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How can breathwork improve our wellbeing?

Posted in Press

Twenty years ago, Alan Dolan quit a career in aerospace PR to build a business based on oxygen. Now the founder of Breathguru, here he explains how inhaling and exhaling can boost your health, happiness, and bring emotional peace

Breathing – it keeps us alive, but most of us barely notice it happening. It’s pretty astonishing, considering resting adults inhale and exhale up to 23,000 times a day – that’s more than eight million times a year.

The rewards of good breathing are well understood. The Buddha credited breath-meditation as a route to enlightenment, and research has shown that slow, deep breathing can help combat anxiety, depression, and medical problems such as high blood pressure.

In recent years, breathwork – a form of active meditation where the breathing pattern is intentionally changed to achieve a host of benefits – has gained momentum. This year, the Global Wellness Summit cited breathwork as one of its top wellness practices of 2021.

One technique is Conscious Connected Breathing, a deep diaphragmatic breathing practise that places greater emphasis on the inhale to the exhale, and uses the entire respiratory system to infuse the body with healing oxygen and energy.

And, according to international breathwork practitioner Alan Dolan, our breath mirrors our behavioural patterns, so through Conscious Connected Breathing, we could potentially transform how we think, feel, and live.

“Think about how we breathe as being ‘life’. How we breathe is how we are doing life,” explains Alan. “About 80% of us are upper chest breathers, and if somebody’s inhale is compromised, that often relates to their ability to receive. They’re great at giving, but maybe they’re used to de-prioritising their own needs, and not receiving all that they could.

“If somebody overemphasises the exhale, and breathes from the belly, like 20% of us, that tells me that there’s an overemphasis on the negative or on lack. What’s mind-blowing is when you tweak the breath pattern, the corresponding behavioural pattern also changes.”

Since launching his company, Breathguru, 17 years ago, Alan now estimates he has taught more than 15,000 people to consciously connect to their breath, including comedian Russell Brand, actress Naomie Harris, plus scores of high-flying CEOs.

Brilliantly, no equipment is required. Simply lie down, place one or two hands on the navel, and with the mouth wide, an exaggerated, long inhale is followed by a short, sigh-like exhale. The continuous flow of breathing is repeated on a loop for at least 10 minutes.

“What differentiates it from other forms of breath work is the breath is always in motion, and that’s what puts the body into an autopilot reset mode. It’s about plugging into our innate intelligence, and letting our bodies do the work for us,” says Alan, adding that the practice “opens the doors to the subconscious”, and as well as sparking physiological results, triggering powerful spiritual and emotional responses as the body clears itself of past pain, trauma, and toxic emotions.

“Think of a pyramid,” continues Alan. “The conscious mind is a tiny bit at the top, and the subconscious is a massive part underneath. It doesn’t matter whether or not you know what the emotional baggage is – Conscious Connected Breathing is not a cognitive way of working, but a bodily-led psychotherapy. It’s simply about expelling toxic energy from the body, and attracting life and light back.”

After he hit 40, Alan quit a high flying job in aerospace PR in the Middle East to retrain as a breath coach, and quickly experienced the powerful benefits of Conscious Connected Breathing, which he says healed his own 25-year battle with depression.

The key to results, though, is the investment of time.

“If you want to see tangible results, I’d say a minimum of 15 minutes daily,” says Alan. “Breathwork is like going to the gym. You’ve got to work at it!”

Alan’s top tips

How to try Conscious Connected Breathing

Conscious Connected Breathing

Posted in Press

Conscious Connected Breathing

Is it possible to improve our mental and physical health simply by changing the way we breathe? According to Alan Dolan, the Breath Guru, it certainly is. Most of us use only 20-25% of our respiratory capacity because we breathe from the top of our chests. As our normal breathing pattern doesn’t use the entire lungs, we aren’t getting the full physical and mental benefits we could be achieving by engaging in “conscious connected breathing.” An advocate of this simple, effective practice, Alan Dolan, teaches the technique at an idyllic villa in the hillside village of Oasis de Nazaret on Lanzarote, one of Spain’s Canary Islands. Lanzarote has had a bad rap, in part, thanks to a travel program with Michael Palin who described the island as “lanzagrotty.” If visions of lager louts and clubbers have put you off visiting, rest assured this stereotype couldn’t be more wrong. The landscape, with its 352 dormant volcanoes and sandy beaches, plus a mild climate (the island is only 60 miles from the coast of Africa), makes Lanzarote the ideal sunny getaway anytime of the year. And it’s the ideal setting for a mind and body retreat.

Who Is the Breath Guru?

