Restorative Breathwork® an Introduction Awakening the Transformational Power of the Breath Student/Client Edition

Restorative Breathwork® An Introduction Awakening The Transformational Power of The Breath Student/Client Edition

No part of this material may be used or reproduced in any manner whatsoever without permission in writing from the author. About Kathleen The core premise of Kathleen's work is not about mastering a breath technique; rather, it is about cultivating a relationship of receptivity and openness with the natural breath.

In the early 1980s, Kathleen developed an interest Kathleen has conducted workshops and trainings in in breathwork as a dynamic tool for healing and Restorative Breathwork throughout the United transformation. She trained in various breathwork States, including at the Edgar Cayce’s A.R.E. methods that encouraged hyperventilation and (Association for Research and Enlightenment), in strong emotional catharsis. Virginia Beach, Virginia, and the International Society for the Study of Subtle Energies and Over time, she found herself being drawn to a Energy Medicine Conference in Boulder Colorado. subtler approach to the breath, inspired by her studies in bioenergy with Mietek and Margaret She also participated in the Elizabeth Targ Wirkus. Stepping away from systems that placed Research Project, an exploration of the influence of control upon the breath, she has developed a bioenergy distance healing on AIDS patients at the more yin approach to breathwork that has its roots California Pacific Medical Center in San Francisco. in the Eastern systems of breath meditation. Kathleen is registered as an E-RYT 500 and holds a This unique approach to breathwork not only Master Certificate in Bioenergy Healing through the rejuvenates the mind and body but also opens a Wirkus School of Bioenergy. Since 1988, she has gateway to transpersonal dimensions of healing. offered both personal and professional studies in Kathleen's breathwork system, Restorative breathwork and bioenergy through her foundation, Breathwork®, has evolved out of years of study, Barratt Breath Institute. personal practice, and experience with thousands of clients. Kathleen has dedicated her life to mastering and teaching Breathwork. She Kathleen possesses the unique ability to translate has spent more than 30 years and 50,000 the esoteric theories and philosophies of the hours to pioneer Restorative Eastern science of breath into a language that is Breathwork® easily comprehended.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M Contents

INTRODUCTION W I S D O M O F T H E A N C I E N T S

CHAPTER 1 R E S T O R A T I V E B R E A T H W O R K Restorative Breathwork® Defined Breath and Energy Flow A Spiritual Ideal

CHAPTER 2 T H E F U N D A M E N T A L S Pre and Post Recommendations Supine Posture and Propping

CHAPTER 3 O P E N I N G T O T H E B R E A T H Flow of a Restorative Breathwork Session Pranic Purification The Kriyas of Mindfulness The Dance of Breath I N T R O D U C T I O N WISDOM OF THE ANCIENTS

Since ancient times, the breath has been a central theme in many spiritual and religious traditions, both literally and figuratively. The Hindu word prana signifies breath, wind, air, and the vital life force; in ancient Greek, pneuma meant breath, soul, and the spirit of life; and in ancient Hebrew, ruach meant both the breath and the creative spirit. In Western thought, the link between breath and spirit is expressed in Genesis 2:7:“And God formed man of the dust of the ground and breathed into his nostrils the breath of life, and man became a living soul.”

The relationship between the breath and the state of our health, and even certain states of consciousness, has been explored for thousands of years through yoga and Taoism as well as through the medical and meditative practices of India,Tibet, and China.These ancient systems have evolved over the centuries into a sophisticated esoteric science often referred to as “the science of breath.” Among the best-known forms are Vipassana meditation, pranayama, qi gong, and tai chi, with pranayama being perhaps the most familiar to Westerners.

