MFP Education Center

In our world, there is no shortage of information. We have answers to just about everything at our fingertips. Through smart phones, the internet, the rise of artificial intelligence, and plenty of more valuable resources. We are positioned perfectly to continuously learn and grow as humans. There are seemingly an infinite number of resources available that allow us to improve physically, mentally, emotionally, and spiritually. 

Now take a step back and consider your own life. Think about this moment in time – this magnificent moment in human history. Think about your place in the world today and even your place in the context of history. Do you recognize anything that you take for granted? Don’t be ashamed if you do, as we all take something for granted. It’s a part of being imperfectly human. Recognizing this is an important aspect of your own personal growth.

Most people utilize our wonderful resources without expressing gratitude. As we continue to advance as a society, it is important for us to remember that resources and knowledge are not accessible to all. In other words, we lack equity and if you are fortunate enough to be able to access tools and resources, it comes with responsibilities. Use these fortunate gifts to make the world a better, happier, healthier, and more loving place. 

Taking our Breath for Granted

No matter who you are, where you’re from, or what you believe, you will always have one commonality with your fellow neighbor – your breath. I believe that most of us take our breath for granted. Think I’m crazy? Let’s dive into it.

Breathing may seem like a basic, automatic function of human life, but there is tremendous power to breathing that transcends a thoughtless act to keep us alive. Our breath serves as a gateway to unlocking the limitless potential within our physical, mental, emotional, and spiritual realms. When we explore how we breathe, it allows us to tap into our infinite potential as human beings – both individually and collectively! 

Why is this human superpower taken for granted? Well, there is a lack of awareness regarding mindfulness in our society. Specifically, there is the least amount of focus on our breath. Everyone understands that if you stop breathing, you will die. But in the United States and other western cultures, purposeful and intentional breathing is far from mainstream. In fact, if you are seen anywhere in public facilitating breathwork, odds are someone will think you’re a “weirdo.” Casting breathwork as strange or fringe is the result of so many different factors – much of it being our materialistic tendencies. 

As a result, there is a disconnect between our contemporary lives and the traditional wisdom that comes from our ancient genes. If you seek to truly enhance your life, I encourage you to challenge the stigma and ignorance towards Holistic practices. I’m here to provide the proper education and resources that can help you change how you approach your breath. Before we explore breath in its entirety, let’s address how your breath can help you create the best version of yourself. 

Let’s start with some, what ifs? Reflect on these scenarios:

What if…Breathwork Enhanced Physical Performance:

Training and optimizing breathing results in significant physical/performance improvements – much more than you can ever imagine.

What if…Breathwork was a Prescription for Health:

Conscious breathing can be a valuable therapeutic tool to address specific ailments, disorders, or illness. 

What if…Breathwork can build Resilience within Extreme Physical Demands and Stressors:

Breathwork can help you cultivate resilience and enhance your ability to handle physical challenges and emotional/mental stressors. 

What if…Breathwork created a Gateway to Collective Consciousness:

You can utilize breath to access deep powers within your consciousness! Breathwork is a vital tool to grow spiritually, explore life’s meaning, and find inner wisdom and healing. 

What if…Breathwork allowed Access and  Control of Biological and Physiological Functions:

Breathwork allows you to tap into your autonomic nervous system – providing a level of control over involuntary biological processes. 

What if…Breathwork to Extended your Longevity:

Breathwork practices help us live longer, healthier, and more meaningful lives.

This is just the beginning of a seemingly never-ending list. It’s an encouraging reminder for us to reconsider the significance of breath and its potential as a gateway to unlocking our own hidden powers.

A Brief Lesson in Physiology

1. Your nose really does know best! Your nose serves one fundamental purpose: to allow air in and out of your body. For all the mouth breathers… yes, you could breathe only through your mouth, but your mouth fundamentally exists to chew, digest nutrients, and make noise (voice). Now, that certainly does not mean that we should never open our mouths to breathe. In fact, there are mystical powers to projecting sounds and vibrations. Beyond that, it is essential to use your jaw as much as possible when we eat. When you are training, it’s impossible to breathe only out of your nose when your heart rate is high, and you are approaching maximal intensity. However, if you do not trust your nose, you risk closing the portal to an entirely new world – a portal to infinite possibilities.

