Why Beditation?

As we cebrate Beditation 4th year Anniversary, we have a few exciting things to share with you. Tune in via The Hope Centre UK  app or on Spotify to listen to Beditation.hope Podcast which combines the relaxation and comfort of being in bed with the mental focus and calming effects of meditation, making it a convenient and accessible way to incorporate mindfulness into their daily routines.

Available NOW on  Amazon

Our latests episode also aims to connect you to God! Regularly meditating on the Bible will nourish the soul. Psalm 119 explains that when we meditate on Scripture, we will be able to resist sin and live wisely, another indicator of human flourishing.

My eyes are awake through the night watches, that I may meditate on Your word. (Psalm 119:148, NKJV). I remember the days of old; I meditate on all that you have done; I ponder the work of your hands. (Psalm 143:5, ESV)

 


Beditation was birthed during the LockDown when many struggled with  anxiety, lack of sleep & Long Covid . As classes were also cancelled, we hoped to enable our Pilates clients to keep practising so’ There is Hope with Pilates’ Episodes were published.

The Pilates breathing method, also known as lateral thoracic breathing or diaphragmatic breathing, is an essential component of Pilates exercises and offers several benefits:

  1. Core Engagement: Pilates emphasizes breathing deeply into the lower lobes of the lungs while engaging the core muscles, particularly the transverse abdominis. This type of breathing helps to stabilize the core and support the spine, facilitating better alignment and control during movements.
  2. Mind-Body Connection: The focus on coordinated breathing and movement in Pilates helps to promote a strong mind-body connection. By synchronizing breath with movement, practitioners become more aware of their body’s sensations, improving proprioception and overall body awareness.
  3. Oxygenation: Deep diaphragmatic breathing in Pilates allows for increased oxygen intake and improved circulation throughout the body. This oxygenation of the muscles helps to reduce fatigue, enhance endurance, and support efficient energy production during exercise.
  4. Relaxation and Stress Reduction: The controlled, rhythmic breathing patterns in Pilates can induce a sense of relaxation and calm. By focusing on the breath and letting go of tension, practitioners can reduce stress levels and promote a state of mental relaxation during the workout.
  5. Improved Posture: Proper breathing technique in Pilates encourages lengthening and expansion of the ribcage, which can help to counteract the effects of slouching and promote better posture. By elongating the spine and opening the chest, Pilates breathing contributes to a taller, more upright posture.
  6. Facilitation of Movement: Coordinating breath with movement in Pilates facilitates fluid and controlled movements. Inhaling during the preparation phase of an exercise and exhaling during the exertion phase helps to optimize muscle engagement, stability, and efficiency of movement.
  7. Enhanced Concentration: Concentrating on the rhythm and quality of the breath in Pilates encourages a focused and present mindset. By directing attention to the breath, practitioners can cultivate mindfulness and concentration, improving their ability to perform exercises with precision and control.

Overall, the Pilates breathing method serves as a foundational aspect of the practice, supporting core engagement, movement efficiency, mental focus, and overall well-being even when not working out.

Beditation follow-up series was not using Pilates techniques. It was simpler especially designed for those struggling with Chronic pain. Some struggle with the rytemic aspect of Pilates breathing techniques. Overthinking this can cause some to hold their breath. In other words ‘brace’ their breath which is a problem. Bracing breath will result in bracing the body!

Hypermobile individuals are already prone to this subconsciously as their laxity in the joints means that the body is working overtime to stabilise. It’s essential for individuals with hypermobility to work with qualified healthcare professionals, such as physical therapists or Pilates instructors, who can tailor breathwork techniques to their specific needs and limitations. I myself know this from firsthand experience so have made it my mission to raise awareness to this and help all our client learn the importance of breath to help with this.

As there is also the issue of lack of proprioception, an inperson class usually helps to give feedback of R.O.M (Range of Movement). Integrating breathwork into a comprehensive management plan for hypermobility can provide numerous benefits, including improved joint stability, enhanced body awareness, reduced pain and discomfort, and better overall quality of life.

Does breath work enhance sleep?

