HOLISTIC HEALTH

What If We Took the Time to Breathe?

BREATHING — It is essential to human life. Every second, we inhale, and we exhale. It’s hard to really take the time to linger over it. Breathing is the force that keeps us alive. Each cell in the human body needs oxygen to work properly. It’s no surprise that, for years, research has shown the benefits of various breathing techniques on our physical, mental, and overall health. Let’s take a closer look at some practices that have proven themselves in the field of stress management, overall well-being, and self-transcendence.

BALANCE

CONSCIOUS BREATHING: DEEPENING BREATH AWARENESS

Previously nicknamed rebirthing, conscious breathing is a gentle and deep practice of breath awareness developed by Leonard Orr over the course of the 1970s. Its principle involves continuously breathing through the nose. The transition between the inhalations and exhalations is therefore fluid and deep. In other words, there are no breaks during which the lungs are blocked. In everyday life, it’s not uncommon to stop breathing when we run into problems. These blockages are inscribed in the body’s memory. The goal of conscious breathing is to soothe this memory. The supply of oxygen resulting from full, deep, and continuous breathing has the power to bring certain memories to the surface in order to release them.

To practice conscious breathing, the first step is to become aware of your body, to inhabit it. You can then become aware of the moments when your breath is blocked, integrate simple breathing exercises into your daily life, or rely on the assistance of a certified specialist to support you in deepening this journey. Particularly beneficial for people suffering from stress or anxiety or who are simply overwhelmed, conscious breathing is nevertheless intended for everyone. The benefits are numerous: a calmer mind, lower blood pressure, reduced stress, improved

memory and overall attention, and better sleep.

CARDIAC COHERENCE: A PRACTICE TO BETTER MANAGE STRESS

Beneficial for the body, mind, and heart, cardiac coherence is a concept born in the United States over the course of the 2000s. The product of medical research combining neuroscience and neurocardiology, cardiac coherence helps slow the heartbeat by practising simple breathing exercises. Nicknamed “365,” this method developed by Dr. David O’Hare involves repeating six breaths per minute (a five-second inhalation followed by a five-second exhalation) for a total of five minutes three times a day (morning, afternoon, and evening). Though it might appear quite simple, this method definitely isn’t instinctive, because we usually breathe faster.

Apps like CardioZen and Cardiac Coherence can help us achieve the desired pace. Professionals in sophrology, a holistic relaxation method, can also be consulted to learn how to relax the body and mind. Better stress management, reduced anxiety, increased energy and emotional balance, improved sleep, a stronger immune system, and the prevention of cardiovascular diseases…its benefits for physiological, biological, and psychological health are multiple. The Fédération Française de Cardiologie recommends the daily practice of cardiac coherence for everyone.

PRANAYAMA: BREATH CONTROL

In Sanskrit, “prana” means vital energy, and “yama” means control. Pranayama is therefore a breath regulation practice. It is also called control of the vital force, the extension of breath. The goal? To connect body

and mind.

Pranayama is one of the eight branches of yoga. While it can be combined with other practices such as physical poses (asanas) and meditation (dhyana), pranayama offers its own benefits due to the therapeutic effects of breathing exercises. According to multiple studies conducted in India and published in the International Journal of Yoga by the National Center for Biotechnology Information, pranayama helps reduce stress, soothe the nervous system, improve sleep quality and mindfulness, reduce high blood pressure, and increase lung capacity and cognitive performance. Worth discovering: nadhi sodhana, an alternatenostril breathing technique that can be practiced in a seated position or lying down. First of all, empty the air from your lungs. With your right thumb, block your right nostril and breathe through the left nostril. Once you have fully inhaled, block your left nostril with the ring finger of the same hand, keeping your right nostril closed. Retain your breath for a few moments, then release your thumb and exhale through the right nostril. Take a pause, then inhale through the right nostril and exhale through the left nostril. You have now completed a full cycle. Repeat the exercise and perform up to ten cycles per practice. A balancing, purifying, and deeply calming exercise.

