The Synergy of Mushroom Microdosing, Meditation, and Breathwork
New to Microdosing? Here’s the nutshell description:
Microdosing psilocybin containing mushrooms involves consuming sub-perceptual amounts of the mushroom with the intention of reaping some of the physiological and neurological benefits associated with psilocybin, without the sometimes overwhelming effects of a deeper psychedelic experience. A microdose typically ranges from 50 to 300mg of dried mushroom, depending on individual sensitivity and goals. Microdosing preferably follows a schedule, with “dose-days” and “off-days”. These schedules vary again depending on personal goals and lifestyle limitations (ie work schedule). Users have reported effects ranging from mental clarity and enhanced creativity, to increased access to emotions, subconscious material, and empathy.
What's Happening in the Brain:
Psilocybin, the active compound in mushrooms, is converted into psilocin in the body, which binds to serotonin receptors, particularly the 5-HT2A receptors, in the brain. This interaction with the serotonin system is associated with enhanced neural connectivity and promotes neuroplasticity—the brain's ability to reorganize itself by forming new neural connections. In our day-to-day experience, these new neural connections can produce new perspectives, new (more healthy) habits, and improvements in mood, cognition, and more easeful emotional regulation.
Here’s the Catch: its Not Really About the Microdose?!!
Naturally, people are interested to try microdosing as a way of relieving the effects of an undesirable experiencing they are having. This could range from diagnosed depression, to a simple desire to feel more excited about facing the day. Whatever the motivation, there is often an assumption that the microdose will do all the work. This puts the focus entirely on the microdose, and sometimes people are sort waiting around for something to happen. Well, as they say, the watched pot never boils. This reliance on the microdose to solve all the problems often leads to disappointing outcomes and a feeling that microdosing didn’t work.
There is a Better Way!!
A better approach is to “set it and forget it” when it comes to microdosing. The mushroom is really meant to act in the background, keeping the brain plastic and adaptable while we get on with the ACTIONS that really improve our lives and well-being. Microdosing can be far more effective when it is combined with, and used to enhance, other transformative and life-affirming practices. I focus on meditation and breathwork in my mentorships. These practices alone have been used for thousands of years to produce the same effects that people seek through microdosing. Put all together, and there can be seriously positive effects.
Meditation. Is. the. Key.
There is a reason that some form of meditation, or induced trance state, underlies every spiritual tradition on the planet. Meditation is so crucial that the refinement of the practice has been the focus of entire traditions spanning generation after generation. The value of practicing sitting in silence with oneself and growing one’s Self-Awareness cannot be overstated. Meditation is a practice that involves focused attention, mindfulness, and often a state of relaxed awareness. Regular meditation can lead to numerous benefits, such as reduced stress, improved concentration, and heightened self-awareness. When combined with microdosing, meditation can amplify these benefits by providing a structured environment to harness the enhanced neurochemical conditions that microdosing can induce.
How Does Meditation Affect the Brain?
Meditation has been shown to increase the thickness of the prefrontal cortex, which is associated with higher-order brain functions such as awareness, concentration, and decision-making. It also decreases the size of the amygdala, the brain's fear center, which helps reduce stress and anxiety. Both microdosing and meditation promote neuroplasticity and increase levels of brain-derived neurotrophic factor (BDNF), which supports the survival and growth of neurons.
We All Breath! Now, Try the Power of Breathing Consciously.
Breathwork encompasses various techniques that involve intentional, refined, and practiced breathing patterns. The techniques that I teach in my mentorships are derived from the Himalayan Yogic tradition and include many practices that might be familiar in a modern yoga class, but also include a variety of deeper and more powerful practices. Familiar breathwork programs such as Holotropic Breathwork, and the Wim Hof Method are derived from these older traditions that are more spiritual and transformative in nature. Breathwork has been shown to reduce stress, increase energy, and improve mental clarity. When integrated with a microdosing regimen, breathwork can enhance the physiological and psychological benefits, making the overall experience more profound and beneficial.
How does Breathwork Affect Brain:
Breathwork techniques can stimulate the vagus nerve, which is a key component of the parasympathetic nervous system responsible for rest and digestion. Activation of the vagus nerve promotes relaxation and reduces stress. Breathwork can also influence brainwave patterns, promoting alpha and theta brainwaves associated with relaxation, creativity, and deep meditative states. Like microdosing and meditation, breathwork can enhance neuroplasticity and increase BDNF levels.
Benefits of Combining Microdosing, Meditation, and Breathwork
Enhanced Focus and Clarity: Microdosing sharpens focus, while meditation and breathwork train the mind to sustain it, creating a powerful synergy for productivity and creativity.
Emotional Balance: Meditation helps in regulating emotions, which, when combined with the mood-boosting effects of microdosing and the calming effects of breathwork, can lead to greater emotional stability and resilience.
Deepened Mindfulness: The subtle consciousness shifts from microdosing can make it easier to enter and sustain a meditative state, promoting deeper mindfulness and presence. Breathwork can further enhance this by bringing attention to the breath and the present moment.
Stress Reduction: Both breathwork and microdosing have stress-reducing properties. Together with meditation, they can significantly lower anxiety levels and promote a sense of calm and well-being.
Improved Physical Health: Breathwork enhances oxygenation, circulation, and detoxification. Coupled with the neuroplasticity-boosting effects of microdosing and the structural brain changes from meditation, this can lead to improved overall health and vitality.
Practical Tips for Combining Microdosing, Meditation, and Breathwork
Establish a Routine: Consistency is key. Set aside specific times for meditation and breathwork during your microdosing schedule to create a harmonious routine.
Start Slow: Begin with basic meditation techniques and simple breathwork exercises. As you become more comfortable, you can explore more advanced practices.
Listen to Your Body and Mind: Pay attention to how your body and mind respond to the combination. Adjust your practices as needed to ensure a balanced and beneficial experience.
Keep a Journal: Documenting your experiences can help you track progress, understand patterns, and make informed adjustments to your routine.