Latest / ✨️Aligned and Thriving: For Teachers🌿 / 💆🏼‍♀️Self-Care Series: Breathe into Balance- 9D Breathwork

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💆🏼‍♀️Self-Care Series: Breathe into Balance- 9D Breathwork · ✨️Aligned and Thriving: For Teachers🌿

0:05
Hello, hello, beautiful soul. It is Mel here and welcome back
0:10
to another episode of Aligned and Thriving.
0:13
I really should say Aligned and thriving for teachers.
0:16
But look, this is really at a point now where it's for
0:20
anybody. And today I'm sharing something
0:23
powerful, something that recently I got to experience.
0:28
And I want to share how that experience was with all of you
0:32
because I love to do that because it's here.
0:33
I'm here to support you and all of the things.
0:36
So what I got to experience was a nine day breath work session.
0:41
This was two hours of pure me time.
0:46
No kids, no interruptions, nowhere to be.
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Just me, my breath, my body, and the journey inwards and what
0:56
happened in that space. It's really shifted something
0:59
inside me. We spoke about the monkey mind,
1:03
you know, the voice that jumps from thought to thought inside
1:06
your head and how the only real reset is to come back to your
1:11
breath. So I want to take you through
1:13
what 9D is, the science behind it, and what I learned and how
1:18
I'm now committed to making breath work a part of something
1:21
that I do. Because your breath is medicine,
1:25
you always have it with you, you and you take it everywhere you
1:29
go. So get yourself comfy.
1:31
Maybe take a few deep breaths with me right now and then we'll
1:35
dive in. So to get ourselves organised, I
1:37
want you to put one hand on your heart and one hand on your
1:40
belly. But if you are driving, probably
1:43
just concentrate on the breath work that I'm explaining to you
1:46
and don't take your hands off the wheel.
1:47
So one hand on heart, hand on belly.
1:49
Or if you're driving, hands on the wheel and focus on your
1:52
breath. I want you to breathe in through
1:55
your nose for four. OK, a nice deep breath, but
2:00
focusing on the fact that I want your belly to move out.
2:04
So it's a big deep belly breath through your nose and then
2:11
sighing out through your mouth. OK, so again in through your
2:18
nose for four big deep breath, belly breath and then sighing
2:24
out. It's amazing just how you've
2:30
always got that with you. So what is 9D breathwork?
2:35
So at its core it is a guided immersive journey that marries
2:40
breathwork with multi sensory elements like sound frequency,
2:45
vibration and sub subconscious programming.
2:50
So what the 9D stands for is that there's 9 dimensions or 9
2:55
layers of experience from your semantic breathing techniques to
2:58
binaural beats, isochronic tones, selfiego, fiego, Figo.
3:04
I don't know how to say that one.
3:05
Frequencies and guided vocal coaching.
3:09
That's like hypnotic and the subliminal elements.
3:13
OK, so it's a whole process and unlike a regular breathwork
3:18
class, which is still amazing, 9D is engineered for deep
3:23
nervous system regulation, emotional release, and
3:26
ultimately rewiring your own subconscious.
3:29
So that's really going through your Ras, which I've talked to
3:32
you about before, and focusing on rewiring that deep, deep,
3:37
deep, deep subconscious. So this session style, so you
3:41
come in and you are going to lie down, you're going to have
3:44
headphones on and an eye mask and then you're following the
3:48
rhythm of your breath. There will be sounds that are
3:51
playing and you are guided through the whole journey.
3:55
It's just like a whole sense of emotion, some sensation, A
3:59
presence. It's just everything shows up
4:02
during that time. My session, look, I booked it to
4:06
try something new. I turned up and I gave myself
4:09
the space and the time and of course an open mind and what I
4:13
felt was just amazing. By the end of it, there was just
4:16
that real sense of freedom, stillness and just release my
4:23
monkey mind, which I now know what that is.
4:26
It actually slowed down and I remembered throughout that
4:30
experience that I am my breath, I am my body, not just my
4:37
thoughts. So let's talk a little bit about
4:40
the neurobiology and the Physiology because you know, I
4:43
love that sort of stuff too. But breath work influences our
4:47
auto pneumonic nervous system. So the sympathetic fight or
4:50
flight and parasympathetic, you'll rest and restore branches
4:55
when you breathe deeply and rhythmically.
