues that just got labeled as IBS. And, you know, I managed it the best I could.
And for a long time, I didn't really even do anything about it or seek help, until it got to the point where I needed help, I was in too much discomfort and, and also over time, it started, you know, spiraling into other symptoms as well like hormone imbalances and mood balances, and skin issues, and just a whole host of things. And so I found myself, you know, in my mid 20s, seeing numerous different specialists thinking that all these symptoms were completely separate and not related, and on a bunch of medications, everything from birth control to antidepressants, to get meds and get meds and nothing was really working, I just felt there had to be a better way and a better solution. So that's when I started, you know, diving into books about nutrition, and really learning there because I didn't know a whole lot about nutrition. And what I thought I knew I learned was mostly false. The more I read, the more I discovered the world of integrative medicine and functional medicine and alternative healthcare and all these things. And it just kind of sparked this passion within me that I was meant to go down this path and share this knowledge with others because I felt I felt it wasn't readily available. I had to search for it.
And so I went back to school, I left my career in pharmaceutical sales, I went back to school, I studied integrative nutrition, and from there, it has really been a journey of expanding in that realm as well and bringing in other tools and modalities for healing that are natural and safe. So like essential oils, and then also breath work. Breath work is a practice that's been incredibly transformative for me and I had no idea that you know, the way you breathe can make such an impact. So that's a little bit about how I got to where I am now. It's it's been a journey, but it's been a fun process at the same time. So we're gonna talk more about breath work today, I'll tell you my, before we started recording today, we were talking and I had told Jim that my all I know about breath work is deep breathing. And it's really important, but it's calming to the nervous system. My experience with that had been that I do some public speaking, and I was at a conference speaking, and I usually get a little nervous before I step up on stage, which is normal. But at this particular conference, I was also pregnant early on in my pregnancy. So I thought I was going to be even more nervous to like get up there and being pregnant, whatnot, and how to speak I'm tired. But we had done deep breathing multiple times at that conference that day, and I just found myself kind of walking up on stage, like, I'm not even nervous, what's going on.
And I reflected back later thinking, the only other thing I did different other than the fact that I was pregnant, was that we had incorporated deep breathing all throughout that day. And I'm convinced and I have been convinced since and now every time before I public speaking, I practice some deep breathing, that that was the most helpful intervention that I could have unintentionally experimented with that day, because it taught me how calming it was for me. And so that was one, you know, personal testimony that I have to the practice of breath, work and deep breathing. But I know there are different ways to practice breath work. So what is breath work? And why is it so important to incorporate daily for us? Wow, absolutely. So breath work really is breathing and breathing intentionally, right? You know, breathing is one of those functions, I find it fascinating because it is a function that is controlled by our autonomic nervous system, it happens in the background, we don't have to think about it, we read when we sleep we breathe when we're working with breathing all the time, whether we're consciously thinking about it or not, but it is one function at the same time that we can control and we can manipulate and we can change, right.
And we were never given a manual on how to properly breathe, you just kind of do it naturally. But the problem is that as we grow up, and we're bombarded by stress in our daily life, our breathing patterns start to change. And so if you really tune into your breath, especially maybe if you're working on a project, or you're watching the news, or whatever it may be, really check in with your breath and see how you're breathing. And most often, you're gonna find that you're breathing very shallow breaths, really through the chest, or you're holding your breath, a lot of people say, Oh, my God, I didn't even realize I was holding my breath, I'm not even breathing, or you're breathing in and out through your mouth. And oftentimes, if you evaluate it over a period of time, you'll find that your breathing pretty erratic. So it's not a consistent pace, it's like really fast, and then maybe really slow. And then you take a deep breath in, and then you say it out, and then find that you're holding your breath, and it's just all over the place.
And that completely disturbs all of the functions in your body. You know, there's so many functions in our body that work in a rhythm, our breath is one of them, or at least it needs to be and, and when it's not in a proper rhythm, then it throws up all the other rhythms and our body, our heart rate, or blood pressure digestion, among others. And it can lead to other you know, chronic imbalances, hormones, weakened immune system, you name it. And so with breath work, we're tuning in to our breath, and we're consciously influencing how we're breathing, to begin to influence our autonomic nervous system and improve digestion and heart health and blood pressure and immune function and all these other things. And there's a lot of different forms of breath work out there. But the type of breath work I teach is called Soma breath. And it's taking these fundamental pranayama techniques from, you know, ancient civilizations and combining it with beat driven music.
