The Diaphragm: Master Key to Breathwork

The neuroscience behind mindfulness

Why is it that simply paying conscious attention to breathing is so powerful?

No matter what culture, religion, or spiritual tradition you examine–this is in most, if not all of them. This 11-minute audio is from last night’s FaceBook Live hangout. Included is an excerpt from Dr. Dan Siegel‘s “Creating Harmony With Breath Awareness.”

Included is an excerpt from “Creating Harmony With Breath Awareness,” by Dr. Dan Siegel, Co-Director of the Mindful Awareness Research Center at UCLA. A leader in the field of contemplative neuroscience, Dr. Siegel explains:

Mindfulness involves attuning to our own intention. Of course, mindfulness itself is an intentional state, so we could say that this creates the following tongue twister: An intention to pay attention to intention to be mindful. This appears to be a reentry loop of mental reinforcement that lies at the heart of the experience. Intention to attend to intention.

An example of this kind of intrapersonal attunement would be the practice of breath awareness. You are aware of your in-breath. The mirror neuron (a neuron that fires both when a person performs an action and when the person observes the same action performed by another) and superior temporal areas (which play a significant role in the executive attention network of the brain) as a part of the resonance circuits, automatically—through SIMA (sensory implications of motor action)—anticipate the out-breath.

With a beat of time, the out-breath indeed comes and there is a match between what was anticipated and what is happening. That matching creates coherence. Naturally the awareness of the out-breath entrains an anticipation of the in-breath, which when it comes, integrates SIMA with here-and-now awareness and reflective coherence is created. This may be why the breath is such a powerful, and common, focus of mindful awareness. It is also interesting to note that each relaxed half breath takes about the interval D. N. Stern (The Present Moment in Psychotherapy and Everyday Life. New York: W. W. Norton, 2003) defines as the present moment.

Try taking a breath break between tasks today!

One of my favorite ways to use breathwork during the day is to take a short “breath break” between tasks. This works especially well when, as is the case right now, I’ve run out of concentration and feel agitated about what I just did–and I’m not feeling ready to take on my next task. I suppose I’m describing anxiety. Anyway, I recommend you try this out. Every so often, like between one task and the next, pause and shift your attention onto breathing for a few rounds.

Feel the breath with every sense. Relish the physical sensations as you breathe in and out. Listen to the inhale–doesn’t it sound a bit like “sssssoooo”? Listen to the exhale–doesn’t it sound like “hhhhhaaaaa”? This sound of breathing is where the So Hum mantra comes from.

Here’s a little detail that really makes a breath break refreshing: when you exhale, do it with your mouth relaxed and open, and allow the “hhhhaaa” sound to express your intention to release all tension. Drop every thought, worry, concern. Drop it!

Although it takes only a minute, I find these breath breaks refresh my energy. Very quickly, I am able to turn my energy to the next thing with renewed enthusiasm. I hope it will for you, too!

 

We are never not broken

Akhilandeshvari by Paola Suarez
Akhilandeshvari by Paola Suarez

Transformation, in my experience, sometimes requires navigating through some nasty territory: “Joe, watch out for the alligators!” my friend Rich counseled me one day during my divorce. I’ve come to realize that the real value of meditation, breathwork, etc., is the way it builds resilience, the way it strengthens the ‘inner gyroscope.’ Resilience is only going to become more important as life speeds up and as we gain more and more power by way of technology. Resilience and transformative learning are what I strive to teach.


She who is never not broken. Akhilandeshvari is a Goddess whose power is in the heartbreak, the soulbreak, and all the breaks life deals us. Now that I know of her, I am grateful to have Akhilandeshvari’s energy to work with when I feel shattered and broken. She reminds me to see these times as opportunities to grow and remake myself. -Paola Suarez

Never Not Broken

Akhilandeshwari reminds us that in transitions, when we are metamorphosing and are no longer the caterpillar and not yet the butterfly, there is a wonderful opportunity to choose how we want to put ourselves back together. How will we recreate ourselves? How will we transform our old hurts, current pains, and future goals? How will we ever grow and change if we already had this all figured out? We are constantly breaking down to build back up an authentic self.

-http://www.geneticsexualattraction.com/forum/showthread.php?t=2605

Hindi goddess Akhilandeshvari
Hindi goddess Akhilandeshvari
"Watch out for the alligators, Joe!" -Joseph Roberson 2012
“Watch out for the alligators, Joe!” -Joseph Roberson 2012
Akhilandeshvari Nataraj -Joseph Roberson 2014
Akhilandeshvari Nataraj -Joseph Roberson 2014
Akhilandeshvari & Wheel of Fortune -Joseph Roberson 2014

New resilience-building class!