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It's going to activate your parasympathetic system, which is
5:02
your built in reset button SO9D the sound and the frequency
5:08
layers. They're going to assist in your
5:10
brain wave like when you're when the binaural beats or the tones
5:16
are used, they basically guide your brain into alpha or Theta
5:20
states. So calm meditative, meditative
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mover states of mind. OK.
5:27
And then the semantic breath work, so breathing to release
5:30
that tension stored in your body, it helps to unlock any
5:34
emotional blockages, any stored trauma, any sort of stagnant
5:38
energy that's sitting in your system at that point in time.
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There are some crazy experiences that can come from breath work.
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So, and that's all explained to you, if you're going to a guided
5:50
session, physiologically you're gonna have improved
5:54
oxygeneration. I'm trying to say this right and
5:57
get all my facts right. But you'll get better
5:59
circulation and more efficient removal of your byproducts.
6:03
Like your body is gonna feel lighter and clearer and even
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you'll get that massive reduction in your stress
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hormones. So your cortisol levels are
6:12
gonna go down. And IA 100% the the session that
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I went to was for stress and anxiety 'cause I mean, what mom
6:18
teach a busy woman does not have those things in her head.
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And it was amazing. And I really did feel for the
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next few days, like I'm a couple of days after now and I'm still
6:28
feeling the effects of feeling much calmer and much more
6:32
relaxed in myself. So your body and your mind, we
6:35
know that they're connected and those heavy emotions that still
6:39
live within your body, 9D aims to speak to that deeper layer.
6:44
So you're not just thinking your way through life, you're really
6:47
feeling releasing and being. And I am all for that.
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So in short, you've got your breath, the sound and the
6:55
subconscious work, a full reset of your baseline.
6:59
You will leave completely different than how you went in,
7:04
but you have to be open to doing that work as well and just let
7:08
it happen. And I, as I said at the start,
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like I went in there with no expectation of what it was and
7:15
really enjoyed the like the beats that were going on in the
7:19
background, the wording that was happening.
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It was speaking to me because it's just constant and it, it
7:25
brings you back. And I can remember laying there
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and I'm pretty sure I snored at some point because you know that
7:31
sudden and then you wake up. I was like, oh, was I asleep?
7:35
But the instructor, amazing, she was explaining lots of stuff at
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the end because they debrief and make sure you're OK before you
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leave and check in after. And it was very much like, no,
7:46
no, that's you just going deep into your subconscious and you
7:48
were still there and present. But it's really reprogramming
7:52
everything that's going on in your brain.
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I can remember laying there and all these things that are
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repeating and it says you need to be here.
8:00
You don't need to be anywhere else.
8:01
You are here. Be in the moment.
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It keeps bringing you back because it's it's there.
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The research is there. They know that this is happening
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in your brain at the time. So you've just got to be open to
8:12
letting that happen. And something that really stuck
8:15
with me, there was a quote that was in there at the when it was
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repeating and repeating and repeating and it's stuck.
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It was 97% of what we worry about doesn't ever happen.
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Like let that sink in. 97% of what we worry about, it's never
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going to actually come to fruition.
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Like 3% is really small. And when I actually sat there
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and thought about it, I was like, wow, why am I giving so
8:44
much juice to those ghost worries that aren't even going
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to matter? Like no one's going to care.
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I, we worry about so, so much and it doesn't even matter and
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we've got to let that go. And that's what was playing in
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my head that two hours like it wasn't a 2 hour session.
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OK, it takes 2 hours from like the start to the finish, but it
9:05
was 67 minutes of total breath work.
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Really deceiving because it felt like about 10:15 Max.
9:11
You do not feel like you are laying there for that long.
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But that me time like that is rare because I was not in a row.
9:20
I was not a mom, I was not a business person.
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I was not a podcaster, I was not a teacher, I was just a human
9:28
and I was breathing. So bringing me back to that
9:31
monkey mind and how we were jumping from thought to thought
9:34
and how we're so disconnected from our body, from nature, from
9:38
just simple rhythms, that's really hit me hard.