INTRODUCE THE BENEFITS OF BREATHING INTO YOUR DAILY ROUTINE Whether you want to begin your journey with a specialist or you choose to integrate simple exercises into your daily routine, mindful breathing has a lot to offer. Transform your days one exercise at a time, when you wake up in the morning, before lunchtime, or before going to bed. Introduce your children to the benefits of breathing. Invite them to become aware of their breath as well. Offer simple exercises tailored to each one’s age group. Practise alone, with friends, or as a family.

GOING BEYOND

WIM HOF BREATHING: SURPASSING YOUR LIMITS

Surrendering to the polar cold to achieve fullness: this is what the Wim Hof method, which has been especially popular in recent years, promises. Created by Wim Hof, a Dutchman known for his resistance to extreme cold, this breathing technique aims to push one’s limits and deepen the control of the emotions to achieve a state of total calm.

Since Wim Hof breathing may involve significant risks and requires practice to be safe, it is not recommended to learn the technique or practice alone at home. However, it is possible to rely on the support of a certified coach. Although no studies have scientifically proven its benefits, the Wim Hof technique is recognized for releasing dopamine, adrenaline, and serotonin and improving physical and emotional health. The Wim Hof method consists of inhaling fully and quickly, then exhaling slowly 30 times, then retaining the breath for one minute once the lungs are empty, then inhaling again and retaining the breath again for one minute once the lungs are full. Lasting 20 minutes in total, this breathing cycle will be repeated four to five times.

TRANSCENDENCE

HOLOTROPIC BREATHING: THE TRANSFORMATIVE BREATH

Commonly referred to as breathwork, holotropic breathing is a breathing technique involving hyperventilation aimed at reaching the depths of the subconscious by bringing up past traumas in order to release them. This is an exceptional experience during which, in addition to letting go, participants may cry, laugh, or even scream. Hard to believe?

The technique was developed by Stanislav Graf, a psychiatrist who pursued research on altered states of consciousness over the course of the ’70s. His muse: the amplification of breathing. Derived from certain pranayama and rebirth techniques, breathwork involves altering your state of consciousness in order to explore your emotions and better control them. With their eyes closed, the participant places one hand on their stomach and the other on their chest. The first inhalation is taken through the mouth, inflating the stomach. Then, without deflating the stomach, a second inhalation is taken, inflating the chest. With an energetic exhalation, the stomach and chest are finally released. Over the course of the breathing exercise, the body gradually starts hyperventilating and goes through several reactions: nausea, tingling in the body, dizziness. With resilience and perseverance, you can overcome these phenomena and extract the benefits of the practice: clarity of mind, the release of emotions and past traumas, increased oxygenation of the blood, and the regeneration of the body. Be warned: the holotropic technique may involve certain risks such as dizziness, loss of balance or consciousness, falls, etc. The presence of a companion and a coach is essential. Holotropic breathing is not recommended for pregnant women, people with certain mental illnesses, or those suffering from heart problems. Before starting, make sure you are properly prepared and, if necessary, don’t hesitate to consult your doctor.

For all breathing techniques, be sure to have someone accompany you and stop your practice if you feel any discomfort. The preceding descriptions are introductions to the different breathing techniques and do not constitute complete practice guides. Additional steps will be required before performing these methods.

Sources

Bergeron, Sylvie. “La respiration conscience, se libérer dans la simplicité.” ANQ Naturo, November 24, 2015.

Cronkleton, Emily. “What is Breathwork?” Healthline, April 29, 2019.

Hodge, Allison. “The Power of Breathing: 4 Pranayama Techniques Worth Practicing.” One medical, November 16, 2018.

Lachenaud, Véronique. “La cohérence cardiaque.” Passeport santé, January 2018.

Medoucine. “La respiration holotropique.” Passeport santé, January 2018.

Nunez, Kristen. “7 Science-Backed Benefits of Pranayama.” Healthline, May 15, 2020.

Richard, Jérémie. “S’immerger dans l’eau glacée au nom du bien-être.” La Presse, March 23, 2020.

Ringot, Emmanuelle. “Méthode Wim Hof : le bonheur et le dépassement de soi grâce au froid extrême.” Marie Claire, February 6, 2022.