Breath-centered Practices for Resilience

WHY: If you want to master stress rather than escape it, this class is for you. From world leaders to homemakers, from cyber-citizens to those living off the grid, resilience training can make the difference between mere survival and thriving, between being stressed out by the daily tempest and surfing the tempest like a master. If you want to create a stronger inner gyroscope–with less wobble, this class is definitely for you.

WHAT: A short yoga practice to prepare the body for breathwork and meditation. Breath and meditation techniques for building mental and emotional resilience. This is not a traditional pranayama class; we will combine ancient techniques with cutting-edge research from the military and law enforcement.

WHERE: Sky House Yoga in Silver Spring, Maryland

WHEN: Mondays 7:40-8:40pm

FIRST CLASS: March 20, 2017

WHO: Joseph R. Roberson (my contact email is: joeATjosephroberson.com)

To Shoot or Not to Shoot? Police Make Better Choices After Resilience Training.

  “We pull people out of wrecked cars, we hold people’s hands when they’re dying, we talk to 5-year-olds when they get raped, and one cop puts a chokehold on somebody and all of a sudden we’re all racist killers.” -James Glennon, retired police lieutenant

IT STARTED AS A ROUTINE TRAFFIC STOP

Officer Jeronimo Yanez pulled Diamond Reynolds over for a broken taillight. Moments later, 32 year old Philandro Castile, nutrition services supervisor at J. J. Hill Montessori Magnet School, was dead. Why? Reynolds says Philandro Castile was just doing what Yanez ordered him to do–reaching for his ID. Yanez, on the other hand, says Castile was reaching for his gun. Yanez pulled the trigger seven times, apparently out of mortal fear.

As her 4-year old daughter watches from the back seat, Ms. Reynolds calmly live-streams the next 10 minutes to Facebook. The video shows Castile’s blood-drenched body, head lolling slightly. We hear him mumble. We see his eyes shift, then close. Through the passenger window, we see the officer’s weapon poised to put another bullet into Philandro Castile’s dead body. We hear the officer’s erratic breathing as he gasps, then screams “Keep your hands where they are! Fuck! Huuawh! I told him not to reach for it! I told him to keep his hands off it!”

The video went viral, sparking weeks of protests. Now in social media’s permanent and public record, it remains a vital piece of evidence in Yanez’s trial and in the nationwide struggle to stop police brutality and racism.

   “The police are not there to protect and serve us, they are there to assassinate us.” -Diamond Reynolds

Ramsey County Attorney John Choi condemned the officer’s performance: “…no reasonable officer knowing, seeing, and hearing what Officer Yanez did at the time would have used deadly force under these circumstances.” Yanez was charged with three felonies: one count of second degree manslaughter and two counts of dangerous discharge of a firearm.

How can we expect an officer to make a clear-headed decision in circumstances where you or I would either faint or act like a wild savage? Racial bias is clearly part of the problem. But I don’t believe for a minute that officers are out to assassinate black men–or anyone. The real problem? Lack of effective training. We fail our police by not providing resilience training so they are prepared to make clear-headed decisions in critical moments like Officer Yanez faced.

Across the country, police departments are looking for ways to answer the public’s demands to end racism and brutality. What was an already challenging profession has become a pressure cooker. Demoralized, officers are afraid to do their jobs. They know they have become targets. On January 20, 2017, Officer Michael Louviere responded to a crash scene in Jefferson Parish, Louisiana. As he kneeled over Simone Veal, who had multiple gunshot wounds, Officer Louviere was shot in the back of the head. Both died.

Stress is an unavoidable, essential, factor of living. Only when it increases enough to become noticeable do we say we feel stressed. Fact is, at moderate levels–when heart rate is between 115 and 145 beats per minute (BPM)–stress enhances performance. But when heart rate exceeds 150 BPM performance starts to fall apart: motor skills–the dexterity to aim and shoot a weapon or dial a phone number–disintegrate. And at a heart rate faster than 170 BPM, you become, effectively, blind, deaf, and dumb. As Dave Glennon puts it, “You’re going to lose your peripheral vision. You won’t hear your partner yelling things. The higher your heart rate, the more you get cognitive deterioration.”

I experienced this myself when I was robbed by a gang of black teenagers. Two handguns, one by either cheek, put the fear of God in me. Fortunately, I have resilience from practicing yoga, breathwork, and meditation. I’m convinced my ability to remain relatively calm saved my life that day.
In critical moments, such as the one faced by Officer Yanez, an officer must be able to think straight. They need resilience. Luckily, resilience is not fixed at birth, like a personality trait. It can be developed and strengthened. Resilience training prepares first responders for the internal ‘fog and friction’ acute stress causes.

