Brainwaves and Breathwork
The human brain is a fascinating organ, constantly buzzing with electrical activity that shapes our thoughts, feelings, and actions. These patterns of activity, known as brainwaves, are like different channels on a radio, each with its unique frequency and associated state of mind. As breathwork facilitators and enthusiasts, we understand that the breath is a powerful tool for influencing our well-being. But did you know that breathwork can also directly impact these brainwave patterns, essentially tuning us into different channels of experience?
In this exploration, we'll take a closer look at the world of brainwaves, understanding how they function and how they relate to our daily lives. We'll delve into the ways specific breathwork techniques can shift our brainwave activity, opening doors to relaxation, focus, creativity, and even deeper states of consciousness. Whether you're looking to enhance your practice or simply curious about the mind-body connection, this article will illuminate the remarkable ways in which breathwork can empower us to optimize our brain function and overall well-being.
Brain States: A Primer
Our brains are dynamic, constantly buzzing with electrical activity that scientists measure in the form of brainwaves. These brainwaves, like different radio frequencies, correspond to distinct states of awareness, each with its unique characteristics and functions.
Beta waves (14-30 Hz): This is our everyday waking state, characterized by alertness, focus, and logical thinking. When we're engaged in conversation, problem-solving, or decision-making, our brains are primarily operating in the beta range. However, excessive beta activity can also lead to stress, anxiety, and restlessness. (Hammond, 2018)
Alpha waves (8-13 Hz): As we relax and close our eyes, our brains begin to transition into the alpha state. This is a state of calm alertness, often associated with creativity, daydreaming, and light meditation. Alpha waves have been linked to reduced anxiety, improved mood, and enhanced learning. (Khanna & Carmen, 2015)
Theta waves (4-7 Hz): Theta waves are associated with deep relaxation, vivid imagery, and intuition. This state is often accessed during meditation, hypnosis, or light sleep. In children under the age of seven, theta is the predominant brainwave state, which is why they are so imaginative and suggestible. (Aftanas & Golocheikine, 2001)
Delta waves (0.5-3 Hz): Delta waves are the slowest brainwave frequency and are characteristic of deep, dreamless sleep. This is the state in which our bodies rest and repair themselves. While delta waves are primarily associated with sleep, some deep meditation practices can also induce this state. (Walker, 2017)
It's important to note that we don't exclusively experience one brainwave state at a time. Our brains are constantly producing a mixture of frequencies, with one usually being dominant. However, through practices like breathwork, we can learn to intentionally influence these patterns, shifting our brainwave activity to promote specific states of mind and enhance our overall well-being.
Breathwork and Brain State Modulation
As you probably already know, breathwork, in its simplest form, involves consciously manipulating our breathing patterns. By doing so, we can directly influence our brainwave activity, essentially "tuning" our brains into different states of awareness. Different breathwork techniques can either activate or relax the nervous system, leading to shifts in brainwave patterns.
Relaxing Breathwork: Techniques that emphasize slow, deep, and rhythmic breathing, such as diaphragmatic breathing (belly breathing) and box breathing (equal duration of inhalation, hold, exhalation, and hold), have been shown to increase alpha and theta brainwave activity (Zaccaro et al., 2018). This shift promotes relaxation, reduces stress, and can even induce a light meditative state. For individuals who have experienced trauma or who are in a state of cognitive overload, these gentle techniques can be particularly helpful in calming the nervous system and creating a sense of safety.
Activating Breathwork: Practices like Kapalabhati (Skull Shining Breath) and other over breathing techniques like Wim Hof, which involve rapid and forceful breathing patterns, stimulate the sympathetic nervous system, leading to a temporary increase in beta brainwave activity (Pal et al., 2014). This can boost alertness, energy, and focus. However, it's important to note that these techniques may not be suitable for everyone, especially those prone to anxiety or hyperarousal. Individuals who have experienced trauma may find these practices triggering, as they can activate the fight-or-flight response.
Conscious Connected Breathwork and Similar Techniques: Conscious Connected Breathwork and other similar practices, such as rebirthing breathwork and shamanic breathwork, involve extended periods of rapid, deep breathing, often accompanied by evocative music. These practices can induce altered states of consciousness, characterized by increased theta and sometimes delta brainwave activity (Brown & Gerbarg, 2005). While these experiences can be profoundly transformative and facilitate emotional release, it's crucial to approach them with caution and under the guidance of a trained facilitator, especially for those with a history of trauma.
Breathwork, Theta, and the Subconscious
The theta brainwave state holds a unique position in the realm of breathwork and personal transformation. As we've explored, theta is associated with deep relaxation, vivid imagery, and heightened suggestibility. It's a state where the boundaries between the conscious and subconscious mind become more fluid, allowing us to access deeper layers of our being (Cahn & Polich, 2006). Notably, children up to the age of seven primarily operate in the theta state, which contributes to their imaginative nature and openness to suggestion (Aftanas & Golocheikine, 2001).
Breathwork practices that induce theta, such as breathwork or certain guided meditations, can facilitate this access to the subconscious in both adults and children. By bypassing the analytical mind, we can tap into a wellspring of creativity, intuition, and emotional healing (Ma et al., 2019). Theta waves are associated with enhanced problem-solving abilities, as they allow us to access intuitive and creative solutions that might not be readily apparent in a more alert state (Kershaw & Wade, 2012). This state can also foster a deeper connection to our inner wisdom and enhance our ability to manifest our desires (Walker, 2017).
Beyond its potential for personal growth and creative expression, breathwork in the theta state can also be a powerful tool for healing. The subconscious mind is thought to hold the imprints of our past experiences, including unresolved traumas or limiting beliefs. Breathwork can create a bridge between the conscious and subconscious, allowing for the release of these stored emotions and the reintegration of fragmented parts of ourselves (LaFlamme, 2017). For individuals who have experienced trauma, this process can be profoundly healing, as it allows for the reprocessing of difficult emotions and memories in a safe and supportive environment.
However, it's important to approach this work with respect and caution. While accessing the subconscious can be transformative, it's not always easy or comfortable. Some individuals may experience intense emotions or memories during this process. This is why it's crucial to work with a qualified practitioner who can provide guidance and support, especially for those with a history of trauma.
With proper guidance and a commitment to self-compassion, breathwork can be a powerful tool for unlocking the vast potential of our subconscious minds.
References
Aftanas, L., & Golocheikine, S. (2001). Human anterior and frontal midline theta and lower alpha reflect emotionally positive state and internalized attention: High-resolution EEG investigation of meditation. Neuroscience Letters, 310(1), 57-60.
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I-neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1), 189-201.
Cahn, B. R., & Polich, J. (2006). Meditation states and traits: EEG, ERP, and neuroimaging studies. Psychological Bulletin, 132(2), 180-211.
Hammond, D. C. (2018). What are brainwaves? EEGclinic.
Khanna, S., & Carmen, I. C. (2015). Yoga, meditation and mind-body health: Increased BDNF, cortisol awakening response, and altered inflammatory marker expression after a 3-month yoga and meditation retreat. Frontiers in Human Neuroscience, 9, 315.
LaFlamme, E. (2017). Breathwork as a trauma healing modality: A review of current research and potential mechanisms of action. International Journal of Transpersonal Studies, 36(2), 114-131.
Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. Y. (2019). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 10, 874.
Pal, G. K., Velkumary, S., & Madanmohan. (2014). Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian Journal of Physiology and Pharmacology, 58(2), 182-187.
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
