HRV Breathing Exercise - Night Mode | Heart Coherence | TAKE A DEEP BREATH
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- čas přidán 19. 10. 2021
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About This Video
Heart Coherence is a relaxing breathing exercise that can help you relax and fall asleep fast, this is made with 'night mode' in mind, so I reduced the blue light, so you can calm down & unwind. This one-hour version is perfect for bedtime.
#fallasleep #breathingexercises #takeadeepbreath
Coherence Breathing is based on a 5.5 second inhale followed by a 5.5 second exhale using your nose. There are many scientific benefits such as improving heart rate variability (HRV), reducing blood pressure, and inducing greater feelings of relaxation, to learn more check out my #Breathcast with Dr. Brown • The Incredible Benefit...
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About TAKE A DEEP BREATH:
Welcome to TAKE A DEEP BREATH (TADB), here you will find a huge variety of Breathing Exercises for Health, Relaxation & Motivation, as well as interviews with the worlds leading experts in Breathwork and Wellness.
Our breathing tutorials will help you cope with stress and anxiety, raise your energy and improve your immune system. Our video library has a wide variety of breathing exercises such as The Wim Hof Method, The Buteyko Method, Box Breathing, Breath of Fire and many other Yoga breathwork pranayama’s. Breathwork has been an integral part of Yoga for centuries, and now with the help of people such as Wim Hof, Patrick McKeown, and Joe Rogan, breathwork is now part of mainstream society.
These Breathing exercises are extremely powerful and act as mindfulness meditation, breathwork allows you to activate your parasympathetic nervous system which reduces the stress hormone cortisol.
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Safety Information:
Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.
Disclaimer
The information provided in this video is provided for informational purposes only and is NOT to be used or relied on for any treatment purposes. All information provided by TAKE A DEEP BREATH is of a general nature, only for educational/entertainment purposes. No information is to be taken as medical or health advice. Follow this breathing exercise at your own risk. TAKE A DEEP BREATH or Mike Maher is not responsible for any losses, liabilities, injuries or damages resulting from any and all claims as a result of your reliance on the information contained in this video. There is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. We use affiliate links which means if you buy something, we'll receive a commission, we appreciate the support you give us and we hope to keep adding value to you.
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In 10 weeks of coherent breathing twice a day for 20-30 minutes my daily severe at times asthma of over 50+ years is almost completely gone, I’m eating dairy again and even while it’s raining cold and damp my breathing is better than ever. I’m almost completely off of medication that I’ve been on daily for most of my life and I have tried EVERYTHING for 2 decades to heal. I’m sleeping soundly 8 hours a night for the first time in years without the need for supplements to help me sleep, my ptsd and anxiety are gone. I’m managing stress better than ever before and even managed to feel stable and capable through the death of my father and dog in the same week on top of having recently moved my mom to a dementia facility, and running a home business with a family on a small farm. I have never felt more stable, at peace and well in my life! And this is only after 10 weeks!!!
Incredible results, so pleased for you
Wow ❤
Can you leap tall buildings too?
@@swyllie30probably not but might help get the sick out of your 🍑
@@swyllie30😂 well I am a climber…
This cured the severe social anxiety I had. I started playing this when I was out. Whenever I found my heartbeat racing, I'd stop (somewhere safe or park my car) plug in my airpods and start syncing my breath to this audio. Mike, thank you for creating this one
wow wow wow you just made my day xxx Mike
I'm using this to build stamina
@@azoplayz2385 how does this build stamina?
@@enlightenedinterstellarbei8020 hmm hard to explain but I guess you could call it backup breath or backup breathing it will make more sense if you were fighting somewone
@@azoplayz2385 that’s cool! Thanks for answering my question.😊
This is a game changer if you follow along for the full hour or even a couple hours while going through your life. When the last time you were ever truly relaxed was as a pre-traumatized kid it’s easy to not realize your body is in survival mode.
Also if you do it for long periods take a break every hour to avoid becoming lightheaded from too much oxygen and too little CO2. If this happens holding your breath until you feel a strong need to breathe is a quick fix.
You should specify ...hold your breath on exhale....
❤
This defenetly helps me from recovery of addictions such As fentanyl,benzodiazepams,and amfetamin. I stopped 10months a ago and still Have sometimes Bad anxiety and this really helps...
I think this Works by connecting/balancing subcouncious mind(emotions) and conucious mind (Thinking). I dont know but IT Works! Thanks u a lot!
Keep going. So happy to hear about your recovery. You are an inspiration 💜
It’s amazing how the more you do this exercise the easier it becomes!
Exactly it's true 👍
I have unmedicated ADHD, which is so much more than an inability to pay attention.
I was born with lessions on my prefrontal cortex, an overabundance of dopamine transporters, and either a dopamine deficit or oddly shaped dopamine (the research hasn't reached a consensus yet).
Dopamine regulates cognitive activity in the brain, and the PFC regulates the activity of the entire body through impulse control.
My neurodivergent brain led to an imbalanced body, with related dyspraxia / developmental coordination disorder and generalized joint hypermobility leading to chronic pain.
The physiology of ADHD is a hyperfixation of mine, and I recently learned about heart rate variability biofeedback (HRVB) as an easy way to balance the cardiopulmonary system and, by extension, the brain.
