The Breathwork Club

This episode is a rerecording of episode number 47. It recently came to my attention that the audio quality in some of the previous episodes is not great. I record and edit all the episodes of this podcast myself, while trying to juggle a busy professional and family life. I didn't do as good a job of this as I could have at times. The audio quality here should be a bit better, and I do apologize to anyone who has listened to an episode with poor quality in the past. The simple body scan and gentle breathing meditation begins at 2.16 Instagram: @brianbmalone Patreon: thebreathworkclub Music: Gareth Quinn Redmond

This episode looks at the link between chanting and breathwork, specifically the mantra of OM/AUM This episode is sponsored by Moonbird, the worlds first handheld breathing coach. Use the code BRIAN10 for a discount https://www.moonbird.life/ Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/ Some of the studies mentioned - The effects of chanting the Rosary and Yoga mantras on breathing rates https://www.ncbi.nlm.nih.gov/pmc/articles/PMC61046/#:~:text=The%20benefits%20of%20respiratory%20exercises,improve%20concentration%2C%20and%20induce%20calm.&text=Mantras%20are%20normally%20repeated%20in,the%20rosary%20(150%20times). The effects of chanting OM on nervous system activity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9015091/

Bhastrika Pranayama is a technique which focuses on fast breathing, which can give a boost of energy 12 week study on the effects of bhastrika mentioned in episode https://pubmed.ncbi.nlm.nih.gov/25558130/ Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/ On the 24th of February we are hosting an Art and Yoga retreat in Sligo, Ireland. For more information visit charlottekingart.ie/retreats www.thebreathworkclub.ie https://instagram.com/brianbmalone?igshid=ZDdkNTZiNTM=

Breathing practices can be a really useful and effective way to help calm the mind and body for a restful nights sleep. This episode of the podcast is a simple breath focused bed time practice to hopefully help you drift off to a nourishing nights sleep For more information on the benefits of sighing you can listen to episodes 33 and 26 of this podcast Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/ For more information on upcoming classes, trainings and retreats www.thebreathworkclub.ie https://instagram.com/brianbmalone?igshid=ZDdkNTZiNTM=

Snoring is noisy breathing during sleep. Often annoying, but usually harmless, snoring can lead to disrupted sleep and unhappy partners. There are many potential causes of snoring, with some related to breathing habits. This episode looks at some exercises that might be helpful in reducing snoring Nasal dilators can be useful in reducing snoring https://airmaxnasaldilator.com/ Myotape for use at night https://saltfloatandrecovery.com/product/myotape/ Variations of alternate nostril breathing which were covered in episodes 37, 35, and 17 of this podcast may be useful in reducing snoring Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/ www.thebreathworkclub.ie

The 9 Cleansing Breaths is an ancient breathing practice that has it roots in Tibetan Buddhism. The aim is to clear our main energy channels, removing stagnant energy to leave us feeling both calm and alert. This technique shares similarities to Alternate Nostril breathing, which was covered along with some of its variations in episodes 17, 35 and 37 of the podcast If you would like more info on upcoming retreats visit The Flow Tribe https://theflowtribe.com/spring-retreat-2022-mullingar-ireland Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/ If you would like to support the production of this podcast, you can do so by becoming a member on Patreon for a small monthly donation patreon/thebreathworkclub www.thebreathworkclub.ie

In mindfulness, there is a distinction made between two states of mind - the doing mode and the being mode. The doing mode is characterised by problem solving and activity. The being mode is a state of mind where we allow things to be as they are. Both are important, but if we spent too much time in the doing mode it can be draining, and it is often not the best way to support our inner well being. Our breathing can be a lovely way to access the being mode, and this practice is based on this Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/ If you like to support the production of this podcast you can do so by becoming a member on patreon for a small monthly donation www.patreon/thebreathworkclub www.thebreathworkclub.ie

