SESSION 1

 

Overall observations on session 1:

 

I loved how you stated very clearly the two approaches to breathing which I understood as:

 

1. Learning how to improve your overall well-being by breathing using your nose/diaphragm rather than your mouth/chest. A practice which can be embedded in every moment of every day.

2. Learning how to use breathing as a way to let go of/reset stress or unhelpful ways of thinking by using mouth and deep breathing. An intervention to be applied when needed

 

I loved how you grounded both approaches in science, giving us a real sense of understanding why this works, promoting greater personal agency in our breathing practice.

 

You began the first session by asking us questions about our experience with breathing and our knowledge on breathing. It was very helpful in two ways.

 

First, it made it clear that you were not offering one-size-fits-all solutions, but that your recommendations were based our personal situations.

 

Secondly, it made me aware that (even though I had read a book on breathing) I was not really knowledgeable on the mechanics of breathing – and in particular – breathing with the diaphragm.

 

You had us do a few exercises where we timed out breathing intervals. This was also an eye-opener on how different each person’s experience is, and in surfacing key learnings for each individual, ie regarding over-breathing or chest breathing.

 

Showing us how diaphragm breathing works using the veg steamer was a great way to understand what we might sense or feel, if we are breathing with our diaphragm.  This learning was deepened through the exercises to feel the diaphragm with our finger or against the back of the chair.

 

Note: For me, feeling my way into diaphragm breathing remains a work in progress. I’m still not fully confident my head/or body understand what it means to breath consistently with my diaphragm -but I’m sensing a change/improvement over time.

 

After the session you sent us exercises to try out.

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Result: I was able to intentionally integrate diaphragm breathing + specific exercises into my meditation practice – with the proviso that much more practice is needed to really master this.

 

 

SESSION 2

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In this session  we re-capped the learnings from the previous week and discussed our observations and experience.

 

We began with another simple breathing exercise, which (for me at least) revealed that I was still using my chest to breath. This was useful to get this real-time feedback. You suggested a way for me to feel this more clearly by using a strap around my ribcage. That was hugely helpful – and I continue to work with a strap to strengthen focus on the diaphragm.

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Note: I would recommend adding more exercises like this which embody the diaphragm breathing experience. I tend to think my way into things, but for me embodied learning seems to be the most helpful for this technique.

 

You also shared some notes with us on aspects of breathing relevant to our personal experience. For me that meant information on breathing and menopause. This was really useful for several reasons. First, I recognized my experience very clearly in that info sheet. I felt again, that the session  was really tailored to my situation. This creates a lots of trust and deepens the learnings.

 

We then moved on to more energetic intervention breathing techniques. It was so helpful that you had already taken us through the science of this technique. Given what a dizzying experience it is, I felt well prepared for the exercise and subsequent sensations.

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After the class you shared additional guidance. Your advice to contract my diaphragm to breath in (=effort), but exhale without effort or feel the complete relaxation on the exhale made a big difference to my practice. Again, it’s a great way to get a feel for the practice.

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Overall

Your breathing coach manner is very calm and soothing. You came across as a great listener and this was reflected in the follow-up info or guidance which was always relevant and tailored.

 

The way you take notes and consider what you are hearing and seeing is extremely calming.

 

You have a natural curiosity which is very engaging. I had the sense that you were truly and fully present over the entire 2 hours. This really fosters sharing by participants and accelerates and deepens the learning.

 

You incorporate your own experiences (with stress and well-being) in a way which is helpful and invites others to do the same.  At the same time, you maintain a professional approach which inspired trust and confidence.