And so we're breathing in a rhythm to some fantastic music. And this rhythmic breathing starts to create coherence in the body. And we breathe in through the nose and out through the mouth. Like you mentioned, in your experience, it's incredibly calming to the nervous system. It helps bring harmony to all the systems in the body. It allows us to go into a deeper meditative state. So I call breathwork. I call it my meditation on steroids. Because, you know, if you're someone like me, who sometimes had trouble meditating, because your mind is racing, and you've got so many thoughts, and you just can't seem to focus and get grounded. breathwork is an incredible tool because it gets you into a deep meditative state really quickly. It's It's really amazing. So, so that's a little bit about what it is, and we can go into the deeper specifics if you want to.
Dr. Stephanie Gray 9:55
So yeah, I guess my question is what makes so much rhetoric different from other breathwork but it's
Jen Broyles 10:00
Like the music, the rhythm.
Dr. Stephanie Gray 10:03
So what differentiates it?
Jen Broyles 10:04
Yeah, I mean, you hear about box breathing, right? So you were you would breathe in for for maybe hold for four out for about different styles of breathing. I think just slowing down the breath is period beneficial. But what makes so my breathing different? Is it the music? Or is there more than? So it's more than that too. So yes, you box breathing are 478 breathing, all of these are great. And I knew about these before I discovered breath work. I know for me, and I think for a lot of us, when we think of those types of breathing, we may do it for like a minute or two. And we're like, Okay, I'm done. I'm good, you know, with an actual breathwork practice, like, if you were to come to a breathwork session, it's gonna be an hour long session.
Okay, so we're breathing for a long period of time, now you can get the benefits and 15 to 20 minutes a day, which is beautiful. But if you can't go to a full session and really want to dive deep, we're breathing for about 45 minutes or so. And with Soma, yes, we're breathing in a rhythm for most of the time. So it might be in for four and out for four, or in for two and out for two, we change out the rhythms throughout and, and in more advanced sessions, we may bring in some faster rhythms as well. And then at the end of each round of rhythmic breathing, we're incorporating some other things we are doing breath retention, so we're holding our breath. And this is also called intermittent hypoxia. And what this is doing, there's a lot of benefits with intermittent hypoxia. That, again, we've known this for, for a long time, you know, ancient civilizations used to use this. And now the science is starting to back up the benefits of rhythmic breathing, but also intermittent hypoxia. And so what we're doing with that, in terms of holding the breath is we're lowering the oxygen levels in the body for a period of time. And we're doing this intentionally and only for a brief period of time.
And so your body starts to adapt to having less oxygen and become more efficient and producing energy. And we're also putting a positive stress response on the body. So you over time can become more resilient for situations, which is really, really helpful. And this is also a time where you can tap into your subconscious mind and go into a deep meditative state and really begin to reprogramming imprints that may have been formed in early childhood, that might not be serving you, and start to reprogram those and form new beliefs. And we do that through the guide. So through the breathwork. instructor, we're saying affirmations during the breath work.
And so you can start to say those to yourself and let them really sink in. And you're more, you're more programmable in this state. So you can start to fill your mind with more positive affirmations and more empowering beliefs. So we use affirmations, we use visualization and the breath work. So we combine a lot of different things into the breath work. So it's more than just breathing a certain way. We're doing it for longer periods of time, and we're doing other activities with it. So it's a really powerful, meditative experience.
Dr. Stephanie Gray 13:12
So what do you recommend for your clients? Is this something that they should be practicing daily, like you're doing a 45 minute session every day or more like a 20 minute session? What do you do personally?