2. The Diaphragm drives the process. The diaphragm is a dome-shaped, thin muscle that separates the chest cavity (thoracic cavity) from the abdominal cavity. It plays a crucial role in the breathing process. The diaphragm must function properly and is essential for efficient and effective respiration. 

3. Chemicals create Cohesion. Every breath you take is triggered by a magnificent relationship between oxygen and carbon dioxide. When you inhale (from your nose or mouth), oxygen enters the lungs and is transferred into the bloodstream – eventually dispersed throughout the entire body. As our body utilizes oxygen for various metabolic processes, carbon dioxide is produced as a waste product and must be removed from the body. As you exhale, this CO2 is diffused from the bloodstream and lungs. Meaning, if you don’t exhale, your blood becomes acidic with CO2. There is another chemical called nitric oxide – a gas that acts as a vasodilator (it relaxes and widens the blood vessels). Nitric oxide can be produced by blood vessel tissues and can significantly impact the delivery of oxygen to tissues. There are many ways to increase onset nitric oxide, and breathing through your nose is extremely effective for this reaction. This is all to say that the most efficient exchange of all these gasses occurs when we nasal breathe rather than mouth breathe.

4. Nervous system impact. The autonomic nervous system (ANS) plays an important role in regulating our breathing and overall physiological responses. The ANS consists of two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The SNS is often referred to as the “fight or flight” system. It is responsible for preparing the body to respond to stress or threats by increasing alertness, heart rate, and breathing rate. During inhalation, the SNS is more dominant, leading to an increase in sympathetic activity. In situations of stress or during intense physical exercise, the body requires more oxygen and energy. The SNS triggers faster and deeper inhalations, allowing for greater oxygen intake to meet the increased demands of the body. 

The PNS is often called the “rest and digest” system. It is responsible for promoting relaxation, reducing heart rate, and conserving energy. During exhalation, the PNS is more dominant, leading to an increase in parasympathetic activity. When you exhale, or hold your breath, the body activates the PNS, promoting a relaxation response and stress reduction. Specifically, long holds and slow and controlled exhalations stimulate the vagus nerve, a key component of the PNS, which helps calm the body and mind. Basically, the relationship between these nervous system components is what controls all physiological processes. The important thing we need to digest is that if we access the power of our breath, we potentially adapt the ability to control these physiological systems.

Putting the Science and Art of Breath into Practice

Now that we have done our science lesson, let’s explore practical ways to use breath for intentional outcomes and as a tool to improve your holistic quality of life. 

Breathwork to Enhance the Physical Realm

Endurance: Instead of using heart rate monitors and technology, you can use your breathing flow and cadence to understand your pacing zones. For example, go for a run: nasal breath in and out (aerobic, zone 1 and 2). Nasal in, Mouth out (lactic threshold, or your 70-80% effort), Mouth in and Mouth out (anaerobic, maximal intensity, not sustainable for long period of time)

Stamina: Intentional Breath Holding will create an acidic environment within the infrastructure or your muscle fibers. For example: Take a long inhale through the nose with a goal to hold for as long as possible. As you hold, complete a max effort set of a bodyweight exercise. Continue to rinse and repeat. This can also be done with monostructural movements (running/rowing/biking/etc). For another reference, the training concept of BFR (blood flow restriction), creates the same stimulus (within local musculature) without using a breath holding technique.

Strength and Power: Your ability to inhale through your stomach and diaphragm creates a brace of stability for your entire midline. This is particularly effective when paired with a forceful exhale, which allows your muscles to contract at a maximal potential. For example: As you approach a heavy lift, first take a quick forceful inhale, ideally through the nose, and expand the stomach. As you produce the concentric force, exhale through the mouth as forcefully as possible. Some movements may differ, especially a deadlift and squat. When you approach the deadlift, you take a breath and brace, lock in your form, then exhale and stand. For the squat, you breathe and brace under the bar, hold the breath through the eccentric (lowering), then forcefully exhale out of the bottom.