Yes, breathwork can indeed enhance sleep quality. Various breathing techniques, such as deep breathing, diaphragmatic breathing, and mindful breathing, have been shown to have calming and relaxing effects on the body and mind, which can promote better sleep. Here’s how breathwork can enhance sleep:

  1. Relaxation Response: Deep breathing triggers the body’s relaxation response, which helps reduce stress hormones like cortisol and promotes feelings of calmness and relaxation. This can create an optimal state for falling asleep easily.
  2. Stress Reduction: Breathwork can help alleviate stress and anxiety, which are common factors that can interfere with sleep. By engaging in slow, rhythmic breathing, individuals can activate the parasympathetic nervous system, also known as the “rest and digest” system, which counteracts the body’s stress response and promotes relaxation.
  3. Improved Sleep Quality: Breathwork techniques can help regulate the autonomic nervous system, leading to improved sleep quality. By promoting a state of relaxation and reducing physiological arousal, breathwork can contribute to more restful and uninterrupted sleep.
  4. Mindfulness and Awareness: Breathwork practices often involve mindfulness and awareness of the present moment. By focusing attention on the breath and letting go of distracting thoughts, individuals can cultivate a calm and clear mind conducive to falling asleep and staying asleep.
  5. Muscle Relaxation: Certain breathwork techniques, such as progressive muscle relaxation combined with deep breathing, can help release tension and promote relaxation in the body. This can be particularly beneficial for individuals who experience physical discomfort or muscle tension that interferes with sleep.
  6. Regulation of Breathing Patterns: Breathwork practices can help individuals regulate their breathing patterns, ensuring a steady and rhythmic flow of breath during sleep. This can prevent disruptions such as snoring or shallow breathing, which may disrupt sleep quality.

Did you know, Breathwork techniques can help regulate the autonomic nervous system (ANS) through various mechanisms?

  1. Activation of the Parasympathetic Nervous System (PNS): Many breathwork techniques, such as deep breathing, diaphragmatic breathing, and paced breathing, stimulate the parasympathetic nervous system (PNS). The PNS is responsible for promoting relaxation, slowing the heart rate, and reducing stress hormones like cortisol. By engaging in slow, rhythmic breathing patterns, individuals can activate the PNS, eliciting a relaxation response that counteracts the body’s stress response.
  2. Influence on Heart Rate Variability (HRV): Heart rate variability (HRV) refers to the variation in time intervals between heartbeats and is an indicator of autonomic nervous system balance. High HRV is associated with better stress resilience and overall health. Certain breathwork techniques, such as coherent breathing or resonance frequency breathing, have been shown to increase HRV by promoting coherence between heart rate and respiration. This reflects a balanced autonomic nervous system state, with a dominance of parasympathetic activity.
  3. Reduction of Sympathetic Activity: Chronic stress and sympathetic nervous system (SNS) dominance can contribute to various health issues, including hypertension, anxiety, and insomnia. Breathwork techniques can help reduce sympathetic nervous system activity by promoting relaxation and reducing physiological arousal. Slow, deep breathing signals to the body that it is safe and can inhibit the fight-or-flight response associated with SNS activation.
  4. Mind-Body Connection: Breathwork practices often involve mindfulness and awareness of the present moment. By focusing attention on the breath and regulating breathing patterns, individuals can cultivate a calm and clear mind. This mind-body connection can influence autonomic nervous system function by promoting relaxation and reducing mental stress.
  5. Improved Oxygenation and Blood Flow: Certain breathwork techniques, such as alternate nostril breathing or segmented breathing, can optimize oxygenation and blood flow. By regulating breathing patterns and enhancing oxygen delivery to tissues, breathwork supports overall physiological balance and homeostasis, which is essential for autonomic nervous system regulation.

Overall, breathwork techniques offer powerful tools for modulating autonomic nervous system activity, promoting relaxation, and improving overall well-being. Regular practice of breathwork can help individuals manage stress, enhance resilience, and support physiological balance.

Incorporating breathwork into a bedtime routine can be an effective and natural way to promote relaxation, reduce stress, and improve sleep quality.

We therefore want to invite you to the following Live workshop this coming Sunday.

Click HERE to join

If you can fit another one in? We have a Foot workshop at 6:00pm on the same night as we wrap up the Valentines weekend with self care. Click HERE to join us. With the two workshops combined, you just have to ensure you set the alarm for am! Guarantee yourself a DEEP sleep. If you want to start ahead of Sunday, check out the previous Self care stream HERE. Sundays session will only touch on this segment as we will explore other angles we haven’t yet covered.

Are you feeling lucky?

Subscribe to our You Tube page @beditation.hop for your chance to win a Complete Sleeprrr Pillow worth £85! Winner willl be announced on the App Community page 29th Feb. Don’t miss out!