Chapter 1: The Breath as a Gateway to Transformation

In my personal journey, I've found that nothing is as transformative as the act of breathing.

Photo by Omid Armin on Unsplash

MDMA is often referred to as the 'love drug,' and for good reason. However, many are unaware of its effects on the brain during its use. Research indicates that oxytocin, known as the bonding hormone, significantly increases when one is under the influence of MDMA, contributing to its affectionate reputation. Furthermore, studies have demonstrated its potential in improving mental health, particularly in individuals with PTSD.

In a compelling study conducted by the Imperial College of London, fMRI scans revealed that MDMA reduces activity in the limbic system, a group of structures that play a crucial role in emotional processing. The researchers noted:

“The results indicate that MDMA diminishes activity in the limbic system, particularly in individuals who report more intense subjective experiences. This suggests a connection between these effects and emotional responses.”

They further explained:

“Reduced communication between the medial temporal lobe and the medial prefrontal cortex, responsible for emotional regulation, was observed. This decrease in limbic activity contrasts with patterns seen in those suffering from anxiety.”

Such insights highlight why MDMA can be a life-altering experience for those grappling with low energy, anxiety, depression, or PTSD, a sentiment I can personally attest to from my past.

In my twenties, MDMA was the substance I turned to. It liberated me from my inhibitions and allowed me to experience emotions in a way I had never known before. I felt a profound love, a deep sense of joy, and I could express my truth without fear. Remarkably, the anxiety that had plagued me for two decades vanished.

The science behind this transformation lies in MDMA's ability to enhance communication between the amygdala, which triggers the "fight or flight" response, and the hippocampus, a region that helps manage memories and emotions. Research with PTSD patients indicates a decrease in connectivity between these areas. Essentially, MDMA can quiet fear responses while amplifying emotional awareness.

Interestingly, breathwork has shown similar effects. A study on Soma Breath, a holistic breathwork practice, conducted by renowned neuroscientist Dr. Jeff Tarrant, aimed to assess its effectiveness on patients. Dr. Tarrant had previously explored psychedelics and their therapeutic potential, and sought a non-substance approach to achieve comparable benefits.

His findings were striking:

“Soma Breath techniques may be as effective as psychedelics in alleviating anxiety and depression.”

He concluded that just 20 minutes of coherent breathing daily—Soma Breath’s signature practice—can elicit brain responses akin to those observed during psychedelic experiences. The only other instances of such significant results he encountered were in studies involving monks.

Participants, whether monks or not, shared a commonality: they could silence their racing thoughts, gain new perspectives, and feel a sense of connection to their surroundings.

For those battling anxiety, this experience can feel empowering.

“We may be sitting on one of the most widely available and cost-effective therapeutic modalities that ever existed.” — Turow

Having witnessed the profound impact of breathwork in my life, I committed to this practice, resulting in remarkable improvements in my physical, mental, and emotional well-being. I found joy in practicing breathing exercises each morning, subsequently carrying that awareness throughout the day. This approach has enabled me to manage anxiety before it can take hold, restoring trust in my nervous system.

This power lies in repetition, which retrains the nervous system and rewrites the narratives of our lives. In my case, anxiety no longer had a place in my story.

Chapter 2: Understanding Heart Coherence

Coherent breathing, often referred to as heart coherence, is a vital aspect of this journey. Before diving deeper, take a moment to examine the chart below. Observe the variations in heart rate variability (HRV) patterns and the time it takes to transition between them. I'll explain its significance shortly.

Graph by writer

The differences in HRV are quite evident. Incoherent heart rhythms are erratic and jagged, while coherent rhythms flow smoothly. This distinction matters because erratic heartbeats can lead to chaotic thoughts, triggering emotions like anxiety, anger, and fear. Conversely, a coherent heart fosters clear thoughts and emotions, promoting feelings of joy, gratitude, and compassion.

The saying “we’re just on different wavelengths” resonates profoundly in this context. Various activities and substances can either disrupt or enhance our heart's rhythm, and breath is a powerful tool in this regard.

Visualize a calm body of water with evenly spaced waves; this symbolizes heart coherence. In contrast, turbulent waters represent incoherence. The encouraging news is that achieving a state of coherence can often be accomplished in just a few breaths. Staying in this state can harmonize our body's systems, leading to a profound sense of peace and connection.

Coherent heart signals can extend up to 10 feet from the body, as measured by the Heart Math Institute, influencing not just ourselves but also those around us.

They define heart coherence as:

“Coherence is the state when the heart, mind, and emotions are in energetic alignment and cooperation. This state fosters synchronization and harmony between cognitive, emotional, and physiological systems, leading to the efficient functioning of the whole.”

Maintaining a steady breathing rhythm—such as inhaling for two seconds and exhaling for two seconds—can help sustain this coherence despite external stressors, significantly alleviating anxiety.

Other advantages of heart coherence include:

• Reducing stress
• Elevating dopamine, serotonin, and oxytocin levels
• Boosting energy
• Enhancing clarity and productivity
• Improving emotional resilience
• Fostering compassion and understanding
• Supporting physical health and circulation
• Alleviating anxiety and depression
• Aiding digestion
• Strengthening the immune system

Now, let's consolidate our understanding of coherent breathing:

Coherent Breathing Practice:

1. Inhale through your nose (gently and without strain) for 4 seconds.
2. Exhale through your nose or mouth (smoothly and without effort) for 4 seconds.
3. Avoid pausing at the top of the inhale or the bottom of the exhale.
4. Continue for up to 5 minutes or 40 breaths to reach heart coherence.
5. Conclude by holding your breath for as long as is comfortable, then return to normal breathing.

If four seconds feels too long, start with shorter intervals—inhale for two seconds, exhale for two seconds, or three seconds each way—until you find your natural rhythm.

If you feel inspired by the power of breath, explore my favorite breathwork practice, Soma Breath, or check out the 22-minute daily practice that motivated Dr. Jeff Tarrant's clinical research.

This video, "The Incredible Benefits of 'Coherent Breathing' Explained," delves into the transformative effects of coherent breathing, offering insights into how it can enhance mental well-being.

In "5 Minute HRV Coherence Breathing with Andrew Huberman & Rick Rubin," you can experience a practical guide to coherent breathing that can elevate your emotional and physical health.