Despite its proven value for healing and self-development, until recently the practice of pranayama has not been utilized in Western culture. The vast and ancient knowledge associated with the science of breath has traditionally been a closely guarded secret, shared only with a few select students. Today, the cultural lines between the East and West are becoming less distinct. The respective cultures are learning from each other, combining and synthesizing acquired knowledge.Teachings that were once reserved for a select few in the mother culture are being openly offered to anyone in any culture who is ready to receive them. This cultural metamorphosis has given birth to a variety of approaches to breathwork throughout the West that are best known for their ability to initiate personal healing and transformation. Most approaches to

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 1 - breathwork share the common elements of conscious breathing practices, evocative music, verbal guidance, and meditation. Some methods encourage strong emotional and physical catharsis, while others advocate a more subtle release by incorporating techniques based on mindfulness meditation.While these methods appear to be different in their approach, they share the common goal of self-awareness and self-realization. Breathwork has powerful potential as a transformative practice and, when used wisely, can have astonishing effects on consciousness, as well as physical health and well-being.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 2 - C H A P T E R 1 RESTORATIVE BREATHWORK DEFINED

Restorative Breathwork has its roots in the Eastern sciences of breath meditation. It consists of a unique fusion of contemplative breath practices designed to cultivate deep states of inner stillness and greater self- awareness. At its most basic level, Restorative Breathwork calms the nervous system and stills the mind. On a deeper level, it is a profound spiritual practice, restoring and deepening our connection with our True Self, opening a pathway to inner illumination and spiritual awakening.

OUR APPROACH The core premise of Restorative Breathwork is not about mastering a breath technique; instead, it is a yin-based approach that emphasizes cultivating a relationship of receptivity and openness with our natural breath. Breath practices range from those that cultivate breath mindfulness to those that focus on attending to the flow of the breath to open up its natural movements. Restorative Breathwork is an exquisite dance between following the breath without influencing the breath and modifying the breath in a manner that is "in the flow" with its natural rhythms. This unique approach gently restores the resiliency of our natural breath, awakening its vast potential to foster healing and transformation.

PRANA, AN INTELLIGENT FORCE As we seek to restore our breath to its natural resilient state, we soon become aware that there is an innate intelligence inherent with the body governing the breath’s rhythms. This intelligence is the expression of Universal Intelligence, also referred to as the cosmic force prana, which permeates all of creation. It resides in all living things; we see this in the laws of nature and the miracle of a baby created from one tiny cell. Our bodies are magnificent instruments created and maintained by this Divine Intelligent force.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 3 - BREATH AND PRANA Yogic science teaches us that our breath is our connection to prana. When unrestricted, our natural breath is free, expansive, and uninhibited. It flows effortlessly in a rhythm pattern, drawing in and absorbing this vital life energy. Due to poor breathing habits caused by physical and mental stress, our natural breath becomes Inhibited, limiting our intake of prana, eventually impeding the functioning of this intelligent force. Although still present, it now exists in a quiescent state. By dismantling tensions in the breath, we restore our breath's capacity to draw in and absorb prana, awakening this cosmic energy from its suspended state, rejuvenating the mind and body.

OUR INNATE BREATH In awakening prana, we also awaken the innate intelligence of our natural breath. We call this awakened breath our “innate breath.” Our innate breath is our natural breath under the directive of the intelligent force prana. As we attune to the ever-changing rhythms of our innate breath through Restorative Breathwork, we attune to the heartbeat of creation. Its rhythm is one of vitality and aliveness, inviting us upon an inner journey of healing, transformation and awakening. As our practice deepens, we begin to experience a still point, a “pause” in the breath. Yogic scholars speak of this pause as an infinite space, an entranceway into inner dimensions of consciousness. As we surrender to the vastness and mystery of the still point in the breath, we experience the very essence of our innate breath itself, free, expansive, and intimately connected to the Divine.

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BREATH AND ENERGY FLOW

Eastern adepts have long been aware of the rejuvenating power of prana, recognizing it as an essential link between the mind and body. For centuries, they have used specific breathing practices to harness and direct this life energy in order to facilitate healing and self-development. From the ancient traditions of yoga and Buddhist meditation to the practices of qi gong and tai chi, the breath is considered a powerful medium for rejuvenating the body, mind and spirit.

