Peru is well-known for its rich, alive history which draws people from far and near to experience. It’s also known for legalizing many alternative drugs and “plant medicines” which elicit a psychedelic effect. This, coupled with an affinity for meditation and other spiritual practices, lends a somewhat “hippie” vibe to the country. However, there are other ways to utilize Peru’s introspective atmosphere; for those not inclined to mind-altering substances, there are other options.
In the mountainous range of Cusco, Peru is the small town of Pisac, known as a revolving door for tourists in search of spiritual healing. It was there that I found a breathwork group to join, advertised in English and said to last four hours. As a novice to meditative practices, I wanted to jump in full force and immerse myself in the experience with an open mind. One tuk-tuk ride later, I was in a wooden gazebo in the middle of the mountains, trees surrounding the glass windows and a breeze flowing into the space from a propped-open door. Yoga mats and patterned blankets lined the floors, and three metal hand pan drums sat in the middle of the room.
I was one of two Americans present; participants hailed from France, Germany, Guatemala, Australia, and other places. Nearly everyone in the room was decked out in flowing linen pants and beaded necklaces, pulling out notebooks to take notes on whatever the instructor would enlighten the group on.
The first half of the session took the form of a comprehensive lesson on the body and breath. Most people understand the nervous system on a basic level, but as the instructor, Stefan, noted, there is much more to it that should be taught in grade school. As he explained, it all starts in the somatic and autonomic nervous systems (ANS), which are two parts of the body’s overall nervous system. These systems operate like little streets to send signals using different roads to accomplish the functions of the body.
The autonomic nervous system takes care of things like our heartbeat, blinking, digestion, chemical balancing, and other things you don’t want to consciously think about managing every moment. The somatic nervous system is where conscious thought and effort send signals from the brain to the muscles for functions like speech and movement.
Under the ANS falls the sympathetic and parasympathetic nervous systems. The first is activated to release neurotransmitters like cortisol to prepare the body for fight or flight. This causes the heartbeat to rise, muscles to tense, and a quickening of the breath, while simultaneously ceasing less important functions like healing and digestion. The parasympathetic nervous system, also known as the “rest and digest” setting, relaxes the body and slows the breath to support those calming and regeneration functions.
Since the brain can consciously or unconsciously affect the bodily experience, the mind affects how calm the body is. Similarly, one of the few overlapping functions of the somatic and autonomic nervous systems is the breath, which is unconsciously sustained and can also consciously be affected. So while we need not think about breathing in and out to keep surviving, we can also choose to control and change our breath.
For example, if someone has a negative thought that makes them angry, the body immediately reacts by activating the sympathetic nervous system, which impacts the breath. The breath can get louder, faster, and shallower, hovering in the mouth or nose as opposed to the belly or chest. This works in reverse; if you start taking short and fast breaths, the heart will start beating faster, thinking that you are in a fight or flight situation that may require adrenaline or might spark racing thoughts in your mind. In this way, the breath is a mirror of the body and mind and the most powerful tool we have to build a bridge between them that can affect them both.
The more we start to understand our breath and the way it changes based on internal and external factors, the more we can understand the state of the mind and body and become more attuned to healing ourselves from the inside out.
Our sedentary lifestyle and the lack of healthy nutrition equate to a society of individuals that are chronically stressed out and do not know how to breathe intuitively to support the body. It is common to live with a locked diaphragm, meaning the breath cannot reach the belly and stays in the chest, where only fast breaths are possible. This automatically over-engages the ANS and affects the long-term state of the body and mind. According to my instructor, the ideal rate to balance the two systems is taking 8-14 breaths a minute, yet many people take 14-25 breaths in the same amount of time, unconsciously keeping their body stuck in an activated state. This manifests in loud breathing through the mouth, leading to high blood pressure due to the cortisol and adrenaline being released by the body in response to the stress signals this kind of breath sends. Too long in this mode can lead to freeze mode, where a person takes 3-9 breaths per minute as their body tries to reclaim the energy it needs after years of high-stress living.
After this comprehensive lesson on the body and the importance of regulating the breath, the group was led on two hours of intense breathwork, which can take many different forms. We donned blindfolds and loud instrumental music was played to limit external stimulation and distraction. Lying on yoga mats, we employed a fast-breathing technique called Lion’s Breath wherein one breathes in and out through the mouth as quickly as possible to close the gap between inhalation and exhalation. At different points, members in the group yelled out as they revisited difficult feelings in the body or memories in the mind. Coupled with a relaxation period of slower breathing at the end of the session, this was intended to activate the stress and relaxation responses in the body and balance the breath.
Stefan also noted that putting the body in this state, which is essentially a hyperventilation state, can induce feelings of euphoria or lead the mind to a higher plane of consciousness. In a reflective conversation afterwards, participants of the group shared their reason for being there and what insight they gained from the experience, whether it was a problem they were currently facing or recurring panic attacks. Visiting those feelings and thoughts during the session brought them renewed comfort and clarity. This bodily experience and the subsequent revelations and blissful feelings accompanying the endeavor are understandable reasons why such a practice appeals to the same audience which Peru attracts: those in search of deep healing and understanding of the self.
Using breathing techniques like this aims to make us more conscious of where our breath is and where we can allow it to take us and our mind-body connection. A combination of extremely fast and extremely slow breathing can balance the two systems and help the body reach a sustainable, healthy mode of breath. As the instructor recommended, instead of coffee in the morning, even five to ten minutes doing long or slow breathing techniques will activate and charge the sympathetic nervous system and increase energy, giving more clarity, focus, awareness and even building self-esteem.
Breathwork is an intriguing tool that has the capability to reinvigorate your experience of breathing, something that many of us don’t think about very often. While I enjoyed the experience and would try it again, I don’t think I’ll be replacing my morning coffee anytime soon.
