Let's begin by discussing the term "pranayama." This Sanskrit word has various interpretations. "Prana" refers to life force or breath, while "yama" means restraint or control. Thus, in the context of a breathwork practice, pranayama translates to breath control.

But let's delve deeper. We often think of pranayama simply as breath control, but what if it's more than that? What if it means life force restraint? We usually associate restraint with restriction, but what if it means choosing to direct the breath in a way that creates a particular result? What if it means using your life force intentionally to achieve specific outcomes?

Prana is the energy permeating the universe at all levels. It encompasses physical, mental, intellectual, sexual, spiritual, and cosmic energy. All vibrating energies are prana. It is the hidden or potential energy within all beings. We refer to it as life force because, without breath, we do not exist. Breath is the first thing we do when we enter this world and the last thing we do when we leave.

When we consciously control our breath, the meaning of pranayama becomes much deeper. We cultivate awareness for a specific purpose. There is immense potential in the breath, just like there is within our lives and when being focus and control to our breath and ultimately our life force, everything can change.

In “Light on Pranayama” by BKS Iyengar he says “When the breath is irregular, the mind wavers; when the breath is steady, so is the mind. To attain steadiness the Yogi should restrain his breath.”

To me this sums it up quite well, we are participating in yoga and personal development to create more steadiness in the mind and the breath is a beautiful way to do that. I love thinking about the breath as my best mindfulness tool because it's always there for me. I don't have to go get it from somewhere, I don't have to keep it in my purse, I don't have to go buy anything, it's just there and all it needs is my attention to become a very powerful tool for transformation.
Pranayama is considered a gateway to spiritual awakening and self-realization. Conscious Connected Breathwork and Pranayama have been some of my most profound healing tools, I love them because it is everything. It is somatic, it is meditation, it is relaxation, it is so helpful for my nervous system. It is truly a mind, body, soul experience. 

As we deepen our awareness of breath and prana, we cultivate mindfulness and presence in the present moment. This heightened awareness allows us to connect more deeply with our inner selves, facilitating introspection, insight, and spiritual growth. This happens through:

Purification and Balance: Through pranayama, practitioners purify and balance their physical, mental, and energetic bodies. By releasing physical tension and mental clutter, they create space for spiritual insights and deepened awareness.

Energetic Awareness: Pranayama enhances sensitivity to subtle energy flows within the body. This heightened energetic awareness allows practitioners to perceive and work with prana more effectively, facilitating spiritual healing and transformation.

Union of Mind and Body: The practice of pranayama promotes the integration of mind, body, and spirit. By synchronizing breath with movement and awareness, practitioners cultivate unity within themselves and a sense of connection to the universal life force.

But more to this, there is some evidence coming out to back all this up!

Pranayama is known to stimulate the vagus nerve, the longest cranial nerve that extends from the brainstem to the abdomen, influencing the parasympathetic nervous system. By activating the vagus nerve, pranayama promotes relaxation and reduces stress by modulating heart rate, lowering blood pressure, and enhancing digestive functions. This activation also boosts the release of calming neurotransmitters like acetylcholine and gamma-aminobutyric acid (GABA), contributing to overall emotional well-being and mental clarity.
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Heart Rate Variability (HRV), another key aspect influenced by pranayama, measures the variation in time between consecutive heartbeats. High HRV is associated with better stress resilience and cardiovascular health, indicating a balanced autonomic nervous system. Through consistent practice, pranayama enhances HRV by optimizing the body's ability to transition between sympathetic (fight or flight) and parasympathetic (rest and digest) states. This adaptability supports overall heart health and contributes to improved stress management capabilities.

Pranayama also plays a crucial role in regulating the balance of oxygen and carbon dioxide (CO2) in the blood. Techniques such as deep diaphragmatic breathing increase oxygen intake, enhancing blood oxygen levels and tissue oxygenation. Controlled exhalations in practices like Nadi Shodhana help maintain optimal CO2 levels, preventing respiratory imbalances that can lead to stress-induced physiological responses. By improving respiratory efficiency and lung function, pranayama supports overall respiratory health and helps prevent conditions like respiratory alkalosis, where reduced CO2 levels due to rapid breathing lead to increased blood pH.

Pranayama offers a scientifically-backed approach to enhancing both physical and mental well-being. By stimulating the vagus nerve, improving heart rate variability, and optimizing oxygen and CO2 balance, pranayama promotes relaxation, stress reduction, and overall health resilience. Integrating pranayama into daily routines can provide lasting benefits, fostering a balanced and harmonious mind-body connection essential for holistic wellness.

