Sleep Better with Transformational Breath

When people experience Transformational Breath® for the first time, they are often overwhelmed by the experience: they leave feeling lighter, centred, more connected to their bodies and more aware of their breath. The fact is many of us don’t breathe well, because over time we develop bad breathing habits that become normal for us. We just simply forget how to breathe properly and naturally.

Transformational Breath is a self- empowering and deeply healing process that can be used to reduce the symptoms of a whole range of emotional, mental and physical disorders. It was developed over 30 years ago by Dr Judith Kravitz who used the technique to heal herself of a serious illness. The work has spread across 40 countries and has gained momentum in the UK over recent years.

We know quality of sleep is related to good well-being. But what can we do if we can’t sleep properly? We tend to look everywhere except our breathing. Breathing is the mechanism that fuels all healthy biological function and development. It should not be surprising that it is so central to every aspect of health. Breathing is one of the first places one should look when there is evidence of a disorder related to sleep not the last.

One of the components of Transformational Breath is breath analysis. There is a connection between an individual’s breathing pattern and personal life issues. If someone is suffering from anxiety or panic in their life, this can be seen in the mechanics of the breathing pattern of the person. Each and every one of us has our own unique breathing pattern. If we aren’t breathing effectively during the day there is a strong possibility that we aren’t sleeping effectively at night. Some of us can fall sleep but wonder why we wake up feeling exhausted and lacking in energy. We probably haven’t identified or addressed our dysfunctional breathing.

One problem for some of us is that our minds are too busy as we try to sleep and therefore our breathing isn’t settled. Cortisol, also known as the stress hormone should drop off before bedtime, to allow the body to relax and for breathing to slow down. Many of us go to bed with high levels of cortisol which makes us breathe faster and shallower than normal. It interferes with the relaxation of muscles in the body which prevents us from falling asleep.

During the dreaming phases of sleep (REM) another problem that people experience, is variable breath rate, which increases heart rate and blood pressure which then wakes us up. The treatment for some serious sleep disorders is oxygen therapy, so the correlation between breath and sleep is well known in the medical profession.

Emotional and mental problems can prevent us from sleeping well. These can build up over a long time, or just suddenly seem to appear out of nowhere. Transformational Breath works on integrating suppressed or repressed emotions in our body which then leaves us feeling lighter, clearer and more able to relax into sleep. We can get to the root of our problems by using our breath as a therapeutic tool. In effect we become our own therapist.

The technique is relatively simple, and can be learned in a few facilitated sessions and then practised at home alone. It involves a conscious connected breath pattern, which uses diaphragmatic breathing (or belly breathing). We all have the ability to breathe this way, but because we’ve forgotten many of us simply never do it.

I’ve provided some really basic instructions below for you to familiarise yourself with aspects of the technique

  1. Place your hands on your lower belly and breathe into your abdomen allowing it to rise on the inhale and fall on the exhale.
  2. The breath pattern is in and out through the mouth.
  3. It’s a relaxed, soft, silent, gentle exhale.
  4. Keep your breathing flowing, by connecting your breath and removing the pauses at the end of the inhale and exhale.
  5. When using this technique to fall asleep really slow it down. A longer inhale and a shorter exhale.

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The first step for anyone interested in learning about this tool would be to join one of our introductory workshops or arrange a one to one session. We also run retreats for those who want a deeper healing experience. The advantage of joining a workshop is that you will observe a breath analysis, receive detailed instruction and be guided in your practice, as well as experiencing the benefit of one to one facilitation. It’s a powerful, experiential and transforming tool. Don’t just take my word for it, read the genuine testimonials on our website.

I am the Co-Founder of The Big Breath Company, a Certified Transformational Breath Facilitator and Vice Chairperson of Transformational Breath UK. Transformational Breath has transformed my life on many different levels, so I’m no longer dependent on sleeping pills or remedies to help me sleep. Learning to breath effectively feels like the missing piece of the puzzle, it’s something I know that will help me for the rest of my life.

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