Jen Broyles 13:22
Yeah, that's a great question. So I personally feel like you know, 15 to 20 minutes a day is a beautiful daily practice. And then when you want to go deeper, whether it's once a week, or once every couple weeks, or maybe a couple times a week, doing a 30 to 45 minute session is really, really powerful. And then sometimes even I'll sometimes even do an hour long session, like a full on hour of this. So my breath and so. So you really have to find that combination that works for you. But I know a lot of people seem to be more strapped for time, they want to do something that doesn't take a lot of time. And I would say you can, you can do so much in 20 minutes of this breath work. So you can go deep, you can really go in with an intention of what you want to create what you want to perhaps let go of what you want to bring into your life and get that in 20 minutes.
And so and of course, just like with anything, it's a practice. You know, one thing I will say about breathwork, at least for me, when I attended a Soma breathwork class, I felt incredible after the first session, like so much. So I was like, I want to do more of this. Like, you know, it wasn't like this buildup, it was like one session, I was like, Oh my god, that was the most incredible experience ever. How do I do more, you know, and so people feel it after one session to the point that they want more of it. But it's just like meditation or anything else where it is a daily practice and the more you do it, the deeper you can go and the less amount of time as well.
Dr. Stephanie Gray 14:57
Sure that makes sense. Kind of like meditation. It takes you a while to kind of figure it out. had admitted to you, but the more you do it, the better you get at it.
Jen Broyles 15:02
Dr. Stephanie Gray 15:02
So I'm taking from this that breathwork was very helpful for you for many of your symptoms that that you've had. So let's get into that a little bit. So how can incorporating breath work really help with hormone regulation and gut health? And how did that translate into helping you personally?
Jen Broyles 15:24
Yeah, absolutely. Well, again, I bring it back to just balancing the entire body. So, so much of a healing from something chronic, that one of the one of the things that you have to do is calm the nervous system and calm that stress response, right, because if you're constantly in that fight or flight, sympathetic driven nervous system response, then your body is not in a state where it can actually heal, because it thinks it needs to, you know, fight flight or freeze or you know, feels like it needs to survive, you know, like there's a threat present. So until we can really start to calm that down, is difficult to experience full and complete healing, you may get some benefit from cleaning up your diet, which I always recommend to do.
And perhaps getting some exercise, and all of these things, but really addressing the nervous system is really, really important. And so with breath work, you can do that you can influence that nervous system really quickly. And what I love about the rhythmic breathing piece is that slow diaphragmatic rhythmic breathing has been shown to reduce stress not only over the short term, or even the long term, but like instantly, so like you feel it instantly. And and that's powerful, because many of us go to other alternatives, stress relief, that may not be as healthy. So just doing some, some deep breathing can provide some instant stress relief, and then it carries into the long term. It reduces oxidative stress in the body. So again, like call me calming the stress in the body, allowing the body to be in a place for healing, calming inflammation as well. It increases heart rate variability, it facilitates lymphatic drainage, and the body and rhythmic breathing has been linked to healing and improving symptoms of IBS. So this is powerful. So for people with gut issues, really tuning in to how you breathe is going to be really important because chances are, you're breathing erratic, so your digestion so erratic, but if you can really start to focus on deep rhythmic breathing, you're going to really start to calm things down. And again, it's the consistent practice of it.
This breathing pattern also really helps to kind of stimulate self healing throughout the body, you know, we're, we're supporting the immune system, we are, again, we're calming that inflammation in the body, we're calming the nervous system, it allows our bodies to heal, I had one breathwork client say that, you know, in one of her sessions, you know, the chronic pain that she had been experiencing on a daily basis, like went away during the breathwork session, that's powerful. So people feel it sometimes, immediately, it reduces depression and anxiety, a lot of people with issues are also experiencing the mood imbalances as well. So it really is a whole body approach, you know, mind body and spirit and really addressing all of these different components. That was very thorough answer.
Dr. Stephanie Gray 18:43
Yeah. So it sounds like breath work, obviously is calming the nervous system, which I discussed with my patients also. And that stresses our body's biggest hormone hijacker. So if we have our sympathetic our fight or flight, you know, gas pedal on full speed, that can rob us of our immune system, to pay cable to fight the fight. It can cause actually, blood sugar dysregulation, right, leading to diabetes, diabetes, cardiovascular disease, it can rob us on hormones. So that is parallel to mood challenges or mood disturbances. When we're not hormonal II sound we can have very poor moods, very poor sleep that can also then lead to cardiovascular risk, whatnot. But it sounds like what you were listing off also, I was trying to take notes here that this can even induce better lymphatic drainage, which translates to detox so can even help us detox. And if it's helping us detox, that's also going to reduce risk of chronic disease.
