One can free oneself from painful and suppressed feelings (trauma) through breathing techniques, one can give up unhealthy habits and behavioral patterns, release body tensions, gain strength, experience vitality, promote creativity and expand one’s consciousness.
Scientific studies have shown:
Without being aware of it, emotions or feelings trigger certain reaction patterns in the brain and in the peripheral nervous system. They change heart rate, blood pressure, skin conductance – and breath .

Strong emotions lead to tension. Muscles contract. The body would like to protect itself from them. The muscles and fascia of the forehead, jaw, neck, shoulders, chest, abdomen, etc. become tense. Breathing is reduced, becomes shallow and tense. This naturally has an impact on all organs and cells in the body, on digestion, circulation, nerves, skin, lymph, aging – and of course on the immune system.
It is important to feel feelings without stress, because only then can the breath flow freely. Much has been said about the intestines, digestion, detoxification, exercise and healthy eating. But an essential part of healthy living has not yet been adequately recognized: the importance of correct breathing. And the following is particularly about the question of what role feelings play in this.

Prefer to express feelings or rather hold back? A dilemma?
Sometimes we can say things that we regret afterwards. But if feelings are held back, this can lead to discomfort / blockages. Shall we talk “Tachless”? Often we may not want to hurt others and prefer to be cautious. What is the solution?

Actually, behind all thoughts there are feelings. They often work in the background without our being aware of them. This can be seen particularly clearly when we communicate with other people or animals or plants. We look at a tree and feel something.
But even when analyzing (e.g. a scientific report) or looking at an object (e.g. a curtain) we feel something in the background. Most of the time we are not aware of it.

Exercise: Observe thoughts, feelings and body reactions!

Get to know you! Do an interesting little exercise: Just watch your feelings “in the background” for 2 minutes (or more). What’s going on in you?
1. Look at something, or or close your eyes and focus on a particular thought, or think about someone . There is so much that can be used. What exactly is going on? Make yourself aware of it.
2. What are your feelings about the thought? .
3. Which physical reactions (tension, relaxation) can you perceive where …?
4. How does the breath change?
You can also go through everything with your basic feeling right now?
5. What is also very important:
Can you let the feelings flow? So let go too?
Click on this text. It’s exciting!

Very important: Feelings are energies!
All feelings are energies! And energies are naturally in motion.
Feelings such as fear, anger, sadness, feelings of guilt, shame or frustration are also energies.
And energies (feelings) want and should flow.

1. Feelings want and should flow.
They must not be suppressed, stopped, blocked or suppressed.
This answers the question of whether one should allow all feelings. Answer: Yes!
All feelings want and should be lovingly accepted and felt.
But since feelings are energies, they want and should be released afterwards. Otherwise they cannot flow. You can imagine that feelings are like clouds passing by in the sky. The only thing that remains is the sky.
Nice picture, isn’t it?

The sky behind the clouds is a symbol of the wonderful peace that remains behind all the passing clouds (the often exciting feelings) in all clarity and beauty as a peaceful haven of calm.

Strengthening and debilitating feelings
There are feelings that strengthen the body. But there are also feelings that weaken or even burden the body. And also block breathing – often unnoticed.
They are often very persistent. And in some cases “practiced” for decades. You want to be felt over and over again. Something in us identifies itself again and again with these feelings (fear, anger, anger, feelings of depression, etc.). Can it be helped? Simply “put it away”, i.e. suppress it, is not an option.

Exercise: Relief from stressful feelings

Simply lovingly accept a feeling that is stressful for you. It wants to help you. “Go” with him lovingly for a while. What is is. Stand by you Trust that everything that is has its purpose. But also trust that you are not the clouds, but the sky! You are not your fear (clouds), but your love (sky). If you feel like this, then you have strength. Then your breath flows freely and you have a lot more power. Trust that everything happens and will happen for your best. Even if you shouldn’t realize it at the moment. Let yourself be guided by your infinite love in you and to you. Take a few breaths with this feeling. Know how blockages in you dissolve and breath flows freely through your body. “Go” for a while with this wonderful, loving, confident feeling …

2. Feelings should not be used as a weapon.
You can hurt yourself (!) Or others (!) With feelings.
If it is right to feel all emotions, it doesn’t mean that all emotions have to be acted out. When there is anger, there is no need to lash out or yell at the other. The question is who is the boss, the anger, or yourself. That means you can feel the anger and still remain reasonably calm. It is usually much better to stay calm because you can often find much better solutions afterwards. A deep breath can work wonders and be very liberating. By taking a deep breath, you come in touch with your basic trust and can appear more confident and relaxed.