So then what is the difference between pranayama and conscious connected breathwork? Well, its complicated, but here is what I have realized is true for me.

While both pranayama and conscious connected breathwork focus on the power of the breath to improve health and well-being, they differ in their techniques, origins, and specific goals. Pranayama is rooted in ancient yogic traditions with a structured approach to breath control for physical, mental, and spiritual benefits. Conscious connected breathwork, on the other hand, is a modern practice that emphasizes continuous, intuitive breathing to promote emotional healing and personal transformation. Both practices offer valuable tools for enhancing overall wellness and can be integrated into a holistic health routine.

When you engage in conscious connected breathwork, a specific breathing technique where you intentionally connect your inhales and exhales without any pauses, several physiological changes occur in your body. Here's a breakdown of what happens:
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1. Increased Oxygen Levels

• Oxygen Intake: Conscious connected breathwork increases the amount of oxygen you take in. This heightened oxygenation enhances the oxygen levels in your blood and tissues.
• Energy Production: More oxygen means your cells can produce more energy through aerobic respiration, which can make you feel more energized.

2. Autonomic Nervous System Activation

• Parasympathetic Activation: Slow, deep breathing activates the parasympathetic nervous system (PNS), which promotes relaxation and reduces stress.
• Sympathetic Activation: Initially, the faster, deeper breaths can stimulate the sympathetic nervous system (SNS), increasing alertness and arousal. Over time, the balance can shift towards parasympathetic dominance, promoting calmness.

3. Vagus Nerve Stimulation

• Vagus Nerve: Deep and rhythmic breathing stimulates the vagus nerve, which is a key part of the parasympathetic nervous system.
• Relaxation Response: This stimulation can help lower heart rate and blood pressure, promoting a state of relaxation and reducing the stress response.

4. Endorphin Release

• Feel-Good Hormones: Breathwork can lead to the release of endorphins, which are natural painkillers and mood enhancers.
• Emotional Release: The combination of physiological changes and endorphin release can  lead to emotional release, helping to alleviate feelings of stress, anxiety or depression.

6. Improved Heart Rate Variability (HRV)

• HRV Increase: Conscious connected breathwork can improve heart rate variability (HRV), indicating a healthy and responsive autonomic nervous system.
• Stress Resilience: Higher HRV is associated with better stress resilience and overall cardiovascular health.

7. Enhanced Blood Circulation

• Circulation Boost: Increased oxygen intake and deeper breaths enhance blood circulation, ensuring that more oxygen and nutrients reach your cells and tissues.
• Detoxification: Enhanced circulation also aids in the removal of metabolic waste products from your body.

8. Mind-Body Connection

• Awareness: Conscious breathing increases your awareness of your body and mind, promoting a deeper connection between the two.
• Mindfulness: This practice can lead to a state of mindfulness, where you are fully present in the moment, reducing mental distractions and stress.

9. Physiological Relaxation

• Muscle Relaxation: Deep, controlled breathing helps relax the muscles, reducing tension and promoting a state of physical relaxation.
• Reduced Cortisol Levels: By activating the parasympathetic nervous system, breathwork can lower cortisol levels, reducing stress and its negative effects on the body.

Conscious connected breathwork triggers a wide range of physiological responses, from increased oxygenation and improved circulation to enhanced autonomic nervous system function and emotional release. These changes promote relaxation, reduce stress, improve mental clarity, and contribute to overall physical and emotional well-being. By practicing this form of breathwork regularly, you can harness these benefits to enhance your health and quality of life.

Trista leads 1-2 Breathwork sessions per month in person and online for some offerings. We would love to have you join us. Check out all the workshops in the workshops tab.

Compassion and Self Compassion are one of the biggest teachings of your life and it will be a life long journey to truly understand and embody them. 
I do want to take a little bit of a different spin on it today. I was talking with someone this week and she asked me how I began to feel compassion for someone in my life who had really hurt me, and it made me really think… how exactly did that happen?

It was a couple of things,

1. My therapist made me realize that the only reason that I felt let down by her was my expectations about what she could provide for me. 
2. I had an intense breathwork experience that showed me what my this person was just a human, stumbling around the world, struggling, dealing with her own heartbreak, not having the tools to manage any of it. Yes, I had high expectations of her, but she didn’t have the resources to give me what I thought she should be able to give me. When I let my expectations of what she could provide me go, there was so much peace. 
3. Practice, I forgave her over and over again. It literally has taken years, I did Metta Meditation on her over and over again and I practiced self compassion when I was not feeling my best, or when I reacted to how she was behaving/treating me. I did every forgiveness practice in my tool belt and I felt all of my feelings. And there are some days that I still feel anger and I have to forgive and find compassion again.