BREATH AND ENERGY FLOW With each breath, the body takes in and absorbs prana, constantly activating and stimulating the energy flows that comprise the human energy system also known as the subtle body. According to Yogic science the subtle body serves as the bridge between the mind and body, allowing them to communicate and function as a unit. Acknowledging that the breath is a vehicle for prana, one begins to understand how specific qualities of the breath, such as speed, depth, and rhythm, all have a critical effect on energy flow. Poor breathing habits can result in the inhibition, or blocking, of this vital flow, creating energetic disturbances within the subtle body, adversely affecting the mind and body, undermining physical health and well-being.

FREE THE BREATH, FREE ENERGY FLOW In our approach to breathwork, we focus on dismantling tensions in the breath to restore the breath to its natural resilient state. In unraveling tensions in the breath, we also dismantle their corresponding energetic disturbances, opening up energy flow. Attending to energy flow and allowing it to move more freely can have transformative effects on consciousness as well as physical health and well-being. A free, undisturbed flow of prana promotes a harmonious balance between the mind and body. This balance is not only essential in attaining optimal wellness but also the vital key to acquiring profound states of inner stillness and deeper meditation experiences.

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A SPIRITUAL IDEAL

Most Eastern and Western contemplative sciences emphasize that technique is not as important as the spirit and intent with which we approach our practice. They advise caution and respect when working with formal practices like mindfulness, breathwork, and meditation.These practices activate prana and can initiate a purification process of the mind, body, and emotions. When one approaches their practice with a commitment to attune to a higher ideal, this process of purification can be very healing and transformative.

We see this approach in the systems of Yoga Nidra with the concept of working with a “Sankalpa,” a statement that reflects our commitment to attune to our highest truth, the deeper meaning of our lives. Richard Miller, Ph.D., a clinical psychologist, and yogic scholar calls Sankalpa “the heartfelt desire,” that comes from deep within us, directly out of the mystery of who we ultimately are.”

FORMULATING A SPIRITUAL IDEAL The mystic Edgar Cayce place great emphasis on the concept of an ideal when working with meditation and yogic breathing practices. According to these teachings, seeking to attune ourselves to the infinite nature of being and our true spiritual essence should be the motivating purpose and spirit of our practice. In our approach to Restorative Breathwork, we adhere to the philosophies of the Edgar Cayce readings, by taking the time to formulate a spiritual ideal.When we approach Restorative Breathwork as a vehicle for spiritual attunement, we open ourselves to a deeper level of inner transformation that is available to us.

Note: It is important to remember when choosing a spiritual ideal to work with, that you choose something that you feel is attainable for you where you are right now in your life. It can be tempting to choose a lofty or grand

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 6 - ideal to build toward, but it is highly encouraged to begin small, choosing an ideal that truly feels possible to attain. As your practice deepens, you will naturally sense when you are ready to change your ideal to reflect your development and growth.

CREATING AN AFFIRMATION/MANTRA Once you have formulated your spiritual ideal, then the next step is to create an affirmation mantra that corresponds to your spiritual ideal. It should be just a few words that are stated in the present tense and have an inspiring quality. Many of us are visual; therefore, you may want to also create in your mind a visual image that reflects your affirmation mantra.The goal is to create an affirmation mantra that inspires you deeply to connect with your inner spiritual nature.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 7 - C H A P T E R 2 PRE AND POST RECOMMENDATIONS

Most of our practices are done in reclining posture; therefore, we encourage you to wear loose, comfortable clothing to give the breath freedom to move.You will need a thick yoga mat, blanket, and small pillow or towel to support the head and neck. Below we have provided you with a few simple guidelines on how to prepare for breathwork, as well as follow-up suggestions.