42 Photo credit: Bianca Des Jardins

The Birth of a Family: Interview with Annick Bourbonnais, Birth Coach

SURROUNDING YOURSELF WITH THE RIGHT PEOPLE — Being informed and supported during the most important moment of their lives is what future parents are looking for. Also known as “doulas,” birth coaches guide them so that they can make informed decisions while offering them mental, physical, and emotional support during pregnancy, childbirth, and the postnatal period. To tell us about it, we met with Annick Bourbonnais, president of the Association québécoise des doulas (AQD), director of the Académie périnatale, and creator and owner of the Hypnodoula program.

You’ve coached more than 300 births so far. How did this passion for birth, life, and everything that surrounds that develop?

“I was born to a mother who had a motherhood to heal, who experienced various traumas related to childhood and motherhood. I like to think that I was probably born into this role, since I was the child my mother needed to free herself from her past experiences.

“Birth coaching came into my life as an obvious choice about ten years ago while I was working at the CHU Sainte-Justine. My sister had come to give birth, and it was at that moment that I met her doula. I was fascinated by her work. Three months later, when I became pregnant, I contacted her to coach me in the birth of my child, but also professionally, since I wanted to reorient myself toward the profession of doula. I had a sort of professional crush on her. I went back to school when my daughter was just four weeks old!”

In the collective imagination, the profession of doula seems to be a vocation that goes beyond mere training. What do you think about that?

“I simply believe that we, doulas, carry histories and values that lead us to invest ourselves with people who are preparing to become parents. The profession of doula involves an atypical work dynamic: being on-call 24 hours a day, seven days a week, and possibly 365 days a year. You have to be passionate to be ready to face this type of environment!”

There are several advantages to birth coaching, such as reduced rates of Caesarean sections, reduced use of epidurals and increased oxytocin production, decreased duration of labour, etc. How does coaching make all this possible?

“Thanks to preparation. Childbirth is a natural physiological process. For the body to perform during childbirth, different elements need to come together. First of all, you have to be in a good state of mind.

“We all carry histories and cultures that influence our vision of motherhood, childbirth, and breastfeeding. This memory has been inscribed in us from a young age. Fortunately, it’s possible to become aware of this to free yourself from certain preconceptions and apprehensions, and thereby arrive at childbirth with more flexibility and open-mindedness. In addition, the hormones that facilitate childbirth are timid and easily inhibited by the stress hormone, cortisol. If we are in an environment that appears hostile to us, the anxiety-inducing thoughts that arise will prevent the body from working at its full potential during labour. In some cases, future parents are also uninformed about the physiological processes of the human body, and show up to their labour with a very random preparation, so it’s harder to work with the body when the time comes. The advantage of coaching is therefore to offer future parents a better understanding of how their body works, and to consciously reveal their expectations (they are sometimes unconscious, but there are always some!) to give them back their power. The current culture surrounding childbirth suggests that delivery is something to be endured rather than performed. For example, we might say, ‘this is the doctor who will be performing the delivery.’ Childbirth is therefore often seen as belonging to a third party, the medical staff, while it’s the pregnant person who is giving birth. We allow future parents to take ownership of the experience that they will go through.”

Personal choices regarding childbirth and parenthood may seem polarized: epidural or “natural” delivery, hospital setting or birthing centre, breastfeeding or bottle feeding, etc. How do you view these different perspectives?

“We polarize a great deal about childbirth and have fixed ideas of what we want, but future parents always gain by softening their intentions. Childbirth is an unpredictable experience, a unique story that takes place in circumstances over which we don’t always have control. It’s essential to be able to adapt and adjust our decisions if necessary. Our choices are never either good or bad. They are simply influenced by circumstances, the tools we have, and who we are. And they can evolve. For example, it’s not uncommon to see someone who won’t breastfeed their first child, who will try breastfeeding for a few weeks with the second, and who will breastfeed their third child for two years. This is what happens if we let people go through their experiences without trying to frame them, label them.”

You also practise birth hypnosis. Can you explain to us what this practice entails?

