This episode is a simple breathwork practice you can use to get ready for bed, or anytime you need to unwind   It combines three simple breathwork techniques - The Physiological Sigh (Episode 33), Left Nostril Breathing (episode 35) and triangle breathing (episode 7)   If you would like to support the production of this podcast, you can do so at patreon.com/thebreathworkclub   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/  

This episode looks at the link between chanting and breathwork, specifically the mantra of OM/AUM   This episode is sponsored by Moonbird, the worlds first handheld breathing coach. Use the code BRIAN10 for a discount https://www.moonbird.life/   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   Some of the studies mentioned -   The effects of chanting the Rosary and Yoga mantras on breathing...

This episode is a short reflection piece about how a smashed jar of peanut made me realise the benefits of a breathwork practice   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.ie

Bhastrika Pranayama is a technique which focuses on fast breathing, which can give a boost of energy    12 week study on the effects of bhastrika mentioned in episode  https://pubmed.ncbi.nlm.nih.gov/25558130/   Music by Gareth Quinn Redmond  https://garethquinnredmond.bandcamp.com/   On the 24th of February we are hosting an Art and Yoga retreat in Sligo, Ireland. For more information...

A simple but effective technique to help find a place of calm during challenging times   This technique has similarities to Pursed Lips Breathing which was covered in more detail in episode 8   Music by Gareth Quinn Redmond   www.thebreathworkclub.ie https://instagram.com/brianbmalone?igshid=ZDdkNTZiNTM=    

Hugs are lovely, and the can also be a lovely way to connect to a broader breath   This short episode looks at a way that we can use our breathing to help alleviate upper back and neck tension   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.ie

Snoring is noisy breathing during sleep. Often annoying, but usually harmless, snoring can lead to disrupted sleep and unhappy partners. There are many potential causes of snoring, with some related to breathing habits. This episode looks at some exercises that might be helpful in reducing snoring   Nasal dilators can be useful in reducing snoring https://airmaxnasaldilator.com/   Myotape for use at night https://saltfloatandrecovery.com/product/myotape/   Variations of alternate...

Kapalabhati is a hatha yoga practice that can have a stimulating effect both physically and energetically. It involves active exhales which serve to quicken our breathing rhythm, something that can give us a little boost of energy and motivation   It is not advised to practice this technique if you are pregnant   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the podcast you can do so by becoming a member on Patreon for a...

The 9 Cleansing Breaths is an ancient breathing practice that has it roots in Tibetan Buddhism. The aim is to clear our main energy channels, removing stagnant energy to leave us feeling both calm and alert. This technique shares similarities to Alternate Nostril breathing, which was covered along with some of its variations in episodes 17, 35 and 37 of the podcast   If you would like more info on upcoming retreats visit The Flow...

Breath stacking is a technique that is often used to help people with breathing issues build strength and space in their lungs and breathing muscles. It is also encouraged for people recovering from Covid 19. This technique involves 'stacking' the inhales, taking in a little more air than usual, to expand the lungs and the ribcage   Please consult a doctor if you have any issues that effect your breathing before undertaking any breathwork practice   If you find value in this podcast...

In mindfulness, there is a distinction made between two states of mind - the doing mode and the being mode. The doing mode is characterised by problem solving and activity. The being mode is a state of mind where we allow things to be as they are. Both are important, but if we spent too much time in the doing mode it can be draining, and it is often not the best way to support our inner well being. Our breathing can be a lovely way to access the being mode, and this practice is based on...

In this episode, we practice a simple breathing rhythm to help counter the effects of stress and move us to a calmer place   The podcast is taking a break for a little while, which I talk about for the first few minutes. If you'd like to skip straight to the practice, it begins at 3.34   Music by Gareth Quinn...

In this episode I had the pleasure of chatting with Nick Heath. Nick is a scientist and breathwork practitioner also known as The Breathing Diabetic. He promotes the benefits of breathwork for diabetics, while also blogging about his own experiences practice breathwork. He is a passionate researcher, and he shares his finds through his amazing weekly newsletter and instagram page. In this chat, we talked about how Nick found breathwork, his experiences with the Wim Hof method and the Oxygen...