Breathing to Enhance Sympathetic Nervous System Control:

The Sympathetic: Oftentimes the SNS is looked at negatively, but in reality it does wonders for us. Our goal is to “naturally” have control to turn it on for an intentional purpose. In addition, these techniques are enhanced through physical/rhythmic movement (such as dance/intuitive expression). 

Here are a few examples: 

• 10-20 cycles of Forceful 4s Inhale (Nose), Forceful 4s Exhale (Mouth).
• 20-40 cycles of Forceful 1s Inhale (Nose), Forceful 1s Inhale (Nose – again), Forceful 2-3s Exhale (Mouth). 
• 40-60 cycles of Inhale/Exhale (In Nose, Out Mouth). 
• Fast and Powerful 60+ of Kundalini Breaths: Rapid inhale exhales only able to be performed nasally. 

*Coaches Note* Any of these can be done separately to stimulate the SNS. It only takes a few breaths of any of these techniques to onset a sympathetic response. This routine above is simply my own unique way of practicing.

Breathwork for Mental and Emotional Wellbeing

Breathing for thinking and clarity: Begin to slow down the inhale/exhale phases of the breath. Take a long slow inhale (as you feel comfortable), then slowly exhale the same amount of time you inhale.

For example: Take a 5-10 second inhale through the nose, then 5-10 exhale through the mouth or nose. Typically, a sigh out through the mouth on the exhale works well.

Breathing for fear or anxiety: Breath holding techniques have been shown to create resilience to mental emotions. Here is a technique I personally developed. This technique is particularly effective if you are a “mind wanderer” when you try to meditate.

• Slow Inhale (nose) 3-5s
• Hold 5-10s
• Another quick inhale
• Hold 5-10s again
• Slow controlled exhale 5-10s (nose or mouth)
• Replenish your breath
• Repeat for 5-10 Cycles

Breathing for a sense of calm: 

Ujjayi Pranayama: Also known as “Darth Vader” or “Ocean” breath. Explore by making a HAAAAA sound in and out through your mouth. Then, express that HAAAAA sound when breathing in and out ONLY through the nose. Slow and long inhales and exhales with Ujjayi stimulate the vagus nerve and provide a parasympathetic response. You can also express the breath when synchronized with your Yoga practice. 

Box Breathing (5-5-5-5): Inhale for a count of 5, hold for 5, exhale for 5, and then hold the breath out for 5. Repeat this pattern for a few minutes, gradually increasing the duration if comfortable.

Breathing for Spiritual Purposes: Breathwork for spiritual growth and connection has deep ties to ancient civilizations, where breathing was considered a powerful spiritual technology for accessing higher states of consciousness and connecting with the collective consciousness of the universe. Here are some ways breath can be used for spiritual purposes:

• Meditation for Self-Understanding: While meditation is commonly recognized for its benefits in the mental and emotional realms, it also holds a profound purpose in understanding the self at a deeper level. Through meditation, especially when combined with conscious breathwork, individuals can access inner wisdom, insights, and a sense of unity with the universe. Breath can serve as an anchor to the present moment, allowing individuals to explore the depths of their consciousness and connect with their spiritual essence.

• Breath for Contentment and Acceptance: Incorporating intentional breathwork into meditation practices can lead to a state of contentment and acceptance. By observing the breath and allowing it to flow naturally, individuals learn to accept the present moment as it is, embracing it with gratitude and openness. The act of simply being with the breath can cultivate a sense of contentment and an understanding of the impermanence of life.

• Breath for Manifestation: Breathing can be a powerful tool for manifestation, accessing energy, vibrations, and light within the realm of the mind and intuition. By connecting with this energy through breath and visualization, individuals open themselves to receive and connect with what they desire in their lives. Here is an example of a manifestation technique using breath:

• Merkabah Channeling: In Hebrew tradition, you have a very specific energy field that surrounds you. This is in the form of sacred geometry, which are two spiraling tetrahedrons that create this energy field around you. These shapes create a vehicle for receiving and manifesting energy. Tapping into this energy opens a portal to your higher self.