PREPARATION FOR BREATHWORK In our approach to breathwork, emphasis is placed on cultivating mindfulness of the more subtle qualities of the breath. To achieve this quality of awareness, we recommend waiting at least one to two hours after eating before doing breathwork. The significance of this general rule has to do with digestion, which is what the body focuses on after eating. If you try to do breathwork right after eating, you’ll almost undoubtedly struggle with staying present because much of the blood gets drawn to the digestive system, causing you to naturally begin to doze off. For those who cannot go that long without eating, having a light snack within an hour of breathwork can actually be beneficial in supporting mindfulness.

POST-BREATHWORK As we initiate a purification process within the subtle energy system through breathwork, we also initiate a response from the mind-body continuum as it begins to adjust to the energetic changes. This adjustment can last from two to three days as all systems seek to self-regulate and align with the new vibrational changes within the subtle energy system. You might experience some signs of physical detoxification such as mild headaches or some fatigue, as well as emotional sensitivity.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 8 - Below are some recommendations to support this purification process:

Drink plenty of water, allowing your body to release toxins. Allow yourself some sacred time for rest and reflection Keep a journal for a few days following your session. Record your dreams. Inner guidance through dreams may be very active for about seven days following a breathwork session. Take a therapeutic bath, using two cups sea salt and one cup baking soda. Use lavender essential oil; it can be added to a bath, or a high-quality oil can be applied to the skin.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 9 - C H A P T E R 2 SUPINE POSTURE AND PROPPING

In Restorative Breathwork, most sessions are done in supine (reclining) posture or what we often refer to as modified savasana. The mind is turned inward and free of sensory distraction. In this state of sensory withdrawal it becomes easier to be aware of the more subtle qualities of the breath. For many people, the ability to lie completely still while being fully aware of the breath requires a conscious decision to quiet the mind and body and surrender fully into a state of presence.

SUPINE POSTURE Being comfortable is key in this pose. Much like the fairy tale of the princess and the pea, the slightest point of discomfort can be endlessly distracting. This could be a bunched-up blanket, uncomfortable clothing, or the wrong size pillow for the head and neck. It is important to check in on the body for even the slightest sign of discomfort and make appropriate adjustments. In classic supine posture, the body lies flat upon the floor with each side of the buttocks, sacrum, spine, and scapular resting dow symmetrically.

PROPPING Due to the individual needs of each person, modifying this posture through propping supports the opening up of the body for breathwork. We have listed three propping options we work with in Restorative Breathwork.

Folded Blanket under the Head When the shoulders or back are tight, the shoulders will not rest on the floor, and the head will be pitched back rather than resting on the base of the skull. Use either a standard yoga blanket or a thin cushion under the head and neck.This will bring the head and neck to a level position, supporting the natural arch in the neck.Tension in the jaw and face will also begin to release.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 10 - Bolster under the Knees If there is discomfort in the hips or lower back, place a bolster or pillow under the knees. This will take the weight off of the pelvis and enable the natural curvature of the lumbar spine, releasing tension in the hips and lumbar spine, allowing the lower back to release.

Folded Blanket under the Spine When the upper back, shoulders, and chest are tight, elevating the torso is recommended to open the chest and allow the shoulders to release. This frees the breath. Fold or roll lengthwise a yoga blanket to place under the spine. When lying down on the folded blanket, be mindful of aligning the lumbar spine with the bottom of the blanket, sensing how it supports the entire spine, bringing a subtle lift to the torso and allowing the shoulders, neck, and chest to soften. This lifts and opens the ribcage, enhancing optimum breathing. This posture is ideal for breathwork. To provide a higher lift, a bolster can be placed under the torso lengthwise or crosswise.

Note: Take the time to cultivate the right modifications for yourself. The alignment and positioning of this posture is key in cultivating an attentive presence of the breath.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 11 - C H A P T E R 3 FLOW OF A RESTORATIVE BREATHWORK SESSION

Restorative Breathwork offers a sequential process of moving into stillness: first the body, then the breath, then the mind, and then emptying into the deep inner silence of meditation. Each Restorative Breathwork session is comprised of four distinct stages, each building on the next, eventually bringing us to a deep inner stillness. They are: Systematic Relaxation, Silent Devotion, Attending to the Flow of the Breath and Stillness Meditation.