Jen Broyles 19:37
Yeah, help reduce inflammation helps with blood flow throughout the body. So who shouldn't be doing this? No one we all should be doing this.
Dr. Stephanie Gray 19:45
Yes. Is there a time of the day that you recommend as best patients have asked me this before? And I don't know if the answer. I'll tell you how I answer them. Sometimes I say well, we should start our day off with this practice because I'd rather have them get it in and not get it in. Right just like starting today.
Jen Broyles 20:07
Meditation. But then I also think, Well, sometimes when I'm really stressed later on in the day, that's the time that I need it the most. So sometimes my answer to patients is do it when you need it. So how do we answer that? would you answer that question? What's the best time of day to incorporate this? And I think your answer is beautiful. I mean, we just want people to get it in. And so whatever time works for you, but there are better times. So the best times are first thing in the morning or at night before bed.
Because that's when your brain is more in a space for going into a deep meditative state anyways, because you're either coming out asleep or your body is preparing to go into sleep. So those brainwaves are changing into more alpha state instead of the high stress beta. And, and so you're more likely to be able to go deeper into the breath work in those times. Like you said, it's a great way to start your day, first thing in the morning, but also breath work is an amazing wine down tool at night before bed to help you sleep better. But if your time like if you have a super busy day, and the only time you can fit it in is during lunch, then do it, you know, do it in a time that works for you. And even if it's 10 minutes, you can get the benefit. So I would say do what works for you, but morning and evening are the best.
Dr. Stephanie Gray 21:18
So what are the tools do you use with breathwork in your practice?
Jen Broyles 21:22
Yeah, yeah, so so breath work is key but also just like we talked about, you know, nutrition, you know, cleaning up the diet fueling your body with with healing foods and nutrient dense foods. I use essential oils a ton and I use them in my breath work. So I find that the blend of essential oils plus a breath work enhances the experience because we know the emotional benefit of using essential oils, you know, certain oils like soils are very calming, so they're great at reducing stress and anxious feelings. And other oils like citrus oils are very energizing and uplifting. So they help boost positivity, improve the mood, energize, energize the body and the mind. And so incorporating specific essential oils into the breath work either using them topically or in a diffuser is a really powerful experience. Go back to the floral oil. So what are your top favorite floral oils that are calming? Oh my goodness, this is a tough question. No, I love I love lavender. That's one that everyone's familiar with. Yelling yelling is one of my favorites. I just love the way it smells. It's super happy. Roman kameel is another one. Rose, Jasmine, I could go on but those are a few. I've heard cedarwood is calming, is that correct? theater what is calming? So tree oils are very grounding.
And yes, so they have that that super calming ability as well. cedar wood is great to use for sleep or just for calming during the day. Frankincense is probably my number one most favorite oil. It has those great grounding abilities. And it's great to use and breath work because it really has been shown to help you tap into your spirituality and in your meditation practice. So that's a nice one too.
Dr. Stephanie Gray 23:10
Cool. Wonderful. So we kind of already went over this when I was elaborating all the benefits that you had mentioned. But who who should practice some breath work?
Jen Broyles 23:21
Yes, so anyone and everyone can benefit from some of breath work. If you're feeling stressed, you can benefit if you feel like you struggle with meditation, you can benefit if you feel like if you're someone that loves to meditate, then you're probably going to love breath work. If you are working on physical healing, then this may be beneficial to you as well. Or if you're wanting to optimize performance in your career, then this is a great way to improve cognitive function and maintain focus and clarity and concentration. So all of those are beneficial. But when it comes to the intermittent hypoxia piece, the breath retention, there are some contra indications there in terms of certain health conditions. I'm happy to list out
Dr. Stephanie Gray 24:06
Jen Broyles 24:07
Okay, great. So with with intermittent hypoxia, so again, like I said, with Soma, we do rhythmic breathing and then we go into a period of breath retention. And the breath retention is contra indicated in cases of COPD, specifically COPD, one and I believe two and three, and those with cancer and less it's been prescribed by a doctor because every person is different and sometimes it can be beneficial. Other times we want to be we want to be careful. And so that would that would need to be prescribed by a doctor. people with epilepsy, pacemakers, heart arrhythmia, and less unless they're under medical supervision. And then pregnancy we want to leave out those breath holds as well. So but the rhythmic breathing piece is super safe.