Alan Dolan, founder of Breathguru® and breath coach, has spent 17 years changing people’s lives (not least his own) with the simple power of breathing. And his practice has gained many fans including actress Naomie “Miss Moneypenny” Harris who said “Alan Dolan is one of the best alternative practitioners/ breathworkers I’ve had the privilege to work with….I highly recommend him to any and everyone embarking on a journey of self discovery and/or looking for a way to live a happier, healthier and more peaceful life.” Likewise, comedian Russell Brand says “Alan does some amazing Breathwork and has an amazing App.”

The Location

The retreat is for small numbers (up to four people) in order for clients to have a bespoke experience and optimal individual attention. The villa is in a tranquil location on a hill with stunning panoramic views, guest rooms are mainly arranged around a lovely pool and hot tub; the ideal place for a mind and body retreat. The well thought out and very tasty vegetarian meals provided by a local chef are taken together in a serene dining room.

The program features twice-daily breath sessions, one session is one-on-one with Alan, the other is a group session. Using our lungs properly can have all sorts of surprising benefits, like reducing stress or even helping with medical conditions like high blood pressure. And it’s never too early or too late to make most of your respiratory capacity. At six weeks old, Alan’s youngest client was suffering from bad colic; his oldest so far was 86.

The Technique

So what is conscious connected breathing? Simply put, conscious connected breathing involves breathing in through your mouth and out through your nose (the opposite of normal breathing). There’s an easy to follow demonstration on Alan’s website that makes the process very clear. Put one hand on your belly and one on your chest, between your collar bones. Breathe slowly and deeply from the diaphragm. Your belly should expand in an exaggerated way on the inhale, your top hand should be still. This is the sort of “horizontal” breath you should aim for. Now breathe incorrectly, to feel the contrast. Breathe upwards into the chest, so your top hand moves but your bottom hand is still. This is the “vertical” breathing you should try to eliminate. The reason to do this is to better fuel the body’s cells with oxygen so they work more efficiently. Alan’s clients say they have felt tangible benefits ranging from easing anxiety, depression and stress to elevated energy levels. Of course, when you remove yourself from the demands of everyday life in beautiful Lanzarote it’s easier to experience the benefits of breath work. The ideal outcome is to continue with the technique at home, either on your own or with the help of Alan’s online sessions. Fifteen minutes daily can have great long term effects.

A four night retreat in Lanzarote with Alan Dolan starts from £1140 GBP fully inclusive (except cost of flights). This includes accommodation, airport transfer, all meals, twice daily breathwork sessions and an arrival massage. Online breathwork packages are also available, including a free membership.

Client Feedback

Posted in Client testimonials

“I just wanted to touch base and say a huge thank you for running the Beginners’ Course. I have absolutely LOVED it. I always feel relaxed but also energised after our sessions and after my own private practice (which is now becoming a solid part of my daily routine). I also really love the way you hold the space Alan and the language you use when you’re teaching us”

Katie Sutton

And Breathe…

Posted in Press

The secret to feeling less stressed, more energised and much happier? It’s been under our noses all along…

And Breathe... Breathguru® in Red Magazine

When was the last time you thought about your breathing? Probably the last time you ran for a bus! But given that we take more than 17,000 breaths a day, it’s worth paying attention to. ‘When we harness breath work, we can use our body to tell our mind to slow down,’ explains breathing expert Dominique Antiglio, from BeSophro clinic. In moments of stress our breathing can become short and shallow. But simply taking some slow, deep breaths is a quick-fix calming method.

‘By aiding relaxation, controlled breathing lowers the impact of the stress hormone cortisol on your body and even improves core muscle stability,’ says GP Dr Ismat Nasiruddin. ‘Stress leaves your immune system susceptible to numerous health conditions, so deep breathing can help reduce these effects, too,’ One study, conducted by the Institute for Natural Medicine and Prevention in Iowa, found that diaphragmatic breathing helped lower blood pressure. Another, from Brigham Young University,
Utah, found breathing at resonance frequency (six breaths per minute) plays a role in lowering heart rate.

The best breath-work exercises for…
What are you waiting for? Take a deep breath and get started.

Combating stress
By Alan Dolan, a breathing coach and the founder of Breathguru

TECHNIQUE: CONSCIOUS CONNECTED BREATHING
● Lie down in a comfortable, warm space in a slightly elevated position, so that your upper chest is higher than your abdomen.
● Place your hands over your navel.
● Imagine a balloon is in your abdomen. Open your mouth and inflate the balloon as you inhale.
● Deflate the balloon by exhaling through the mouth with a short, soft sigh (like fogging a mirror).
● Repeat this for five minutes, making sure you are breathing in a relaxed way and that the inhalation is longer than the exhalation.
● Then, simply relax for five minutes, allowing the breath to go back to the nose and letting it take care of itself.