SYSTEMATIC RELAXATION We begin every Restorative Breathwork session with a guided relaxation that focuses on systematically relaxing the body. Most of our breath practices are done in Savasana. This posture naturally elicits a deep relaxation response in the nervous system, allowing the body to let go of tension more easily as it begins to open to stillness. The practice of systematic relaxation requires a balance between allowing the body to let go and relax, and at the same time staying alert and attentive. Inviting mindfulness to different parts of the body and gently allowing tensions to be released can deeply calm the nervous system and bring clarity to the mind. This quality of relaxation is facilitated throughout the course of the breath session to enhance mindfulness of the more subtle qualities of the breath.

SILENT DEVOTION As the body releases and opens to stillness, we allow time and space to take a moment for silent devotion. This part of a session is tailored to honor the uniqueness of each individual’s spiritual path, creating a sacred container for deep inner experiences. Infusing our breath practice with devotion invites us to ask ourselves a powerful question: Why are we doing this work? What is the intention we bring to the mat? Most Eastern meditative systems encourage that our intention be of a spiritual nature— one that infuses our practice with feeling, vitality, and purpose. In

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 12 - our approach to working with an intention we employ the concept of a spiritual ideal. For without spiritual awareness, there can be no inner transformation, thus no transformation in ourselves or in our lives.

ATTENDING TO THE FLOW OF THE BREATH With devotion seeded in the heart and mind, we are now ready to work with the breath. We begin with observing the breath, following its flow with our awareness without altering or changing the breath; then, we attend to the flow of the breath, modifying it in a manner that is in the flow of its natural rhythms. Emphasis is on arousing the innate breath from its suspended state as a means to free energy flow. As energy flow becomes more free and uninhibited, the innate breath engages more fullIy. In this awakened state, the innate breath governed by the intelligent force prana seeks to balance energy flow by initiating specific rhythms of breathing. Here is where we cultivate a relationship of receptivity and openness with the innate breath's movements. As we learn to "join" the innate breaths' movements with our awareness, we soon experience that profound moment where the breath, the breather, and the breathing become one.

Note: During this stage of a session, we invite “pauses” from time to time. We call these pauses “resting phases.” Integrating resting phases as we attend to the flow of the breath provides the space to let go more deeply into oneself. Each resting phase progressively supports the body in releasing its tensions, allowing the innate breath to engage more freely, eventually stilling prana and the mind and opening a pathway to deep inner stillness.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 13 - STILLNESS MEDITATION Each stage of a Restorative Breathwork session builds on the next, gradually and progressively moving us inward toward more subtle dimensions of awareness. As we cycle into these inner levels of consciousness, there comes a moment where we experience a profound state of inner stillness. It is here where we release all influence upon the breath and allow a time of meditation. As we move more deeply into meditation, a silence seems to gently come upon us. In the beginning this experience of silence can be rather short, yet settling into this silence, for even a little while, is immensely impactful. In this “inner quiet,” there is a vibrancy, a quality of consciousness that is transforming. As our meditation deepens, these moments of silence lengthen, enhancing an expanded awareness and inner vibrancy. In this stillness, one awakens to a presence of consciousness that resides deep within— awake, fully Self-aware, and resting in the heart of the Divine.

Stillness is the altar of spirit ~Paramahansa Yogananda

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PRANIC PURIFICATION

During a breath session, different sensations and visual and emotional experiences are common, as energy flow becomes freer. We call this pranic purification. It is important not to get distracted by the release of this energy, but instead learn how to stay with the breath, allowing waves of thoughts, feelings, and sensations to come and go without getting caught up in them. Maintaining a mindful presence as pranic purification arises, our experience changes from being one of distraction, struggle, or resistance to one of receptivity and openness.