3. Feelings shouldn’t be projected onto others.
Why not? Answer: Because that’s pretty pointless. It is better to feel your own anger first. Preferably by taking a deep breath. That relaxes first. After that, you will be able to answer in a much more level-headed manner what you actually want from the other person without attacking them and thus risking their angry defense. You briefly felt your own anger and accepted it.
Later you can go into yourself and calmly relate to the situation, where you can see what you can learn for yourself from the situation. Could it be that you have not yet learned to express things calmly and clearly? Was it possible that you never really made your limits clear and clearly expressed when dealing with others? Can you learn from the situation in order to strengthen your own self-confidence or self-esteem? One can! How to do this is shown below.

Before I go back to the topic of projections
Projections onto others show that one has not yet properly perceived one’s own inner strength. One thinks that the other is responsible for an escalation because he is too unreasonable. You see yourself as a victim or “innocent lamb”. And likes to blame the other. It’s actually a shame, because if you are victimized, you won’t be able to resolve a situation. So projections are pointless.
It is probably better to be more “above” the situation, to look at it more from above, to get more vision, to find other solutions, to gain a better overview of the overall situation, and to see the situation as a wonderful learning opportunity interpret. “Thank you, dear situation! I was able to learn something again! I came into my strength. And I found a better way for myself.”

4. What about self-love?

Someone once said that most problems arise from not loving yourself enough.

There is certainly a lot of wisdom behind it. Because we have unconsciously adopted beliefs, judgments and clichés from other people since childhood. The emphasis on self-love is mostly absent in education. It is often even viewed as harmful. Because one often interprets and confuses self-love as an ego trip. It is exactly the opposite: the more someone really loves himself and takes care of himself, his body, his thoughts and feelings, the more he understands other people and the more he automatically loves other people.


Exercise: Love your body

It’s a wonderful exercise. Close your eyes and love your body. Go one after the other and love your head, your forehead, your eye area, the rest of your face, your neck, your chest, your stomach, your legs and feet, your arms and hands. Maybe every time say:
“I love you! Thank you!” Here you have the opportunity for 2 minutes (or longer) when you click on the text.

Exercise: Love your feelings!

Yes, love your feelings too. Whether they are “positive” or “negative”. “Hug” them all lovingly. As they come. And watch what happens. After all, they are your children (“creations”). From your point of view, some of them may be “good” (easy and sweet) and some are “naughty” (create chaos etc.). Just watch your “kindergarten”. And just love the children!
By the way: This is how you can perhaps also deal with other people in the event of quarrels or arguments?
You will certainly deal with differences of opinion much more confidently.

Exercise: Love everything! Playful! Simply like that!

Yes, just try it out as a test. If you’re open to experimentation, you may find this exercise awesome. Otherwise just leave them out. The experiment is about loving everything you look at. It can be a curtain, a pencil, a vase, a lamp, whatever. Try looking very lovingly at everything. If you have a thought in between, love this one too! A feeling? Yes, of course too. Just everything. For 1 minute (or longer).
And now it comes: Imagine that everything you look at, think or feel – everything somehow sends or radiates a love back to you. As if, conversely, everything loves you too. It may sound crazy to you, but it can also be some kind of breakthrough into a new world. Click on this text to practice.

Breathing technique for current challenges
What can you do spontaneously if someone is particularly challenging.
For example in the event of a dispute, accusation, disregard, derogatory criticism, etc.
It’s usually not that good to deal with. You feel “triggered” as if someone has pressed a sensitive button. We go into attack mode, defense mode, justification mode, etc.

Exercise: Yeah, thank you!

Imagine someone is stressing you right now. Take a deep breath.
When you breathe in, say: “Yeah” and when you breathe out say “Thank you!”
In any case, you will gain a calming attitude.
Can you feel the serenity that comes with it?
Can you even smile?
If necessary, take a second, deep breath.
Make your own experience.

Exercise: Expand consciousness
This is a very beautiful, expanding and at the same time calming breathing technique that can also be used for healing.

As you inhale, think or feel “Consciousness goes on and on …”
As you exhale, think or feel “Relax and let go of (everything)”
Every now and then, as you exhale, make a really relieving sigh.
Exercise 10 to 20 laps (4,2,4,2,20) daily for several minutes for 1 month. Click here.