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We talked a lot at the start about how we have gone so far in
9:47
society from nature and your breath is with you and it's
9:52
natural. Like I know I've talked a lot
9:55
about grounding, going outside, getting in nature because it is
9:59
a natural form of medicine. Your breathing is a natural way
10:04
to regulate your nervous system. So you don't need medication if
10:08
you learn how to use your breath properly, you may not need some
10:13
of those things to help calm yourself.
10:16
If you understand what I'm I'm trying to say, we need to get
10:18
ourselves back into those natural rhythms.
10:22
Because if you think back to the way we used to be like prior to
10:25
all these amazing things that we've developed over time as
10:28
society, amazing humans that we are, we've grown and we've
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adapted. But you think all the way back,
10:33
we weren't eating constantly because we would have to hunt
10:36
and gather our food and food was scarce.
10:39
Like you'd have to go work for that, which then meant you were
10:42
also exercising and walking and using different muscles and
10:46
running and breathing that fresh air that wasn't polluted.
10:50
We were drinking water that came from spring, like springs and
10:55
and that type of thing. So we've come so far and our
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bodies are adapting and changing.
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And so we need to come back to that.
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And I think breath work is just one of those things that align
11:07
so well with me right now because I'm trying to bring
11:09
myself back to that too. I'm already booking into another
11:13
session, but in the meantime, I want to bring breath work into
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everything that I do. So in my teaching, in my
11:19
business, in my morning meditation routine, in my
11:22
movement practises, this is a really big one.
11:25
I realise now why instructors when you're doing your Pilates
11:28
are like, and remember to breathe, breathing in, breathing
11:32
out, It is because it is helping your muscles to work.
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And I'm such a horrible person. Like I hold my breath when I'm
11:39
doing things and it's painful. I'm now focusing on my breath
11:43
and going, OK, if the instructor is telling me to breathe, I need
11:46
to breathe. So I'm focusing on that now too.
11:50
So that's improved in that aspect.
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So that's a bonus, a little happy bonus that I wasn't
11:54
thinking I'd get. But yeah, extra.
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So how are you going to be able to bring breath, breath work
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into your life? Because I'm here to help you
12:02
now. You don't have to wait for a
12:04
session to pop up, though. I encourage you, if you see it
12:06
come up anywhere near you, please go do it.
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But you can start now doing little things every day.
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Just start with three minutes of conscious breath work.
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When you wake up, do what we did at the start, like inhale
12:19
through your nose. Make sure it's a big belly
12:21
breath and exhale like side out. Do that a few times.
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Move your body, get yourself outside, Earth yourself.
12:29
Listen to those sounds around you.
12:31
Walk barefoot if you can and connect to the earth.
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OK, I'm sounding like a little bit woo, but that is me.
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Just a little. At sunset or sunrise, be
12:41
present. Let the natural rhythms remind
12:44
you of nature. Integrate 1 longer session each
12:49
week. So put on the headphones, have a
12:51
quiet space. Admire the magic of guided
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breath and sound if you can. There are lots of guided ones on
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YouTube that you can source while you are waiting to get
13:02
into one that's near you. Use breath work as a tool when
13:06
stress or your monkey mind strikes.
13:08
So stop, lay down or sit and breathe.
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Focus on your breath and you will shift your nervous system.
13:16
Box breathing, That's another good one.
13:18
You know when you're making the box with your finger?
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Like breathe in for four, hold for four, breathe out for four,
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hold for four and go again. Nice and slow.
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Doing that will help regulate your nervous system.
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You can buy nine day audio journeys as well that you might
13:39
be able to access if you're interested in doing that too.
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But I encourage you, if you can get to a physical breath work
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session, do it. OK.
13:48
Create yourself a breath ritual, some comfortable clothes space
13:52
cleared, journal afterwards. And that is something that they
13:56
encourage you to do at 9 day as well is to journal your
13:59
experience. And I did that when I got home
14:02
so I can refer back to it. Tell your body that you're
14:05
making space for the new OK. And this is aligning with like
14:10
me being my my magnetic vibes, trying to be that high vibe
14:13
person. You need to take that space and
14:17
as you breathe, affirm that you are releasing what no longer
14:21
serves you and being open to what aligns with you.