CHARACTERISTICS OF PRANIC PURIFICATION

Tingling and vibration Temperature changes Physical tension Twitching and jerking Itching Emotional release Visions, colors, images Heaviness and/or lightness Phasing out

Note: These are common characteristics of pranic purification. Pranic purification is unique to each individual; therefore, you might experience other characteristics not listed.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 15 - C H A P T E R 4 THE KRIYAS OF MINDFULNESS In Sanskrit, kriya means "action," most commonly referring to a technique or practice within a yoga discipline meant to achieve a specific result. In the Restorative Breathwork model, we work with a system of kriyas designed to foster mindfulness. Mindfulness is defined as centering your attention on what is happening in the present moment without interpretation or judgment. It is the quality of mind that embodies self-awareness, presence, and acceptance. Mindfulness is a practice of being, rather than a practice of doing.

MINDFULNESS AND RESTORATIVE BREATHWORK Mindfulness is a key component of Restorative Breathwork, in cultivating awareness of the more subtle qualities of the breath as well as an invaluable tool for inviting a mindful presence to the ever-changing stream of feelings, thoughts, and sensations that arise during breathwork. As we begin to unravel patterns of tensions in the breath, suppressed emotions may emerge deep from within our subconscious. Staying present when uncomfortable feelings are awakened and experiencing them with loving acceptance can initiate profound shifts in consciousness.These shifts in consciousness literally transform us.The ultimate goal is to stay present when discomfort arises and experience the transformational power of non-resistance.

THE KRIYAS OF MINDFULNESS The Kriyas of Mindfulness provides a point of reference with which to respond to whatever awakens in our practice.They teach us how to stay present with discomfort with a soft heart, cultivating steadfastness and compassion with ourselves. There are five kriyas: breath, awareness, relaxation, acceptance, and direct experience. The Kriyas are an invaluable life tool. As we cultivate equanimity within ourselves, we plant seeds of love, compassion, and joy within our hearts. Life becomes a vibrant pathway to wisdom and freedom.

W W W . B A R R A T T B R E A T H I N S T I T U T E . C O M - 16 - BREATH Attentiveness to the breath…allowing yourself to “observe” and “listen” to the breath … “Where am I breathing?” … “How am I breathing?” …Inquire, sense, and feel… Inviting the breath into the space of the feeling… into the spaces of tension in Restorative Breathwork® Foundations the body… modifying your breath to slow, long, even, diaphragmatic breaths.

AWARENESS Listening … Opening oneself to being the witness … awareness of sensation, thought, and emotion … an attentive mind… Cultivating an awareness of both inner and outer experiences simultaneously…Center your attention on what is arising with an inquiring mind…be interested… be curious…be present…

RELAXATION Bringing awareness to the body …Opening and softening spaces of tension… tensions held in the face, jaw, shoulders, abdomen, hands, and feet … consciously relaxing any part of the body that has become tensed …

ACCEPTANCE Cultivating an openness and acceptance to whatever arises within us … allowing uncomfortable feelings to enter conscious awareness without resistance …Opening to discomfort with a soft and kind heart … being compassionate with the self…

DIRECT EXPERIENCE Being in the present moment…Simply “be” in the direct experience of the moment… release the need to move into avoidance… release the need to understand… to process … The ultimate goal is “being” in the present moment and experiencing the transformational power of presence.

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THE DANCE OF BREATH

In freeing up the breath’s natural movements, we begin to develop a sense of our unique breath rhythms. Opening to the natural rhythms of the breath is a dance between effort and surrender, between doing and undoing. As we learn to attune to the ever-changing rhythms of our breath, we find ourselves being mindful and attending to the flow of the breath in a unified, coordinated, and effortless manner. This rhythmic dance of the breath sequentially moves us inward into deep inner stillness, reconnecting us to the deepest part of ourselves. It is a dance of purification and renewal; it is the dance of awakening; it is the dance of breath.

How do I become still? By flowing with the stream. ~Lao Tzu

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