Hello HUOMN Warriors! Safe travels and Godspeed to You on the rest of your journey.
Below are a number of items to take home with you:
1. Breathing Recap
2. Book Suggestions
3. Spotify
4. PEMF Therapy
Oversensitive and Overreactive: what is nervous system dysregulation and how can it be resolved?
https://www.theguardian.com/wellness/2024/mar/04/what-is-nervous-system-dysregulation
Breathing techniques we shared together:
1. Coherent Breath: (Everyday waking / sleeping moment breathing technique) If you struggle with mouth breathing, try using a piece of medical tape over your lips to train the nervous system to breathe through the nose.
Coherent Breathing is to slow the breath to between 4 and 6 breath cycles per minute, in and out of the nose. Countless studies prove that this is the optimal rate for heart rate variability (HRV), oxygen uptake and delivery, nervous system balance, blood pressure control and many other functions in the body.
https://www.nature.com/articles/s41598-023-49279-8
2. Theta Breath: 4 - 7 - 8 Breath (6 cycles / 3 sets)
Effective for switching the system into the parasympathetic state (rest & digest) for improved deep-sleep & anxiety reduction.
6 total cycles of breathing - 4 seconds in, hold 7 seconds, 8 seconds out (around the tongue on the roof of the mouth) Repeat for 3 rounds.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9277512/
3. Double Nose Shoot “Physiological Sigh” (1, 3, or 6 sets)
Two inhales through the nose and one prolonged exhale through the mouth with a sigh sound.
Thought to be the quickest breath technique to calm an over reactive or stressed nervous system.
https://scopeblog.stanford.edu/2020/10/07/how-stress-affects-your-brain-and-how-to-reverse-it/
4. Box Breath: (4x4x4x4 or 6x6x6x6)
4-6 second inhale through the nose followed by a 4-6 second hold, followed by a 4-6 second exhale, followed by a 4-6 second hold. Repeat 2 more times. To be used in sets of 3, 6 or 9.
Used by military personal to keep the system calm under life or death circumstances.
https://health.clevelandclinic.org/box-breathing-benefits
5. Medicine Breath: (1 set for 50 min)
This is a modified Rebirthing Breath technique that involves somatic release touch points & reiki. Breathing in a deep circular pattern through the nose and out of the mouth. Medicine breath straddles the line between the conscious and unconscious mind by down-regulating the pre-frontal cortex through a physiological state known as transient hypofrontrality; increasing theta brain wave activity. This technique appears to be effective for trauma and stress detox, including metaphysical experiences / altered states of consciousness. (best guided by a facilitator)
https://www.psychologytoday.com/us/blog/the-edge-peak-performance-psychology/201703/the-transient-hypofrontality-edge?amp
6. Conscious Breath: (4) 8 minute rounds - or adjusted for less time.
This is also a modified breath using a combination of various techniques. Heavy intentional breathing in through the nose or mouth, (depending on how activated / charged you desire) and out through the mouth in 8 minute cycles. Preferably in the sitting position… Rest for 2 min between rounds to bring the body back into a resting heart rate state / baseline homeostasis.
Round 1: 30 second breath hold on the exhale followed by a nose shoot inhale & hold for 30 seconds. Prolonged exhale through the teeth to stimulate the vagus nerve.
2 min rest.
Round 2: Repeat but increase the inhale hold to 1 min.
2 min rest.
Round 3: Repeat. 1:30 inhale hold.
2 min rest.
Round 4: Repeat. 2 min inhale hold.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934957/
7. Nadi Shodhana (alternate nostril breathing) As little as 6 minutes, as long as 60 minutes.
Gyan mudra- Left hand / Vishnu mudra Right hand. Always starting and ending the pranayama through the left nostril—Closing and exhaling out the alternative nostril.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8378456/
8. Ujjai Pranayama (Oceanic Breath)
As little as 6 minutes, as long as 60 minutes.