14:25
And again, journal, voice note, what came up, what sensations,
14:29
what new insights, all of those things.
14:32
Now quick little story time. Me as a child, I was always
14:37
watching and I was always feeling that little bit
14:40
different, like I would do different things to other
14:42
people. I really enjoyed like watching
14:44
the wind move leaves in the trees.
14:46
I would sense energy, but I don't think I could name it up.
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Then I was the child that could sit like I, I know people might
14:54
refer to it as like people's aura.
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And I think my mom's very much the same too.
14:59
Like she can sense how people are and what their behaviour is
15:02
sort of like, like just detect a good person, like has great, you
15:06
have great vibes, that type of thing.
15:08
I could do that as a child too, The same as there was that weird
15:11
thing that I could do, which was like sensing when people were
15:13
pregnant before I think they knew they were pregnant.
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And as a kid, that's really awkward to walk up to your mom's
15:19
friends and be like, oh, when you're having a baby and they're
15:21
like, I'm not pregnant. And then they ring the next week
15:23
going, how did she know? But it was just that feeling.
15:26
I have a deep connection to that type of energy that comes off
15:31
people. So as I got older, like I got
15:34
busy, I got roles, I forgot about my internal wiring.
15:38
But these types of sessions and doing this sort of work, it
15:41
started bringing me back to remind myself of that kid.
15:45
I was curious. I was connected to nature.
15:48
I was tuned in to all of those things because I didn't feel
15:52
like the world was judging me. I didn't care how I looked or
15:56
what I wore. I was proud to be who I was and
15:59
I would actually refer to myself as an inter vegetable.
16:03
I don't think I could say the word individual.
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I'm like, I just want to be an inter vegetable and my mom's
16:07
like an individual. Darling, that's what you're
16:09
trying to say. But that stuck with me.
16:12
I just wanted to be and I couldn't have cared less.
16:16
But I lost that along, excuse me, I lost that along the way.
16:19
And I'm starting to find that now, that confidence, that being
16:24
just myself and breath work is not just an add on, it's part of
16:29
the core. I think it remembers the child,
16:31
the nature, just the body, all of that sense.
16:35
So I said before that breath is your medicine.
16:39
It is one tool that you always carry with you, unlike the
16:43
processed food that you don't need to buy, and unlike the gym
16:46
that you probably don't need a membership to or the latest app,
16:49
you don't need a subscription. Your breath is free and you've
16:52
always got it. It's immediate, it's there.
16:55
So in a world of busy minds, your breath slowing down can be
16:59
your soundtrack. It can say you are here, you are
17:04
alive, you are a body, and you are your breath.
17:08
It connects you to your nervous system, to nature, and to your
17:12
own rhythm. So every time you're choosing to
17:16
breathe consciously, you're choosing alignment, you're
17:20
choosing your true self. And that elevates not just you,
17:25
but everyone around you and sends off that because that
17:28
energy, because those frequencies, they're contagious.
17:31
And as a teacher, as an entrepreneur, oh, I said that
17:34
right. This time a mom, a network
17:37
marketer, like I'm showing up for a lot of people.
17:40
So when I'm regulated and rested and aligned, I'm showing up
17:43
better for others. And my breath and what I'm doing
17:47
is supporting that. So it is magnetic.
17:50
You do not need to be loud. You just need to be.
17:54
And your breath and focusing on that invites presence.
17:58
And presence invites connection, and then connection invites
18:02
alignment and alignment invites magnetism.
18:05
It's just a whole big chain of events.
18:07
Isn't that amazing? So what if, what if you don't
18:11
have time to lie down for two hours or to or to take that
18:14
time, do a shorter version. It can only take a couple of
18:17
minutes. Find those ones on YouTube to
18:20
have a look and get started and do a little bit of work on your
18:23
breath. Just 10 minutes.
18:25
Then extend a bit longer. Every time you are doing
18:28
conscious breathing it counts. And then build on that, make it
18:33
happen. Your mind is going to be active,
18:36
that's normal. Mine was true.
