This episode is a rerecording of episode number 47. It recently came to my attention that the audio quality in some of the previous episodes is not great. I record and edit all the episodes of this podcast myself, while trying to juggle a busy professional and family life. I didn't do as good a job of this as I could have at times. The audio quality here should be a bit better, and I do apologize to anyone who has listened to an episode with poor quality in the past. 

The simple body scan and gentle breathing meditation begins at 2.16

Instagram: @brianbmalone

Patreon: thebreathworkclub

Music: Gareth Quinn Redmond

This episode is a simple breathwork practice you can use to get ready for bed, or anytime you need to unwind

It combines three simple breathwork techniques - The Physiological Sigh (Episode 33), Left Nostril Breathing (episode 35) and triangle breathing (episode 7)

If you would like to support the production of this podcast, you can do so at patreon.com/thebreathworkclub

Music by Gareth Quinn Redmond

https://garethquinnredmond.bandcamp.com/

This episode looks at the link between chanting and breathwork, specifically the mantra of OM/AUM

This episode is sponsored by Moonbird, the worlds first handheld breathing coach. Use the code BRIAN10 for a discount

https://www.moonbird.life/

Music by Gareth Quinn Redmond

https://garethquinnredmond.bandcamp.com/

Some of the studies mentioned -

The effects of chanting the Rosary and Yoga mantras on breathing rates

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC61046/#:~:text=The%20benefits%20of%20respiratory%20exercises,improve%20concentration%2C%20and%20induce%20calm.&text=Mantras%20are%20normally%20repeated%20in,the%20rosary%20(150%20times).

The effects of chanting OM on nervous system activity

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9015091/

This episode is a short reflection piece about how a smashed jar of peanut made me realise the benefits of a breathwork practice

Music by Gareth Quinn Redmond

https://garethquinnredmond.bandcamp.com/

www.thebreathworkclub.ie

Bhastrika Pranayama is a technique which focuses on fast breathing, which can give a boost of energy 

12 week study on the effects of bhastrika mentioned in episode 

https://pubmed.ncbi.nlm.nih.gov/25558130/

Music by Gareth Quinn Redmond 

https://garethquinnredmond.bandcamp.com/

On the 24th of February we are hosting an Art and Yoga retreat in Sligo, Ireland. For more information visit 

charlottekingart.ie/retreats

www.thebreathworkclub.ie

https://instagram.com/brianbmalone?igshid=ZDdkNTZiNTM= 

A simple but effective technique to help find a place of calm during challenging times

This technique has similarities to Pursed Lips Breathing which was covered in more detail in episode 8

Music by Gareth Quinn Redmond

www.thebreathworkclub.ie

https://instagram.com/brianbmalone?igshid=ZDdkNTZiNTM=

Breathing practices can be a really useful and effective way to help calm the mind and body for a restful nights sleep. This episode of the podcast is a simple breath focused bed time practice to hopefully help you drift off to a nourishing nights sleep

For more information on the benefits of sighing you can listen to episodes 33 and 26 of this podcast

Music by Gareth Quinn Redmond

https://garethquinnredmond.bandcamp.com/

For more information on upcoming classes, trainings and retreats

www.thebreathworkclub.ie

https://instagram.com/brianbmalone?igshid=ZDdkNTZiNTM=

Hugs are lovely, and the can also be a lovely way to connect to a broader breath

This short episode looks at a way that we can use our breathing to help alleviate upper back and neck tension

Music by Gareth Quinn Redmond

https://garethquinnredmond.bandcamp.com/

www.thebreathworkclub.ie

Snoring is noisy breathing during sleep. Often annoying, but usually harmless, snoring can lead to disrupted sleep and unhappy partners. There are many potential causes of snoring, with some related to breathing habits. This episode looks at some exercises that might be helpful in reducing snoring

Nasal dilators can be useful in reducing snoring

https://airmaxnasaldilator.com/

Myotape for use at night

https://saltfloatandrecovery.com/product/myotape/

Variations of alternate nostril breathing which were covered in episodes 37, 35, and 17 of this podcast may be useful in reducing snoring

Music by Gareth Quinn Redmond

https://garethquinnredmond.bandcamp.com/

www.thebreathworkclub.ie

Kapalabhati is a hatha yoga practice that can have a stimulating effect both physically and energetically. It involves active exhales which serve to quicken our breathing rhythm, something that can give us a little boost of energy and motivation

It is not advised to practice this technique if you are pregnant

Music by Gareth Quinn Redmond

https://garethquinnredmond.bandcamp.com/

If you would like to support the podcast you can do so by becoming a member on Patreon for a small monthly donation. As a thank you, Patreon members get access to additional Yoga and Breathwork practices

You can find out more info on upcoming trainings and retreats at thebreathworkclub.ie

The 9 Cleansing Breaths is an ancient breathing practice that has it roots in Tibetan Buddhism. The aim is to clear our main energy channels, removing stagnant energy to leave us feeling both calm and alert. This technique shares similarities to Alternate Nostril breathing, which was covered along with some of its variations in episodes 17, 35 and 37 of the podcast

If you would like more info on upcoming retreats visit The Flow Tribe

https://theflowtribe.com/spring-retreat-2022-mullingar-ireland

Music by Gareth Quinn Redmond

https://garethquinnredmond.bandcamp.com/

If you would like to support the production of this podcast, you can do so by becoming a member on Patreon for a small monthly donation

patreon/thebreathworkclub

www.thebreathworkclub.ie