Visualizing an ocean wave receding on the inhale, and crashing on the exhale. In and out the nose, yet mouth cavity is open and wide, still feeling slight constriction at the back of the throat. Helps to feel the sensation of steaming up a pane of glass with the breath on the exhale.
https://www.healthline.com/health/pranayama-benefits
9. (6) Sounds of Healing: (Qigong)
Used in sets of 3. Inhale through the nose with a prolonged exhale emulating the sound while creating a harmonic vibration through the body, releasing with meaningful intention.
a. Liver: Anger / Resentment “sshh”
Repeat 3 times Releasing love each breath.
b. Heart: Hate / Frustration “haaa”
Repeat 3 times, releasing forgiveness each breath.
c. Spleen: Worry / Anxiety “hooe”
Repeat 3 times, releasing calmness each breath.
d. Lungs: Sadness / Grief “ssss” (tongue behind teeth)
Repeat 3 times, releasing acceptance with each breath.
e. Kidneys: Fear / Trauma “chooo”
Repeat 3 times, releasing gratitude with each breath.
f. Vagus Nerve / Peace & Calm “Oommm”
Repeat 3 times releasing what you would like to feel more with each breath.
10. Trauma Release Exercise (TRE)
Shaking or trembling of the legs + body connected to the last phase of the stress cycle within the nervous + musculoskeletal system’s. Proven technique to reduce symptoms of stress and trauma. Can be preformed for as little as 5 minutes, or up to 1 hour if needed. To be used as needed.
https://traumaprevention.com/
11. The function of the Chakra systems role in mental and physical health. (To maintain a healthy energy system, avoid all alcohol, drugs, processed foods, negative thoughts & people.)
https://journals.sfu.ca/seemj/index.php/seemj/article/download/387/349
If you have found any physiological or spiritual value in these techniques - it is highly encouraged too continue the practice. Breath is a quick and accessible tool for us to access at any time that is free of charge with no long term negative side effects. More importantly, breath is the gatekeeper to program our nervous system on the internal response to the external world.
Godspeed to You All.
Always remember to use common sense and not practice deliberate, heavy breathing techniques in a situation where you could injure or harm yourself. i.e: driving, operating heavy machinery, near or in a body of water, etc.
Starting Reading List:
(This is a glance of some philosophies in alignment with the program.)
Breath - James Nestor
https://www.mrjamesnestor.com/breath-book
Atomic Habits - James Clear
https://jamesclear.com/atomic-habits
The Body Keeps the Score - Bessel van der Kolk
https://www.besselvanderkolk.com/resources/the-body-keeps-the-score
Letting Go - Dr. David R. Hawkins
https://veritaspub.com/product/letting-go-the-pathway-of-surrender-book/
The Art of Communicating - Thich Nhat Hanh
https://plumvillage.org/book/the-art-of-communicating
The Biology of Belief - Dr. Bruce Lipton
https://www.brucelipton.com/product/the-biology-of-belief-audio-unabridged/
My Big TOE - Thomas Campbell
https://www.my-big-toe.com/
The “E” Myth - Michael Gerber
https://www.michaelegerbercompanies.com/product/the-e-myth-revisited/
Autobiography of a Yogi - Paramahansa Yogananda
https://yogananda.org/autobiography-of-a-yogi
The Alchemist- Paulo Coelho
https://antonius-tsai.medium.com/the-alchemist-21d70378316a
Spotify:
https://open.spotify.com/playlist/7fHnx9mPYeMkUXfClKuB4r?pi=a-7ASLe4dsSByg&si=lcSvA9yiQ22Mv7C6hs1sDg
PEMF Therapy:
To support your journey of healing, regulation, integration, and coherence, we’re thrilled to offer you a 15% discount on all iPyramids PEMF (Pulsed Electromagnetic Field) products. PEMF uses low-frequency electromagnetic waves to stimulate and heal cells and is FDA-approved for applications such as bone fracture healing, post-surgical recovery, and pain relief. Additionally, PEMF can help block harmful EMFs (electromagnetic fields) and restore the energy in its presence to natural alignment. Handcrafted in Sedona, Arizona, each piece is uniquely designed to align with your elemental desires. iPyramids ships to over 50 countries worldwide, offering you access to clean energy fields through our variety of iTorus models. Experience the healing potential within the toroidal field. Just enter our discount code HUOMN at checkout and bring coherence back into your energy field! Godspeed on your journey.
https://ipyramids.com?sca_ref=7338698.PyvoMxb24B
Lastly we thank each and every one of you for making this commitment for yourself and for the world as a whole.
“The ones who are blessed with suffering are the ones who carry the torch of consciousness”
- Ky & Lolo