R & R Retreats

Buteyko Breath Workshops 

lead by Kevin O'Neill

 

Buteyko Breathing Exercises are a compilation of exercises that have been designed in order to improve an individual’s health.

 

By practicing breathing exercises from the Buteyko Method you can experience more open airways and improved blood circulation in a matter of minutes. This alone is enough to demonstrate the relationship between your everyday breathing and state of health. 

 

There is a common belief that the more air we breathe, the healthier we are. Few people realize that in order to increase blood flow and oxygen delivery to the tissues, breathing should be slowed down so that less air enters the body. You know that you are taking less air into the lungs than normal when you experience a tolerable feeling of air hunger. Within a few minutes of continued slowing of the breath to experience air hunger, body temperature increases to indicate an improvement to blood circulation. At the same time, there is an increase to watery saliva in the mouth – traditionally observed in Yoga as activation of the body’s relaxation response.

 

In 1957 Ukrainian Dr. Konstantin Buteyko observed that unhealthy people have noticeable breathing during rest. Their breathing is often through the mouth, using the upper chest with a respiratory rate and volume greater than normal.

On the other hand, healthy people have regular, effortless and quiet breathing during rest. Their breathing is through the nose, driven by the diaphragm and with a normal respiratory rate and volume.

 

Over the span of four decades, Dr. Buteyko developed a program designed to normalize breathing volume. Using slow breathing and breath holds following an exhalation, the objective is to take less air into the lungs. With regular practice over a few weeks, breathing is brought towards normal with resultant improvements to a number of common complaints such as asthma, rhinitis, anxiety, panic attacks, and sleep disorders.

 

Central to the method is a measurement called the Control Pause. This involves timing how long you can comfortably hold your breath following an exhalation.  Having a control pause of less than 25 seconds is poor and 25 seconds to 35 seconds means there is room for improvement. The goal is to reach a comfortable breath hold time of 40 seconds. The average control pause of students attending our clinics is around 15 seconds. Students attend to help improve their asthma, anxiety and sleep problems. With each 5 second improvement to their control pause, breathing becomes lighter and the student feels better.

 

Kevin O'Neill is a fully qualified Buteyko instructor and trained with Patrick Mckeown and his team at the Buteyko Clinic in Ireland. He has used the Buteyko Method to improve my own respiratory health and the health of thousands of others since being introduced to the power of this knowledge. Kevin has natural talented ability of sharing his knowledge in an easy to understand format, leaving his students feeling not only inspired, but safe to drop deep into the teachings, gain the maximum effects from his teachings. 

 

Open Water Therapy 

lead by Kevin O'Neill

 

Submerging yourself in cold water in anything below 10 degrees produces a pleasant mixture of burning and tingling sensations predominantly in your hands, feet and upper arms, however the longer you stay in the water the greater likelihood the same sensations will travel to the rest of your body.  It's these tingling burning sensations that feeds the euphoric feelings you experience when you coming back out onto dry land, inducing a sense of calm which can last for days afterwards. Being outdoors and connecting with nature has a proven, positive impact on mental wellbeing.  Immersing the body in cold water boosts dopamine levels and increases the release of endorphins. Combine an intense dopamine hit with all the benefits of ecotherapy, and it's easy to see why so many of us are becoming addicted to open water.

 

Our bodies are biologically designed to respond to touch through receptors in our skin. When we get into cold water our skin stings, a map of nerve receptors called ‘CT afferents’ which are mainly found in the composition of hairy skin that covers most of our body responds to the stimulation of water that moves across our skin and the temperature of the environment by firing messages to our brains. These messgaes are sent out through the parasympathetic nervous system that put your organs into 'rest and digest' mode, lowering heart rate, reducing inflammation and boosting circulation. But also, at the same time, the chemicals, serotonin, and noradrenaline are released, and it's believed that these turn on the pain-inhibiting pathways in the brain.

 

Open Water Therapy super effective mindfulness parctice to bring ourselves into the present moment, especially when suffering from depression, anxiety, PTSD and other mental health conditions. The feeling of cold water, combined with being outside in nature, helps us to experience a connection between body and mind, bringing us into the present moment. Overcoming the resistance to entering cold water can help us to build mental resilience. Over time this helps us to become more confident and boost self esteem.

 

‘I swim, therefore I am’ seems to be the life affirming personal campaign of every body and every mind that has crossed the line from land to water since it's rise in popularity since the pandemic.

 

Safety first.... If you embark on any new physical activity, we recommend you first check with your GP to make sure it is safe. Before starting off in the open water, it is crucial to undertake a risk assessment which will be provided by Breatholution. 

 

“I experienced a sense of euphoria that no alcohol or drug has ever given me, followed by a sense of calm and serenity that I have been seeking for the past ten years.” 

~ Helen

 

"Anyone who has been practicing this technique or totally new, I implore you to try Breaheolution. The experience will help you unlock capability you never knew you had."

 ~ Lance