Dr. Stephanie Gray 25:00
Is there anything else you'd like to share about breathwork and how it's transformed your life?
Jen Broyles 25:05
I would just encourage everyone to try it. Because for me, I was skeptical. It took me hearing about it, I had, it takes several people recommending breathwork, before I actually like, gave it some attention and said, Okay, you know what, this has come up multiple times. And so maybe I need to pay attention to it, at least look into it. And I'm so glad I did, I was able to experience a variety of modalities of breath work and find the one that I really liked, that I wanted to use in my daily practice. And I just had no idea that, you know, breathing in a certain way could transform how I feel how I, you know, view the world and the, you know, viewed possibilities and, and also just relieving, relieving anxiety and stress and just feeling more calm. Again, you can experience the benefits after one session.
So it's a give it a try and see what you think. So how does someone give it a try? We're actually going to give it a try. Here, we are there in just a minute. But how else would someone give this a try? Do they need to find a Soma practitioner to guide them through this? Or how would one given give this a try? Yeah, I mean, it's best to find a practice. Sure. And a lot of us do online sessions. So especially right now, at the time of this recording, I'm doing pretty much everything online. And so you know, I do private sessions. But I also do group classes as well. I have a free downloadable breathwork meditation that you can grab, if you go to Jim broyles.com, forward slash breathwork. It's a 20 minute guided breathwork meditation. And so that's a great way to see if you like it for free. And then they could essentially sign up to work with you online if they wanted to continue, of course. And then I think you also have a group online program, or I do have a community called the sacred breath community.
And when you're part of this community, you get access to free live, online group classes, as well as additional audio breathwork meditations, I add new ones each month and so. So it's a great database of breathwork meditations that you can use. And right now I am offering a two week free trial. So you can sign up and give it a try for two weeks. Wonderful. Before we get into practicing this, what would your top longevity tip be? So my top longevity tip. I mean, there's so many but I would say tuning into your beliefs, beliefs about what is possible, what is possible in your body, what's possible for you what's possible and healing. And I think when you really tune in to your beliefs and start to reframe some of those beliefs that might not be serving you, then that just opens the doors to health well being and and longevity and knowing that you have this, this, this self healing capability within you.
Dr. Stephanie Gray 28:00
Beautiful, well, I'm excited, we're gonna get to try some of this some of breath work. So we have to, from a logistics standpoint, make Jen host here, zoom. So I'm going to make her host. And then we will let her guide us all my session here. So I would say go ahead. somewhere between five and 10 minutes we have, we have time.
Jen Broyles 28:24
So great, great. So So let me just explain it again really quickly. So I'm going to play some music, you're going to hear breathing sounds and the music. And then I'll count you off as well. I know resume sometimes there is a slight delay. So tune in to the music and hear the breathing sounds, we're going to be breathing in through the nose for four and out through the mouth for four in for four out for four. And then at the end of the rhythmic breathing round, I'm going to invite you to take a big breath fully in
and fully out.
You're going to hold your breath. And this is the breath retention. And so you'll hold your breath for as long as you can and allow yourself to go into deep meditative space. And then after a little after a little while, I'll invite you to take a big breath fully in
and hold your breath on the inhale and at the same time you're going to tighten those pelvic floor muscles. We call this the Mula Bandha lock. And imagine shooting energy up from your root chakra up through your spine into your midbrain. This creates a nice rush of blood flow and oxygen to the brain. It helps improve cognitive function and creativity. It also helps boost those feel good neurotransmitters like serotonin and dopamine. You're going to hold that inhale, and then I'll invite you to fully exhale. And so we'll just do one round. At least you'll get a feel for how this works. Now, Yes, right. Let me share my screen and pull up my music All right, and I'm going to
Turn the music on and Stephanie if for some reason you don't hear it, please let me know.