Exercise: 3-phase relaxation

Find a comfortable place. Close your eyes.

Exercise: Breath-Test

Breath bundle
A series of several breathing techniques (breath ostrich) have proven themselves in
Stress, anxiety, depression, sleep disorders.

Exercise: Box breathing
  
Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and relax another 4 seconds.
To keep the rhythm, imagine a square and go through each of the four sides of the square with your finger.
An easier way of practicing for 5 rounds (or more) is possible if you click here.

Exercise: Active-Passive-Breathing
  
Everyone has noticed that one nostril is open and the other is blocked.
Now, when you measure your brain waves, you have found that they are activated on the left side when you breathe with your right nostril. And vice versa. The different effects of breathing through the two nostrils have been known for thousands of years. Activates one nostril and calms the other nostril.

2. Close the left nostril – breathe through the right nostril
They say: breathe through the right nostril for a few minutes and you will improve clear thinking.
More concentrated thinking, willpower, clearer trade impulses, more warmth.

Exercise: One-sided breathing
  
If you are curious, try it out for 3 minutes! What is your experience?
Choose what you especially need right now.

Change breathing phases
You can also activate it by inhaling longer and exhaling shorter.
If you are tired, try the following activation:

Exercise: Activation

Take long inhales and short exhalations, following the pattern 8,0,2,0. To do this, click on this text.

Breathe like a lion
Some people are fearful because they are shy. Another strategy is recommended here:
Breathing like a lion. It gives more courage and expressiveness.
This powerful method is described here.

Breath of love
It is often said: where there is love there can be no fear. Is that correct? Try it.
But the question might be first, what is that meant and how does it work?
Many people have already experienced trauma in their childhood because they have adapted to the sayings and “wisdom” of their environment (parents, relatives, norms that have come down from society). In childhood it was a survival strategy. Otherwise there was a threat of deprivation of love. But an inner uncertainty remained.

Trauma work consists in regaining the love for yourself that had suffered a lot back then. Everyone longs for love and recognition. Mostly he looks for them outside. I wonder why? Because he has forgotten to give himself this love first of all. That doesn’t seem easy. Self-love has been confused with selfishness. You can say that the more a person loves himself, the more empathy he will automatically feel for other people.

Experience shows that self-love must be trained. For example, you can start loving your own body. You pay more attention to your signals. Your body will be very grateful for it.
Then you can love your thoughts and feelings. This means that all feelings – including the fear feelings – are not suppressed, but lovingly accepted. It does this by loving fear. She wants to be noticed, to be appreciated. Without overwhelming you. Because the boss is not fear, but you are still.
In the brain, however, there are still archaic connections to the fight, flight or freeze reactions from millions of years ago. At that time, violent reactions were justified. Today, when we talk to people, it is usually no longer about life-threatening situations. In an argument even with your partner or friend, however, you can often see that the other person quickly becomes a kind of enemy, even if you otherwise love him.

But since fears are not supposed to be suppressed, it is good to feel them internally when they are there, but it can also be necessary to lovingly make it clear to the fear that an overreaction is no longer necessary. In this way, the fear feels accepted and then usually simply dissolves.

Loving feelings can be trained very well with breathing exercises.

Fear is related to the word tightness. So fear leads to tension, restrictions, pressure, etc. in the body. When we close our eyes and watch our breath, we quickly notice where anxiety-related tension is located. We then take care of these areas very lovingly.
We can talk to the areas like in a kind of dream. And they ask. And wait for their answers. However, they should be simple questions, not complicated. The body areas respond very delicately with well-being or discomfort. When accepted in this way, they usually resolve on their own. If the fear still lingers, then we need a little more patience. We “walk” (are) very loving with them for a while.

Übung: Feel infinite love

Further interesting topics planned:
Progressive relaxation technique

An interesting test:
One dancer apparently turns alternately.
This shows (that’s the explanation) whether you are currently more creative, intuitively receptive (then If the right half of the brain is more active and with alternating nose breathing, breathing occurs predominantly through the left nostril) or is more active at the moment, thinking analytically (then the left hemisphere is more active and breathing is predominantly done with alternating nose breathing through the right nostril). It is a german website. Please go a little bit down with your cursor… Than you can see the dancing figure…

Breathwork
Here you can join a group for a fee and practice breathing techniques.
If you are interested, see Breathwork on the Internet.

Breath and alpha state
See above in the right menu “Breath and Meditation”
(in planning)

Connected breath
(in processing)

Your experiences, suggestions, questions …