18:39
But those multi sensory layers OF9D are going to help control
18:43
and tame that monkey mind aspect.
18:47
So start with the headphones, a guided track and just let the
18:50
sound guide you. You're going to feel emotions
18:56
because that's part of the release.
18:58
Breathe through it. You're going to release years of
19:01
stored emotion. I felt that.
19:04
And after your session, like when I went to a proper session,
19:09
there's lots of feedback that you get throughout the process
19:11
and check insurance as well. And you do get like a booklet
19:13
that explains what you need to do to help regulate yourself.
19:16
After I had a bath with Epsom salts and relaxed and just
19:21
chilled, I did a yoga session the next day of stretching and
19:25
just calming things for my body and then worked my way out
19:28
throughout the week back to my normal routine.
19:31
Because you are releasing all of that stored emotion.
19:34
So you need to rest. You need to journal about it.
19:37
You need to drink yourself lots and lots of water.
19:40
Make sure if you do go to a session, wear comfortable
19:42
clothes because you're going to need to be able to breathe and
19:46
if you're wearing restricted items of clothing like good luck
19:49
to your breathing, you're not going to wear your Spanx to this
19:51
session. OK?
19:52
Just get that through your head. Don't even do that at home.
19:56
And if you are at home, make yourself comfortable when you're
19:59
trying to do this. I'm committing to trying to do a
20:02
bigger session once a week but doing some daily mini breath
20:07
rituals as well and trying to listen to my body.
20:10
Some weeks an extra session may be what you need.
20:13
But just again, it's your life, your choice.
20:16
I can't tell you what to do, but I'm just going to do what works
20:19
for me. If you obviously do have serious
20:22
respiratory, cardiovascular or mental health conditions, please
20:26
check with your GP before you go and do intense breath work.
20:29
And before I went to my session, that was discussed as well.
20:33
And set yourself an intention. What do you want to release?
20:37
What do you want to invite in and just be guided throughout
20:41
that process? So here's what I want you to do
20:45
this week. I want you to carve out 15
20:48
minutes, maybe even just start with five.
20:51
Just carve out some time just for you and your breath.
20:56
Find yourself a space where you can lie down or sit comfortably.
21:00
Put some headphones on, choose a guided track OF9D or some other
21:05
breath work you might be able to find, and just let yourself
21:10
notice your body, let whatever wants to move, move.
21:14
And after your session or your little window of time, write
21:17
down something that came up for you, like a shift or a feeling.
21:22
And next week extend it to a bit longer.
21:25
Because when you start to prioritise your nervous system,
21:28
your alignment, your presence, you become magnetic.
21:33
You're gonna be able to walk in your power, lift others by just
21:36
being you because your breath is your way to help get yourself
21:41
into your highest frequency. OK, That is what I learned from
21:46
my experience in Nine D and I'm going to go back for more.
21:49
But to keep the energy going and keep everything high, I will be
21:53
doing stuff at home as well. So I'm sharing this with you.
21:56
But it was amazing. So I did mine through all about
22:00
Tranquil. You can look them up on
22:01
Facebook, Instagram. I did a story straight after and
22:05
tagged them in it. So you can see them on my
22:06
Instagram there too. But it was amazing.
22:09
There's lots of other recommendations.
22:11
So if you look it up, but tag me when you do your breath work
22:14
because I'd love to hear how you go.
22:17
But thank you for showing up today.
22:19
Thank you for breathing with me. And remember that you are
22:22
powerful. You are limitless, you're magic,
22:26
so let your breath remind you of that every single day.
22:31
Every day. Now, if you'd like this episode,
22:34
please make sure you leave a comment.
22:37
Give me a rating one to five stars.
22:39
You know what I mean? It helps me to keep bringing
22:42
episodes to you so that we can help everyone else in the world
22:46
because that is my aim, to help as many people as I can to not
22:50
be tired, burnt out types of people.
22:53
Let's help each other to regulate and be the absolute
22:57
best versions of ourselves that we can possibly be.
23:01
So if no one's told you today, remember you are loved, you are
23:06
amazing and you are doing such a great job and I will talk to you
23:12
again next time. Bye, guys.