“Hypnosis is an altered state of consciousness. Each day, we go through different states of consciousness, such as when we are drifting off, between the period of wakefulness and sleep, when we meditate, read, or watch television. In this state, we are in a highly receptive position. Hypnosis therefore makes it possible to work on targeted subjects. In my case, I’m interested in everything related to childbirth, often with the primary objective of allowing the body to work at its full potential on the big day. Hypnodoula is therefore a marriage between the helping relationship and the tools of self-hypnosis, and it unfolds through the practice and implementation of techniques, reflections, and discussions.”

What do you find most difficult and most beautiful as a birth coach?

“Between the start of the labour (the first contractions) and the moment when I join the future parents at the delivery, my life is in complete suspense. It may last an hour, twelve hours, or even a day! But the wait is worth it, because touching the intangible and the extraordinary that occurs during childbirth is a real gift. A whole world is transformed with the arrival of a baby: parents are born or reborn, a new family comes into the world. I sincerely believe that we have to recapture the grandeur and magic of childbirth. My mission is to put this back in the foreground.”

Photo credit: Jessica Rockowitz HOLISTIC HEALTH

TAKE ADVANTAGE OF BIRTH COACHING

Association québécoise des doulas: AQDOULAS.COM

An initial 30-minute consultation is offered to guide future parents in their search and identify their needs. This may be a good starting point for anyone who has just learned that they are expecting a child. The Réseau des centres de ressources périnatales du Québec (RCRPQ) and community organizations can also be consulted.

Atypique: Delicious Non-Alcoholic Cocktails

DO YOU KNOW THE QUEBEC-BASED COMPANY ATYPIQUE?

Established in October 2020 and cofounded by Étienne Boulay, Atypique offers you your favourite classic cocktails —the only difference is that they are non-alcoholic and low in sugar!

Étienne has been sober for five years, and he wanted to create a selection of non-alcoholic drinks that would be different from simple juices and other traditional nectars. After discussing his idea with Jonathan Robin, president and owner of Station Agro-Biotech (as well as the Noroi distillery and Le Bilboquet microbrewery), they decided to embark on the project together. In a few sentences, here is the origin of Atypique, which we encourage you to discover without delay.

Atypique is the perfect blend between an innovative idea and a creative team.

It’s the story of Étienne, who has inspired the very image of Atypique.

“I always considered myself to be an atypical person. I never fit the mould or used the beaten path to get to where I am. I surround myself with people who are like me, who aren't afraid to be different and who are proud to do things differently! I believe it’s our differences that should bring us together the most.”

- Étienne Boulay

Atypique aims to push the boundaries of ready-to-drink cocktails by offering a non-alcoholic version of the classic cocktails that everyone loves—that is, a delicious alternative for those who don’t want to consume alcohol, regardless of the reason.

Since its launch, the Atypique team has already received hundreds of testimonials. Pregnancy, taking medications, health problems, fitness: any reason to reduce or stop your alcohol consumption is a good one. Atypique has therefore become the perfect cocktail: one that requires no justification. But let’s not forget that it’s also their secret flavours and recipes that make Atypique’s drinks one-ofa-kind. Their taste is surprising, refreshing, and unlike anything that has been done before in this market. This isn’t just a smart alternative to replace alcoholic beverages, but a combination of flavours that will simply delight your taste buds!

THE ATYPIQUE ASSOCIATION

A few months after the brand was launched, the Atypique team founded the Atypique Association. Much more than a newsletter, it’s a way for members to get involved in the company’s decisions and future activities. Surveys, focus groups, discussions with team members, prototype tastings, and much more! Don’t hesitate to become a member!

A VARIED RANGE OF FLAVOURS

Aliments Québec-certified and available in 355-mL cans, these ready-to-drink cocktails are as practical as they are thirst-quenching. The flavours offered include spritz, gin & tonic, mojito, spiced rum & cola, red sangria, amaretto sour, and the most recent, margarita. And attention all amateur cocktail creators: there are now three non-alcoholic spirits in 500-mL bottles: aperitivo, gin, and whiskey offer you the possibility to create your own cocktails according to your taste!

Available at IGA and our online store. Some cocktails offered at Strøm Nordic Spa restaurants also use our nonalcoholic spirits. Ask the team about them!