In this episode I had the pleasure of chatting with Nick Heath. Nick is a scientist and breathwork practitioner also known as The Breathing Diabetic. He promotes the benefits of breathwork for diabetics, while also blogging about his own experiences practice breathwork. He is a passionate researcher, and he shares his finds through his amazing weekly newsletter and instagram page. In this chat, we talked about how Nick found breathwork, his experiences with the Wim Hof method and the Oxygen Advantage, the benefits of taking a flexible approach to breathwork, and breathing as the compound interest of health and wellness. Nick also mentions some resources he has found useful, which are linked to below https://www.thebreathingdiabetic.com/ https://apps.apple.com/us/app/the-breathing-app/id1285982210 https://www.breathwrk.com/ https://www.hhp-foundation.org/ www.thebreathworkclub.ie https://www.patreon.com/thebreathworkclub Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/

Surya Bhedana Pranayama is one of the classical breathing techniques of Hatha Yoga. It involves breathing in through the right nostril, and out through the left. It is a variation on Alternate Nostril Breathing which aims to stimulate the Pingala nadi, an energy channel that in hatha yoga is linked to the sun, heat and activity. Modern studies have shown that the right nostril is linked with the left side of the brain, which is sometimes associated with linear, rational thinking, and the sympathetic nervous system, the part of our nervous system that mobilizes us for action https://garethquinnredmond.bandcamp.com/ www.thebreathworkclub.ie www.patreon/thebreathworkclub

In this episode we look at Chandra Bhedana, a variation on Alternate Nostril Breathing (which was covered in more detail in episode 17). For Chandra Bhedana we breathe in through the left nostril and out through the right nostril. In Yoga, this is thought to stimulate the Ida nadi, the energy channel that is linked to the moon, the parasympathetic nervous system, introspective behaviour, and the right side of the brain. This technique can help move us into a more calm, receptive state, and can be really nice to practice before bed, before meditation, after a big meal, or anytime to feel a little anxious www.thebreathworkclub.ie

For this episode I had a chat with Dr Matt Dewar, a social emotional learning educator, author and breathwork/mindfulness coach. We discussed Matt's background in Zen Buddhism and living in a monastery in Korea, his approach to breathwork, the psychological factors behind our breathing patterns, why some forms of breathwork don't serve us the way we think they do, and the importance of self-regulation Matt has recently published the book 'The Mindful Breathing Workbook for Teens' on breathing practices to help teens manage stress https://www.mattdewar.com/ www.thebreathworkclub.ie www.patreon/thebreathworkclub

Practicing gratitude means taking the time to consciously appreciate something in your life. As simple as this sounds, it is something which can have a profound impact on our well being. In this episode, we combine the practice of gratitude with conscious breathing to really tap in to that feeling of appreciation Article on the benefits of gratitude on Heart Health https://www.npr.org/sections/health-shots/2015/11/23/456656055/gratitude-is-good-for-the-soul-and-it-helps-the-heart-too?t=1626474637037 Angeles Arrien - Living in Gratitude https://www.goodreads.com/book/show/11793412-living-in-gratitude Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/ If you would like to support the production of this podcast, you can do so by becoming a member on Patreon for a small monthly donation https://www.patreon.com/thebreathworkclub www.thebreathworkclub.ie

Sitali Pranayama is a traditional Yogic breathing technique used to reduce heat, both physically and energetically. For this technique the tongue is curled up so that it works almost like a straw which we use to breath in. This air picks up moisture from the tongue, which gives the breath a cooling effect Image of the position of the tongue https://www.verywellfit.com/thmb/LvEl0JZ9Wz_3n9t6PrRdXMgaDg8=/1454x1500/filters:fill(FFDB5D,1)/tongueroll-56aa41483df78cf772aed5b9.jpg Music by Gareth Quinn Redmond /https://garethquinnredmond.bandcamp.com/ If you would like to support the production of this podcast, you can do so by becoming a member on Patreon for a small monthly donation. As a thank you, Patreon members get access to additional Yoga and Breathwork content, such as video guides on the technique discussed in this episode. A huge thank you to everyone who supports us through the Patreon page, it is hugely appreciated https://www.patreon.com/thebreathworkclub https://www.thebreathworkclub.ie/