First thing in the morning
By Dr Buathon Thienarrom, a holistic practitioner

TECHNIQUE: YANG BREATHING
● Inhale through the nose for a count of four.
● Exhale through the mouth for four counts.
● Imagine circulating the air down the front of your chest to your belly and your pelvis.
● Then, imagine it flowing up along your back, around your head and back to your chest.
● Repeat this loop 10 times.

Last thing at night
By Dr Buathon Thienarrom

TECHNIQUE: YIN BREATHING
● Inhale through the nose for four counts and hold.
● Imagine circulating the air up to the crown of your head, down the back of your head and through the back of your body to your bottom.
● Then, imagine it flowing up from your pelvis, through your belly and your chest, and up to the crown again.
● Exhale through the mouth for four counts.
● Repeat 10 times.

Boosting energy
By Dominique Antiglio

TECHNIQUE: THE PUMP
● Standing up, inhale through the nose for a count of four.
● Hold your breath and ‘pump’ your shoulders five times to get the blood circulating.
● Relax the shoulders and breathe out through the mouth for eight counts.
● Repeat three times.

Calming anxiety
By Dominique Antiglio

TECHNIQUE: THE TENSION RELAX
● First, breathe in and out naturally a few times to establish your rhythm.
● Take a long and slow inhalation through the nose.
● Hold the breath for four to five seconds, whichever feels most natural to you.
● Tense up the muscles in your body on that hold-breath.
● Exhale through the mouth vigorously, simultaneously releasing the muscles on this breath.
● Repeat three times.

Getting to sleep
By Dominique Antiglio

TECHNIQUE: THE SLEEP GATEKEEPER
● Close your eyes and bring focus to the breath.
● Take a steady, deep breath in through the nose, mouth closed, to the count of three to four. Feel your chest expanding and your diaphragm contracting.
● Exhale to double the length of time, opening the mouth slightly. Feel your chest contracting and your diaphragm expanding.
● When it starts to feel rhythmic, so you almost no longer need to count, every time you breathe in, think of a positive word, such as ‘recuperation’, ‘relaxation’ or ‘calm’.
● Focus on the sensations these words trigger throughout the body and let them go as you exhale.
● Repeat until you fall asleep.

Tools to help you breathe better

● READ Breathe Well (Kyle Books) by Aimee Hartley.
● DOWNLOAD The Breathing Zone app to access useful breathing exercises.
● VISIT breathguru.com for retreats, workshops and virtual breath-work classes.

Your lockdown mental health toolkit

Posted in Press

The collective psyche of the city is under siege as we brace ourselves for Lockdown 2.0. Redundancies, loneliness, bereavement and general anxiety are creating a cocktail of mental health problems. Bolster yourself for the second onslaught with these suggestions.  

Sleep school

We need sleep to function properly, so getting regular exercise, following a balanced diet and cutting down on excess alcohol, caffeine and screen time, are all key components of a good sleep hygiene routine. Alan Dolan, breathwork coach and founder of Breathguru (breathguru.com), recommends avoiding any online activities for an hour before bed then doing a 10-minute breathwork practice just before hopping into bed. “It stimulates the parasympathetic nervous system which is our ‘rest & digest’ mode which, in layman’s terms, tends to calm the mind and connect us more profoundly with our bodies both of which are super helpful in promoting both getting to sleep and staying asleep.” Calming yoga practices, such as yin yoga or yoga nidra can also have a similar grounding effect on the nervous system. Follow @yoga_with_kassandra for free online yin flows, London yoga studio Fly LDN offers a variety of “Chill” online yoga classes, and YouTube is full of yoga nidra meditations to have a go at.

Hit follow…

If you ignore the “how it started, how it’s going” posts, there is solace to be found on the ’gram. Self-help king Matt Haig (@mattzhaig), author of Reasons to Stay Alive (so important it should be on the curriculum), is a necessary follow for his empathetic mix of light and dark advice. Check out AllBright ambassador @poppydelbridge for her rapid tapping workshops and live coaching sessions. Over on TikTok, psychologist Dr Julie Smith dolls out free, fun mental health lessons to her 2.2 million followers, videos include If You Have That Feeling of Dread and 3 Ways To Build Your Mental Strength. The Real Depression Project on Instagram and Facebook is crammed with helpful information.  