Dr. Stephanie Gray 30:08
I can hear it. Great. Great.
Jen Broyles 30:13
All right, the beginning just
starting to slow your breath.
Close your eyes.
And perhaps bring to mind something you're grateful for.
Something that happened in the past or something that happened today. bringing an experience to your mind.
That creates a feeling of gratitude.
You continue to breathe slowly.
start to feel the feelings of gratitude
to embody them.
As we begin to breathe in a rhythm. I want you to carry this these feelings of gratitude with you.
And allow them to deepen, shrinks and
begin to breathe in beats.
234 out 234234 out 234
through the nose,
out through the mouth.
Building up that energy
lifeforce deep within.
Breathing in gratitude. Breathing out love.
Feeling those feelings of bliss and good feelings building up and
simulating good vibrations.
Every exhale letting go of any remaining tension.
Gratitude when every inhale
going deeper and deeper into a state of bliss.
To get big brass fully in
and fully out
holding your breath.
Enjoy this moment of stillness as you go deep into a meditative state.
If you get an urge to breathe, just take a quick breath in through the nose and out through the mouth.
Continue to hold.
You are a miracle.
You have everything you need to achieve infinite health. abundance. joy, love, peace.
This is your truth.
This is who you truly are.
Your whole perfect, strong, loving, harmonious, healthy, happy
when you get a bigger Sabrina Take a big breath fully and
squeeze those pelvic floor muscles. Imagine that energy shooting up through the spine
up into the membrane.
Imagine a beautiful healing white light
radiating out your third eye.
Watch your breath.
Then exhale with a sigh of good feelings.
How's it great? I don't want to wake up. No.
Dr. Stephanie Gray 40:08
I know, I know. I was envisioning different music that was much more rhythmic. But I, it was easy to breathe that way with. I like that. I added some visual imagery of myself. I felt like I was in the jungle with the music right, you know, saying you're relaxing in a hammock in the jungle.
Jen Broyles 40:30
Yes, bringing in your own visions that is just so beautiful. Yes. Yeah. So that's a small piece. Couple session would be like, I can see how that could get very addicting because
Dr. Stephanie Gray 40:42
despite the music actually being rhythmic and almost more upbeat. I mean, it wasn't just to put you to sleep music. I mean it. It was very welcoming. And I think I could make I could see myself listening to bed every day. I like that. That was great. Oh, great. Great. Well, thank you. Thank you so much for coming on the show today. This has been a great refresher reminder for me how important breathwork is and I hope all my patients who are listening will try to incorporate this into their lives and I want my staff to incorporate this as well we everybody needs this. So we will post all the links for where listeners can connect with you to get more of the benefit of so my breathing So thank you, Jen so much today for coming on the show and helping us relax, calm our nervous systems while so thank you so much for having me.
Jen Broyles 41:28
It was a pleasure. breathwork has countless benefits many of what you heard today. I so enjoyed that session, and I hope you did too. I could literally go take a nap, I could see how this could really help reduce high cortisol at night and promote better sleep. If you want to dive deeper and work with Jen personally, you can connect with her at Jen Broyles calm.
Dr. Stephanie Gray 41:51
Be sure to check out my book your longevity blueprint. And if you aren't much of a reader, you're in luck. You can now take my course online where I walk you through each chapter in the book. Plus for a limited time, not only is the course 50% off, but you also get your first consult with me for free. Check this offer out at your longevity blueprint.com and click the course tab. One of the biggest things you can do to support the show and help us reach more listeners is to subscribe to the show. And leave us a rating and review on Apple podcasts or wherever you listen. I read all the reviews and would truly love to hear your suggestions for show topics, guests for how you're applying what you've learned on the show to create your own longevity blueprint. A podcast is produced by the team at counterweight creative. As always, thanks so much for listening and remember, wellness is waiting.
The information provided in this podcast is educational. No information provided should be considered to be or used as a substitute for medical advice, diagnosis or treatment. Always consult with your personal medical authority.
Transcribed by https://otter.ai
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