So let me ask you, are your expectations of other people creating suffering in your life? Are your expectations creating an environment this is non-compassionate? If we had less expectations of ourself would we reduce our suffering? If we had no expectations of others, how could that change the game?

Here is the thing, we have a part we are playing in the story that is creating much of our suffering. And most of it has to do with expectations as well as lack of communication. Have we told people what we need from them? Have we told them directly, passive aggressively? Have we been specific? Or are we just sitting around hoping that they can read are minds and that they will act the way we want them to act in all scenarios?

How does this all play into compassion?

Well, our ability to be compassionate all has to do with our belief systems about it, and this is a part of examining those belief systems.

We also have to recognize that we are the only ones that can change the way that we are responding to people or ultimately living our lives. Can you have compassion for the other person? Is it causing you suffering? Are they causing you suffering, maybe it is time to evaluate that relationship?

I let a relationship go this year and as soon as I did, there was an almost instant relief and an understanding that that person was creating so much stress in my life, but I was also letting them. I was letting them cause stress by not communicating my needs, my expectations, all for fear of losing the relationship, well it deteriorated anyway, and I was left with only suffering. 

Notice where the stress and suffering is and see if it can be remedied by forgiveness, compassion, acceptance or letting go. Life is too short to hold onto anger. Read my blog post about forgiveness for more on this. 

What is self love?

Self love is this statement that is often overused and hardly ever truly understood. But what I want to start off by saying is that if you have taken any actions of self love and self-care in your life you are off to a good start, if you haven't that is also OK too and you are here looking for a starting point.

To get to self love we have to get to self acceptance, to get to self acceptance we must understand self compassion to get to self compassion we must embrace vulnerability. But first you must understand that there is nothing wrong with you and there is nothing that you have to do to be worthy of self love, belonging and self acceptance.

Worth is not something you earn, it is something you have, you are born with all of your worth and you are an incredible human being with so much to offer the world.  We have been told many lies about our worthiness over the course of our life and I invite you to be open to releasing those now in this moment. You are already worthy, as you are in this moment. All those stories from other humans about needing to do something to be worthy are false. All the stories about needing to be different then you are to be successful or important or loved, they are false. We are all individuals with equal worth that shows up differently you are worthy because you are alive. There is nothing that you need to do to be worthy except know that you already are.
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Now this being yourself stuff, this knowing your enough, this being brave to be the most you you can be comes with a ton of vulnerability. Especially if when you were growing up you had people around you that dimmed your light, that told you to tone it down or that it wasn’t proper to act the way that you were acting.  These could be friends, relatives other adults in your life that had also been told you needed to be a certain way to be acceptable or successful.

A lot of my worth was tied up in the size of my body, I was worthy when I was losing weight, unworthy when I wasn’t. I was worthy when I wore spanx and found that perfect outfit that made me feel thinner, I was unworthy when I wore what was comfortable. I was worthy when a man found me attractive, I was unworthy when I didn’t have a partner or someone who wanted to be out on the dancefloor with me.

Then when I cleared that up, it became apparent that I was conditional with my worthiness in other areas. I was worthy when I had 16 people at a workshop, I was unworthy when I had two. I was worthy when my husband and I had a heartfelt conversation, I was unworthy when he didn’t give me the reaction that I wanted. I was worthy when I got invited to the party, I was unworthy when I felt like I was purposefully missed.  I had/have so much of my identity tied up in how I look, who loved me, who cared that I forgot about the inherit worthiness that I was born with.

How this began to change for me, when I decided to take a big step and do something that had never been done before, open a wellness center that was for everyone regardless of body size with me as the spokesperson. This was incredibly difficult for me because of the vulnerability that came with it. I exposed myself to ridicule, to judgment, to the naysayers and the most difficult of all, accepting that I was in fact a woman of size that also stood for wellness and that both those things could be true together. I knew that I wasn’t going to be “for” everyone, but the reasons for putting myself out there outweighed the reasons to not put myself out there. I had to push through those awful, uncomfortable feelings of vulnerability because it was important to me.

So that is the first question that I have for you, when it comes to self acceptance, self love, is: Why is this important to you? You have to ask yourself this question and really know the answer or else it will never be important enough to start working on. The reason why has to be stronger then the fear or else you simply will not do it.

Take some time and contemplate this for yourself and feel free to post in the comments about it.