Resilience training builds the capacity to perform–to make rational decisions and do your job as trained–in critical moments of acute stress. What is resilience? In the context of police, military, fire, and other first responders, resilience is one’s capacity to “face the most extreme circumstances … and be able to continue … doing your job on any given day” (Lieutenant-General Jonathan Vance, Chief of Defence Staff of the Canadian Armed Forces. 2015).

It should come as no surprise to learn that the search for a solution is being led by the military. What may surprise you is the inclusion of mind-breath-body practices from Hindu yoga, Buddhist meditation, and Oriental martial arts in many of the studies. While some programs focus more on training the mind while others emphasize training the body, they all include some type of breath training. Why? Because breathing is the only autonomic function anyone can learn to observe, monitor and control.

To me, the most promising programs are the ones that combine ancient breath-centered practices with hi-tech biofeedback. The iPREP program, for example, includes “instruction and use of biofeedback to practice engaging in controlled breathing … [which research has shown can] enhance SNS [sympathetic nervous system] control during stress (McCraty et al., 2012)”. Wearable biofeedback systems, such as the Smart Shirt developed at Georgia Tech, make it possible to analyze the stress response of an individual, identify that person’s triggers, and then customize the training to make it even more effective. Beyond the initial resilience training, this system can function as a hi-tech job performance aid, both while the officer is on duty and off. It’s meant to accompany her or him from the first day in the force through the last.

The benefits of resilience training are many, and are not limited to performance during a high stakes critical incident. Another big benefit is better overall health. Any increase in resilience decreases chronic stress, a huge problem for first responders in general. For example, active-duty police officers who participated in one mindfulness-based study reported improved sleep quality. Other benefits documented include reduced PTSD-related symptoms, less fatigue, less hyperarousal, anxiety, and depression. Additionally, it’s not unreasonable to assume some would experience relief from suicidal thoughts and urges–and actual suicides.

“The knowledge that I can control my reactions is huge!”

What evidence exists that this training actually improves decision-making during confrontations? After one police training, participants “displayed significantly enhanced situational awareness, overall performance, and made a greater number of correct use-of-force decisions (shoot/no shoot) than officers in the control group. … Improved performance directly translates into potential lifesaving decisions for police and the civilians they are working with” (Andersen 2016).

And what about evidence from the street, from actual police experience? The following account is from an officer with the San Diego Police Department: “Last week I was in a situation in which a person squared off on me and started reaching in his jacket. I went to my breath and activated coherence and never felt anything but calm. As I noticed the sirens of my backup arriving, I realized my heart was beating slowly. Every other time that has happened, I basically screamed for backup and it took me a whole day to calm down. When my Captain got there, he said he thought I was kidding when I put out the call because I sounded so calm on the radio. He asked what I’d been doing differently. This stuff is for real.”

Let’s make this happen. We have solid evidence that resilience training works, that it has the potential to make America’s streets safer. I firmly believe it will save black lives, white lives, red lives, yellow lives–all colors. It can save officers’s lives, too. We have to make resilience training standard in every police department, large and small, so that what starts out as a routine traffic stop–like the one that ended Philandro Castile’s life and Officer Yanez’ career–has a better chance of ending as one.

Coherent Breathing Symphony audio!

So happy and proud to announce this: “Coherent Breathing Symphony” is finally up and ready for your enjoyment. Download all 3 tracks and start your own coherent breathing practice for health, wellbeing, vitality and radiance!

Coherent Breathing Symphony CD front panel
Coherent Breathing Symphony

Coherent Breathing Symphony

Live Interview on Sadhana Community

Join the Sadhana Community on Facebook for an interview with guest Joe Roberson on the 3 Tools of the Breath. Exclusive to Facebook Group members. Join today at http://on.fb.me/1ntR9G8 to gain access to the video link.

3-tools-for-breath

Depression, stress and diet alter inflammation

Access : Depression, daily stressors and inflammatory responses to high-fat meals: when stress overrides healthier food choices : Molecular Psychiatry
Molecular Psychiatry publishes work aimed at elucidating biological mechanisms underlying psychiatric disorders and their treatment
More info @ http://ift.tt/2cRjYYM
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October 16, 2016 at 12:22PM

The iBook is coming along!

Courage, Wisdom, Serenity through breath-centered practices
Courage, Wisdom, Serenity through breath-centered practices