So Hum is a breath focused mantra meditation. A mantra is a sound used to focus the mind in meditation, and So Hum naturally synchs with our breathing, making it an accessible technique for cultivating focus and presence   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.iea   You can support the production of this podcast by becoming a member on patreon for a small monthly donation. As a thank you, patreon members get access to...

Surya Bhedana Pranayama is one of the classical breathing techniques of Hatha Yoga. It involves breathing in through the right nostril, and out through the left. It is a variation on Alternate Nostril Breathing which aims to stimulate the Pingala nadi, an energy channel that in hatha yoga is linked to the sun, heat and activity. Modern studies have shown that the right nostril is linked with the left side of the brain, which is sometimes associated with linear, rational thinking, and the...

This episode is about how our breathing relates to fear, and how we can use our breathing to manage emotions like fear, anxiety and worry. Breathwork is not a cure for everything, and unfortunately changing our breathing won't fix everything. But often, it's not a bad place to start   Music by Gareth Quinn Redmond, who recently released a beautiful new album 'Oscailte' https://garethquinnredmond.bandcamp.com/   www.thebreathworkclub.ie www.patreon/thebreathworkclub    

In this episode we look at Chandra Bhedana, a variation on Alternate Nostril Breathing (which was covered in more detail in episode 17). For Chandra Bhedana we breathe in through the left nostril and out through the right nostril. In Yoga, this is thought to stimulate the Ida nadi, the energy channel that is linked to the moon, the parasympathetic nervous system, introspective behaviour, and the right side of the brain. This technique can help move us into a more calm, receptive state, and...

A mindful breathing practice lead by Dr Matt Dewar on episode 34      https://www.mattdewar.com/   www.thebreathworkclub.ie  

For this episode I had a chat with Dr Matt Dewar, a social emotional learning educator, author and breathwork/mindfulness coach. We discussed Matt's background in Zen Buddhism and living in a monastery in Korea, his approach to breathwork, the psychological factors behind our breathing patterns, why some forms of breathwork don't serve us the way we think they do, and the importance of self-regulation   Matt has recently published the book 'The Mindful Breathing Workbook for Teens' on...

The episode covers a technique known as the physiological sigh, which is a simple way to use our breathing to move us into a calmer state. It is a naturally occur breathing rhythm that has recently been promoted by the amazing Andrew Huberman as a way to combat stress. It involves a 2 part inhale, usually through the nose, and then a long exhale, usually through the mouth   Sighing is covered in more detail in episode 26   The Huberman Lab podcast discussing the physiological...

Practicing gratitude means taking the time to consciously appreciate something in your life. As simple as this sounds, it is something which can have a profound impact on our well being. In this episode, we combine the practice of gratitude with conscious breathing to really tap in to that feeling of appreciation   Article on the benefits of gratitude on Heart...

Tapping is a really lovely practice from Qi Gong to help stimulate energy. It is lovely way to connect to the physical body, to release tension and create energy. In this practice we will focus on stimulating energy around the lungs, so focusing the tapping around the chest, ribs, shoulders and lower back   Music by Gareth Quinn Redmond https://garethquinnredmond.bandcamp.com/   If you would like to support the production of this podcast, you can do so by becoming a member on...

Sitali Pranayama is a traditional Yogic breathing technique used to reduce heat, both physically and energetically. For this technique the tongue is curled up so that it works almost like a straw which we use to breath in. This air picks up moisture from the tongue, which gives the breath a cooling effect   Image of the position of the tongue https://www.verywellfit.com/thmb/LvEl0JZ9Wz_3n9t6PrRdXMgaDg8=/1454x1500/filters:fill(FFDB5D,1)/tongueroll-56aa41483df78cf772aed5b9.jpg   Music...

Since becoming a parent I've been reflecting a lot on my own mother and fathers journey as parents. In this episode, I have a chat with my Dad about being a Dad. My father is a very interesting man and in this episode we chat about his experience growing up in the tenements of Inner City Dublin, his relationship with his father, his experience as one of the few stay at home Dads in Ireland in the 80's, and his philosophy as a parent. I'm very grateful I was able to sit down and have this...