Supporting well-being across the lifespan. Breath • Body • Mind
Breathwork
Regular breathwork- consistency is key
People understand that for antibiotics and pills to work, they must be taken daily as per the prescribed dosage. Remember, breathwork is exactly the same— a daily practice really helps. The amount of time you dedicate can be up to you, but consistency is key.
Across many traditions, breath has long been recognized as more than just a physical process. In yogic philosophy, it is known as prana, while in traditional Chinese medicine, it is referred to as chi, both representing the vital life force that flows through and sustains the body.
Modern science supports the importance of breathwork techniques, showing their direct influence on the nervous system, heart rate variability, and stress regulation.
How do you breathe, and how does it affect your body, heart, and mental health? A 121 session will help you understand your breathing habits and how you can incorporate coherent breathing to actively maintain and improve your physical, mental, and emotional well-being.
A small, daily breathing practice can have a powerful impact over time. With regular practice, your breath becomes a simple and effective tool for supporting holistic wellness, balance, recovery, and resilience in daily life.
Coherent Breathing
Coherent breathing, also referred to as resonant breathing, is a slow and rhythmic breathwork technique that aligns respiration with cardiovascular functions. This practice typically involves 5-6 equal-length breaths (inhalation and exhalation) per minute.
Engaging in coherent breathing helps to calm the nervous system, reduces stress and anxiety, improves heart rate variability (HRV), and fosters an overall sense of relaxation and well-being. Many individuals practice this technique with guidance from audio resources or apps that provide a steady rhythm or chime to match the desired breathing rate.
How to Practice Coherent Breathing
Find a Comfortable Position: Sit or lie down in a relaxed manner.
Inhale Slowly: Breathe in through your nose for about 6 seconds, allowing your belly to gently expand.
Exhale Slowly: Breathe out through your nose for about 6 seconds, allowing your belly to gently contract.
Maintain a Rhythm: Continue this pattern of slow, equal-length inhales and exhales, targeting around 5-6 breaths per minute. Utilizing a timer or guided audio can assist in maintaining the pace. While there are various timers available, I find that a metronome effectively sets the pace with every second, rather than just at the beginning of the breath, which may cause one to rush or slow down unnecessarily.
Relax Your Body: As you breathe, consciously release tension in your face, neck, and entire body.
Observe Without Engagement: If your mind drifts away, gently redirect your focus back to the sensation of your breath.
Start Small: Initiate with shorter sessions lasting a few minutes and gradually extend the duration as you become more accustomed to this holistic wellness practice.
Benefits
Stress and Anxiety Reduction: Coherent breathing significantly calms the sympathetic nervous system.
Improved Mood: This breathwork technique can help regulate emotions and alleviate feelings of anxiety and depression.
Enhanced Brain Function: The rhythmic breathwork may boost circulation in the brain, supporting overall cognitive function.
Better Heart Health: It promotes heart coherence, a state of synchronicity between your breathing and heart rate.
Better Sleep: Regular practice can improve sleep quality and assist in addressing insomnia.
Important Considerations
Start Slow: Avoid forcing deep breaths, especially in the beginning, to prevent light-headedness or dizziness.
Consult a Professional: If you have serious medical conditions, particularly involving the heart or lungs, or certain mental health disorders, consult a healthcare professional before practicing coherent breathing.
Practice Safely: Always practice breathwork techniques like coherent breathing in environments where losing consciousness does not pose a danger, such as driving or operating machinery.
Your respiratory rate can be measured in three steps:
Set a timer for 1 minute and find a comfortable position to sit or lie down, allowing yourself to enter a state of rest. It's best to avoid any strenuous activity beforehand to enhance your experience with breathwork techniques. Start the timer and count the number of breaths taken in that minute, focusing on the rise and fall of your chest. This practice aligns with coherent breathing principles, contributing to your journey towards holistic wellness.