Explore Inner Healing and Consciousness

Our breath is the OG of psychedelic medicine. Although plant medicines are beautiful tools, your breath can chemically access deep layers of human consciousness. One example would be Transpersonal (Holotropic) Breathwork, developed by Stanislav Grof, a renowned psychiatrist and researcher. Transpersonal Breathwork is a breathwork method that utilizes the breath to induce altered states of consciousness, leading to profound healing experiences and insights. Here’s a brief breakdown of how this process works:

• Set and Setting: Transpersonal Breathwork sessions typically take place in a safe and supportive environment, such as a workshop or retreat setting. 
• Preparing for the Breathwork: Before the breathwork session, participants are given an orientation about the process and its potential effects. They are encouraged to set their intentions for the session and to be open to whatever experiences may arise during the breathing journey.
• The Breathwork Session: During a 3-hour breathwork session, participants are paired into two roles: “breathers” and “sitters.” The “breathers” lie down on comfortable mats with eye masks (sensory deprivation), and begin the conscious and connected breathing. The “sitters” hold a safe space, emotional support and assistance as needed throughout the session.
• Conscious, Connected Breathing: The breathers engage in conscious, connected breathing, which involves deep and rhythmic inhalations and exhalations without pauses in between. *Note: No breathing is instructed by Facilitators, the simple cue is “Move a lot of air!”. In my opinion, having any general breathwork practice prior to a Transpersonal breathwork session could enhance the experience.”
• Release of Suppressed Material: As the breathwork progresses, participants may experience a wide range of physical, emotional, and energetic sensations. Suppressed emotions, memories, and unresolved experiences may surface, allowing for cathartic releases and emotional integration.
• Music and Facilitation: Throughout the breathwork session, carefully selected music is played to support the breathers’ journey. The music is an integral part of the process, guiding and enhancing the inner experiences. Trained facilitators are present to provide emotional and energetic support, ensuring the safety and well-being of all participants. In addition, Facilitators are trained in bodywork If requested, bodywork is used as a tool to support the breathers experience (ex: Breather pushes shoulder against the facilitators hand to express stored energy, such as trauma).
• Altered States of Consciousness: The sustained conscious breathing induces altered states of consciousness, like those experienced with psychedelic substances. Participants may enter expanded and non-ordinary states of awareness, opening the doorway to deep inner exploration and insights.
• Conclusion and Integration: At the end of the breathwork session, participants gradually return to normal breathing patterns. They are encouraged to rest and reflect on their experiences. Integration processes, such as art, journaling, or sharing circles, are utilized to help participants process and integrate their insights and healing experiences.
• Follow-Up and Community Support: After the session, participants are encouraged to engage in follow-up practices. Many Transpersonal Breathwork communities offer ongoing support and integration groups to foster a sense of community and continued growth.

*Coaches Note*All of the above examples are my personal favorites that I have experience utilizing. There is still so much more to explore with breathwork, for example the ancient art of Tummo (Wim Hoff) breathwork or understanding the left and right hemispheres of the brain through alternating nostril breathing. I challenge myself and others to continue to develop curiosity towards this subject. 

#GetMadFit Final Tips about Breathing

Express gratitude for your breath. Don’t take this superpower for granted! I encourage you to become more conscious of your breathing and implement this life-changing tool to achieve better health, happiness, and connection with the world around you. Honor your universe. Become more conscious about your breathing. No matter what you want to achieve in life, your breath knows exactly how to get there. Start developing an awareness of your breath before anything else.

Start with your nose, then your diaphragm awareness. Then begin to sprinkle in techniques to maneuver Oxygen, CO2, and Nitric Oxide. Understand the difference between your autonomic CNS and how the breath has control over It.

There is no one specific form of breath to master. Explore them all. Practice training the inhale, the middle, the exhale, the ending. Practice practice practice. It is okay if you feel overwhelmed at first. This takes time.

Seek Professional Guidance: Consider seeking guidance from breathwork practitioners, meditation instructors, or Yoga teachers. They can provide personalized guidance and support on your journey to harness the infinite potential of your breath.

By cultivating a culture of gratitude, mindfulness, application, and sustainability, towards breathing, we can ensure that these resources continue to enrich our lives and those of future generations. 

If you are interested in learning more, try my personal Infinity class, where we explore all realms of breath!