Breath-Body-Mind™ (BBM)
This range of effective and powerful movement and regulating breathing techniques was developed from ancient practices and researched by medical doctors and psychiatrists Richard P. Brown, MD and Patricia Gerbarg, MD. They are co-authors of the Healing Power of the Breath.
Emotion and breathing are intimately connected; breathing rates and patterns change when we feel strong emotions such as fear, anger, joy, love and happiness. In Joanna’s many years of practice, it has often been her observation that when clients recall adverse and traumatic events, their breathing pattern changes; for example, they may hold their breath, gasp and breathe rapidly or high in their chest. These are observable signs of involuntary dysregulation and stress response. There are examples of these observations in the case studies in Part Two of Joanna’s book The Trauma-Informed Coach.
Purposefully regulating breathing rates and patterns, termed voluntarily regulated breathing practices (VRBP) by Brown and Gerbarg (2012), is shown to influence and change emotional and physiological states and sensations and regulate the autonomic nervous system (ANS). The lungs, brain and vagus nerve, are anatomically connected; as a survival imperative, breathing and lung function send prioritised information.
With training and regular practice, coaches can learn to regulate their own breathing, changing their state quickly and easily, especially when becoming increasingly aware of when to do this.
Many traumatised clients find the quiet and stillness of mindfulness and meditation practices challenging, even unbearable, at first. Movement and breathing practised simultaneously can be more helpful and regulating for these clients. A slowed, even breathing rate is more easily achieved when accompanied by simple regulating movements. Coordinating and connecting movement speed with the breath cultivates increased mind and body awareness, and the autonomic nervous system (ANS) becomes increasingly regulated with practice over time.
At first, the BBM practices appear deceptively simple. However, attending BBM teacher training with an approved and certified BBM teacher is essential if you intend to use these techniques for your benefit and with your clients. Not all clients who have experienced trauma find the practices easy at first; there are safety precautions to consider. Trained teachers learn how to adapt and modify the techniques to:
- optimise the effects for themselves and their clients
- adjust the techniques for clients with emotional issues and physical limitations
- recognise, understand and overcome obstacles and difficulties that arise for clients when they start to use breathing and movement practices
- consider client safety, contra-indications and precautions, particularly for clients with PTSD, bipolar disorder, panic attacks, asthma and COVID-19
- teach BBM practices and monitor a client’s breathing, welfare and progress online.
Coherent or resonant breathing
This is the fundamental breathing practice of BBM. It’s a balanced breath, where the length of the in-breath is equal to the length of the out-breath. Studies have concluded that the ideal rate for coherent breathing is between four and six breaths per minute. If you are new to breathing practices, this pace may seem slow to start with. The average person breathes at about 15 breaths per minute; anxious and dysregulated people can breathe at a much higher rate, for example, 30 breaths per minute. Breathing this fast activates the sympathetic nervous system (SNS), signalling stress and danger.
As you practise slowing down your breathing, you will become familiar with coherent breathing. When you breathe coherently during coaching, you can help to co-regulate the breathing rate and state of your client without directly coaching them to breathe. An important element of self-regulation as a coach is a commitment to your own breathing practice and training. Many people have an intellectual understanding of coherent breathing (CB) but don’t embody it by committing to regular CB practice or really know how to breathe correctly.
Would you like to try a Breath-Body-Mind™ – BBM Class?
Ask Joanna to send you a zoom invite to her regular Monday 8 to 9 pm UK time class. Your first class is free.
Breath-Body-Mind™ BBM Training
If you are inspired to train as a Breath-Body-Mind™ – BBM Teacher – here is how you can.
Three important steps to becoming a level one certified Breath-Body-Mind™ – BBM Teacher:
- Attend an approved Breath-Body-Mind™ BBM Fundamentals 12-hour training course
- Attend a minimum of six Breath-Body-Mind™ BBM classes with a senior BBM teacher – Joanna Harper and Konika Shankar are UK-based senior BBM teachers
- Attend a level one BBM teacher training course
Attending the BBM Fundamentals training course and six classes is a prerequisite to attending a BBM Teacher training course. There will be plenty of opportunities to practice BBM techniques during the courses.
Joanna recommends you attend regular classes with senior BBM teachers whilst you are preparing to learn to teach others.
Breath-Body-Mind™ – BBM techniques and methodology were developed by Richard P. Brown, MD and Patricia L. Gerbarg, MD who Trained, approved and certified Joanna Harper as a level IV BBM teacher.
Integrate Training’s BBM Fundamentals course with lead trainer Joanna Harper is recognised by the Association for Coaching – AC as 12 hours of professional development. You will receive an AC – CPD certificate on successfully completing the course.
Courses and classes are available live online. Check our events page for the next course dates.
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