I am relishing the last few weeks of spring here in Texas. The weather will soon turn unbearably hot, but until then, I continue to throw open the windows each morning, soaking in the sound of the wind breathing life through the windchimes.
The calm of this morning ritual is in stark contrast to how life feels right now. It is heavy. Genocide continues, the avian flu is crossing over from mammal to human, it’s an election year, and I will be without income by the end of this month. Dealing with the fiery energy of Aries season and an impending eclipse on top of all that is a LOT.
I quite literally find myself sitting with bated breath, tense and anxious, waiting for what feels like the inevitable crumbling of it all. But I remember that this is a cycle I know well. Things crumble but they can be rebuilt.
In the face of so much uncertainty, I turn to breath. Living with a chronic illness that affects my nervous system has taught me the power of breathing. Our breath is closely tied to our nervous systems and impacts so much of our well-being. Last fall I was struggling with GI symptoms and was advised by my doctors to practice deep diaphragmatic breathing for about 5 minutes before eating. I was already doing these breathing exercises with my physical therapist, but I didn’t know the connection to GI. The parasympathetic part of my nervous system, which is known as the rest and digest part, is dysfunctional, so it makes total sense that not having that work properly would cause GI issues.
To my surprise I did see a lot of success with the breathing exercises. I will not get into the science of it all, but if your body is constantly in fight or flight (the sympathetic part of your nervous system) like mine was, it needs to be given tools to help pull it out. One of the first times I had a panic attack, I remember being told to “just breathe.” I was breathing! What do you mean just breathe? I realize now that I didn’t know how to do it in a way that was actually beneficial. Chronic illness has taught me more than I have ever wanted to know about breathing, so I’m going to share some of what I’ve learned.
Whether you deal with chronic illness or not, learning to connect more with your breath can be a wonderful tool. If we think about our breath more intentionally, we can see how often it has helped us during times of distress and even in times of excitement. As women we are often told to breathe through the pain - with everything from childbirth to an unanesthetized IUD removal. Breathwork is used in meditation, yoga, and naturally when we sleep. All of these activate our parasympathetic nervous system and allow our bodies and minds to reset and rest, as well as send endorphins to help with pain. The breathing that typically is being done here is diaphragmatic breathing. We are breathing deep into our stomach so that the stomach rises when inhaling and falls when exhaling. Over the course of a year and with lots of practice, I now breathe like this naturally.
Some of the benefits of diaphragmatic breathing include:
Reduced stress and anxiety
Increased oxygen to your brain
Lowered blood pressure
Improved digestion
Life is heavy for a lot of people right now. It can be difficult to take the time to just be present and give yourself a little grace when everything feels so urgent. Come back to your breath. Even if it’s for just a couple of minutes a day, you will be surprised by the impact it has.
Here are a few ideas to get you started.
Moon Phases and Nervous System Healing:
During the waxing moon phase, when the moon is growing in brightness, focus on activities that activate the sympathetic nervous system, such as energetic rituals or spellwork aimed at empowerment and manifestation. Close your eyes and visualize a bright, fiery light within you growing brighter with each inhale. As you exhale, imagine channeling this energy towards your goals and desires, fueling your manifestation efforts. Use fiery crystals like red jasper or carnelian during the waxing moon to amplify motivation and courage, activating the sympathetic response.
During the waning moon phase, when the moon is decreasing in brightness, prioritize practices that stimulate the parasympathetic nervous system, such as meditation, breathwork, or energy healing sessions aimed at relaxation and release. Visualize the gentle, silvery light of the moon covering your body with each inhale, bringing calm. As you exhale, release any tension or negativity, allowing it to dissolve into the moonlight. Use soothing crystals like amethyst or moonstone during the waning moon to bring in tranquility and emotional balance, activating the parasympathetic response.
New Moon Diaphragmatic Breathing Exercise:
Sit or lie down comfortably, with your spine tall and your shoulders relaxed. Close your eyes and put one hand on your chest and the other on your stomach. Imagine the energy of the new moon casting its light down on you like a cozy blanket. As you inhale deeply through your nose, feel your belly expand and envision drawing in the renewing energy of the new moon, filling your body with bright white light. With each exhale, release any stagnant energy or negativity, letting it dissolve into the sky. Continue this breathing cycle for at least one minute, concentrating on the rise and fall of your belly, while you breathe in the energy of the new moon.
Herbal Breathing Exercise:
This is inspired by one of my favorite restorative yoga classes that gave cooling lavender-infused towels to us after practice.
Before beginning, gather a small bundle of dried herbs or flowers that resonate with you. I like lavender for relaxation and rosemary for clarity. Sit comfortably with your herbs nearby. Take a few moments to inhale the scent of the herbs, allowing their aromas to soothe your senses and bring you to a state of calm. Close your eyes and take a deep breath in through your nose, feeling your stomach rise, imagining that you are drawing in the healing energies of the herbs. As you exhale slowly through your mouth, visualize releasing any tension or negativity, allowing the healing properties of the herbs to cleanse your energy. Repeat for several breaths. On the last two breath cycles, breathe in for four seconds, hold at the top for seven seconds, and exhale for eight seconds. (This is a great one to do before sleep or in the evening to decompress from the day.)
This week’s newsletter is a short and sweet one for me. I have decided to go with the flow of what feels natural and for me, that is moving to bi-weekly newsletters vs. weekly. It may change but I want my writing to be meaningful and authentic so for now, bi-weekly is what works best.
And lastly, I am excited to be joining The Poet Witch at her New Moon Club where I will dive deeper into some breathwork practices. More details can be found HERE. She will be leading Reiki and Writing. Hope to see you there! 🌙🌟✨
Breath is absolutely everything. It's our life force, our spirit, our wellbeing. And how cool to combine breathwork with moon phases.
I practice conscious connected breathwork and I always find that it is most potent under the Dark Moon.
Thanks for sharing this! I never thought about pairing breath exercises with lunar phases before.