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Can we talk about how Breathwork has helped me overcome a few challenges? After recovering from a knee injury that kept me on bed rest for months and then getting better for months, I seriously struggled with the fear of getting hurt again.
It actually started before I could fully walk again. Mine PTSD, post-traumatic stress disorder would wake me up in the middle of the night when I dreamed I was falling and getting hurt. I’ve always been pretty adept at experiencing fear, but I wasn’t letting it go. fear hold me back… but this fear was different. It was so deeply rooted that it was debilitating in some ways.
I’ve been a runner my whole life. I used to go for a ride in the park for fun, and when I came of age, I joined Cross Country. I wasn’t the fastest or set any records, but it was something that always brought me a lot of joy. You can wear headphones, smell the fresh air, feel the wind blowing on me and TO RUN.
There are no rules to follow, I just let my body guide me. Sometimes I would stop and lie down and look at the clouds, and sometimes I would take a break and swing on the playground and continue my run. It was my stress reliever and I took time to myself without distractions.
That’s why it was so devastating when my doctor told me I shouldn’t run anymore. This is what worked for me, that’s all I know!
Now I’m stuck in fear of getting hurt again and the only way I know how to do it move my body and destruction was taken from me.
In addition to mental therapy, I needed to find a way to get my body moving, a way to bring me joy and de-stress. Still, my anxiety wouldn’t let me try new things, so I had to reconnect with my body before I started moving it.
How Breathwork Helped Me to Re-find and Connect with My Plus Size Body
Breath work. That was the first step. I know we’ve all been breathing since we were born, so I was skeptical that “breathwork” could be that effective, and even more skeptical that it could match the feeling running gives me.
breath work It is a breathing technique where you deliberately change your breathing pattern to breathe very consciously.
When you slow your breathing to take a deep, purposeful breath, it lets your brain relax, letting it know you’re safe, which in turn allows the nervous system to calm down.
Types of Breathwork:
Alternate Nostril Breathing
By alternating between your thumb and forefinger, apply pressure to your right and left nostrils, systematically inhaling from one and exhaling from the other.
4-7-8 Breathing
Count as you inhale… inhale at 4, hold at 7, and exhale at eight. This will allow your lungs to fully empty, but it may take some practice.
Box Breath
Count as you breathe in… inhale 4 times, hold 4 times, exhale 4 times, and then hold 4 times.
Deep Abdominal Breathing
Visualize your breathing, filling your body with a deep, long breath. You should be able to physically see yourself breathing and follow what is comfortable for your body.
There are more breathing techniques if you go to a professional who can help with the process. For all these techniques, try limit the amount of outside noise when applying them, especially at the beginning.
Deep Belly Breathing is my personal favorite because I find it hard to relax when I try to count, and I’d rather be in my body than in my mind. I also sometimes imagine myself “breathing down my back” because I keep most of my tension in my back.
During my breathwork practice, I was able to calm my nervous system, reduce my stress, and allow me to quickly let go of moments of PTSD, greatly reducing their frequency as well. If I find myself dreaming of falling or getting hurt, I try to take deep breaths from the stomach until it passes.
I noticed that the more I practiced this, the faster I came to the point of relaxation while breathing. I try to start and end each day by lying in bed breathing for at least 5-15 minutes, so I can start and end the day with peace of mind.
As always, trust your own body. What works for one person may not work for another, and ultimately you need to discover what’s right for you.
Now that I have control of my trauma and reconnected with my body, I am ready to find new ways to move that brings me the joy and self-care that running used to give me!
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