Positive vibes only

Everyone, including your weird neighbour Dave, launched a podcast this year, but some of them are genuinely useful. The Struggle Bus sees BFFs Katharine Heller and Sally Tamarkin work through a listener problem each week — they also have a secret support Facebook group for those who want to dig deeper. Over on The Hilarious World of Depression, host John Moe explores mental health with humour via chats with his comedy pals. Often meandering over two hours, The Mental Health Illness Happy Hour explores trauma, addiction and negative thinking. Episodes feature conversations with celebs like Jameela Jamil, as well as doctors for practical advice. Instagram’s @thepsychologymum (clinical psychologist Dr Emma Hepburn) released A Toolkit For Modern Life in September filled with cute illustrations and no-nonsense anxiety-battling advice. Top yogi Nahid de Belgeonne recommends When Things Fall Apart by Pema Chodron. She says: “The book is a treasury of wisdom for going on living when we are overcome by pain and difficulties.” Very 2020 then. If you’ve decided now is the time to start therapy, Talk Yourself Better: A Confused Person’s Guide to Therapy, Counselling and Self-Help will help you figure out which approach is best for you. For some light relief, turn to Dawn O’Porter’s Life in Pieces. While the rest of us were over-eating and crying into our sourdough starters, the writer whipped up a collection of reflections and essays about the weirdest year on record.

Online therapy

Like so many other things, therapy went digital during lockdown, and online providers such as Talkspace reported a surge in demand. Robert Batt, psychotherapist and clinical director of The Recovery Centre (TRC), which has begun offering free group online sessions for freshers isolating in university halls, says: “Zoom allows our patients to bridge the gap between their clinical needs and their understandable nervousness of starting a new chapter in their recovery.”

It’s essential to do your research when looking for a therapist, as most specialise in particular kinds of therapy and you need to find someone you resonate with on a personal level and feel comfortable with — what works for one person won’t necessarily work for everyone. Batt adds: “I often say that the perfect therapist is like the person that we sit next to on a plane and end up telling our life story. The therapeutic relationship should be effortless and transformative, and this is largely determined by the fit between the patient and the therapist.”  

Check the register of any therapist you use via the Health and Care Professions Council’s online tool.  

Give back

Remember the surge in community spirit in the last lockdown and how heartwarming it was? Ten million of us volunteered during the first wave. With a second lockdown upon us, people need help more than ever. The Crisis Project (thecrisisproject.com), set up by maths student Soumya Krishna, is a scheme encouraging people to write letters of kindness to key workers. Sign up to the CHD Living Homes “Adopt a Grandparent” campaign (chdliving.co.uk) for elderly people who don’t have grandkids of their own. Short on time? Donate to the Evening Standard’s Food for London campaign, £30 will help The Felix Project (thefelixproject.org) deliver 165 meals to people who really need help. Find a full list of ways to volunteer on standard.co.uk.

Feeling SAD

Seasonal Affective Disorder, also known as SAD, is a form of winter depression thought to be triggered by changes in the amount of daylight we’re exposed to during the autumn and winter months — and Covid-related restrictions may well exaggerate symptoms this year, according to Priory psychiatrist Dr Natasha Bijlani. People working from home and staying indoors more may get even less sun exposure than they would normally, she explains. SAD symptoms can include feelings of low self-esteem, lethargy, needing to sleep more than you normally would, a reduced sex drive and craving sugary foods. She recommends working in a brightly lit area, keeping blinds and curtains wide open; exercising outdoors as much as possible and remembering to take walks at lunchtime; eating a balanced diet of vitamin-rich food and avoiding lie-ins. Some people find relief from using SAD light therapy lamps, like the Lumie Vitamin L Slim SAD Light (lumie.com, £75), for about 30 minutes each day.

Grief networks

A new wave of online networks targeting millennial grievers has opened up the conversation about bereavement. Rachel Wilson started The Grief Network (@griefnetwork ), a community for bereaved people in their teens, 20s and 30s, after the death of her mother two years ago. “Communicating and expressing your grief is one of the only ways you can actually begin to move through it,” she says. “I wanted to build a community that was tailored specifically to twentysomethings, where people who’ve been affected could meet, share their stories and feel there’s space for them.” The network usually arranges meet-ups and events, but for now hosts online workshops and a radio show on Foundation FM about coping with grief. 

Other resources include Untangle (untanglegrief.com), a social network for grievers which offers support via its new app on everything from organising a funeral to shifting financials after a loss, as well as weekly Zooms with a psychotherapist. Let’s Talk about Loss (letstalkaboutloss.org) arranges monthly (now virtual) meet ups for 18-35 year olds to talk about grief, as well as a bereavement book club; The Grief Gang, is a podcast hosted by Amber Jeffrey, who lost her mum at 19, which aims to “normalise grief”; and Grief Tips (@grieftips)is an Instagram account offering gentle reminders on how to support friends and family who have lost someone.  

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