I woke up in pain today, but doing this for just six cycles over one minute helped my body relax. The pain is still there, but my nerves aren't so wound up.
And on top of that you’re gay as well 🤣🤣
This helps so much for reducing my resting heart rate. After a week my RHR was down to 60 from 80-85.
The very same has occurred in my body mind also! Incredible
I have bad anxiety and the noises this breathing exercise makes helps me calm down so well. I go to this video every night before bed now. this has made a good impact on my life ❤️
AWESOME IT BRINGS YOU STRAIGHT INTO YOUR VORTEX WHERE YOUR INNER PEACE AND YOUR WELL BEING FLOWS .. NAMASTE TO EVERYONE .. THIS IS HOW YOU CONNECT WITH YOUR SOURCE ENERGY .. ENJOY THE HEALING
Wow
100 💯💪
Thank you for this healing video
this is just wonderful. With my exposure to many breathing videos, this actually is the video I liked the most because I actually just skipped others but something in this video pulled me in. This is one of the few videos where I actually tried to deliberately breathe. Here I am, in the writing of this comment, finding solace and finding my inner calm during the day. Cheers!
Love this! It’s so simple but effective ❤
Thank you so much for this!! Literally just saved me!!! Much appreciated
Love this! Exactly what I was searching youtube for. Thank you for sharing🙏🏻🥰
Had trouble sleeping, WOOSH not anymore, big thank you
5 ⭐ thanks for this helpful guide, even after meditating for 10 years now, I still enjoyed the simplicity of this breathing exercise and find it very useful.
I love this it is so so relaxing , I breathe very gently, god bless you all 🥰
Appreciate this so much
I use it every morning to regulate breath
Great companion
Thank you
Thanks!
I've been wishing for this - many nights hitting replay on the 20min version. Thank you
Thank you for watching and leaving a comment 🙏
Why don't you loop the video?
U can play it on loop thru CZcams. Just go to settings.
This one will be my new favorite. Thx!
Thank you for watching
I'm going to use this regularly. Thank you.
So pleased 😀
Thank you for this !
Just found this after pressing repeat on your 20min one like someone else says. It's brilliant for calming and just going back to thinking about your breath. Thank you Mike. X
Thank you
This is amazing to add to the breathwork arsenal! Thank you so much ☺️
Thank you. Anxiety struck me out of nowhere when I went to bed, and while I know and use deep breathing, this time, I needed something to follow along to. I don’t know how you made this, or why, but your work was a mental saviour. Again, thank you. 😊
Thanx for this video, the one I use regularly is a little loud for sleeping and this is perfect and it’s long enough for those of us that really love this! The absolute best breathwork if you’re really wanting to notice the shift from stress to calm tangibly . 20 minutes daily is recommended but I can do this for hours a day in the background whilst reading it helps me retain information and maintain focus. ❤ Has loads of scientific research behind it.
Cheers again mate!
Can you do another version of this but with the inhale exhale sound effect please, thank you it would be much appreciated
This has help me a lot
Thanks for the night mode version!!
Great video! This is how you do it.
Really appreciate the comment, thanks for watching
Thank you so much for this
You're so welcome
Just love this..so calming..love the red😍
Thanks JJ
Perfect thank you
🙏
Excellent1 Thanks.
Dziękuję
If you like this breathing exercise, you'll love my new app The Breath Source, download now and get started for FREE click here thebreathsource.pxf.io/tadb
Bnnn Ed for no go to 5tycg😂v
Ok lets try with this as well. 😀
❤️ For poeple who struggle with mental health ❤️
Hope it helps you
@@TAKEADEEPBREATH Is this 4 seconds in and 4 seconds out?
My doctor actually reccomended me this one after Ive told her about my anxiety & depression. I started off with just 5 minutes to start my day. Even just that much made such a difference in my overall anxiety levels, ehich helped me be more productive, which helped alleviate my symptoms of depression. I feel the difference on one day I didnt do this routine in the morning, and my entire day was in a funk. So no matter what, i aim to fit this in somehow.
Normally, i breathe and meditate on something. Today, i "breathed out" my anxiety.
This is an amazing and affordable way to help cope with your every day stressors. (But please dont avoid real professional help if that is something that you need ❤)
This works! Just started doing this and tracking my HRV on my apple watch. For doing this for 10 minutes my HRV went from 28 on a stressful day to 100.
It affected your sleep hrv?
@@roadguide123 I can view my HRV changes before and after doing this on my Apple Watch. It was very low before doing it and I was impressed by how quickly this can improve my HRV.
Are you using an app to track it on your watch?
Fantastic idea with the night mode 🙏
Hope it adds value, best wishes, Mike
Awesome,very useful,
Thank you, Mike
i had such big anxiety at night and this helped me to calm down and fell asleep finally....
Amazing useful tool. Thank you so much. You share so generously. Alison Jayne
Really nice thank you
Thank you for this video! Could you please add a 6sec inhale and exhale version of this chimes?Much appreciated
have you tried adjusting the speed settings to 0.75 or 0.5 speed?
Thank you for this nice video❤
Glad you liked it!
Thanks, brother man! Now I can make my session longer without having to reset the clip.
You're so welcome
Sweet dreams everyone 😴
Night night
🔥🔥
Hello!!!!
Mike, this is great. It sounds like you are using a sound bowl in this audio. I'm just curious to know what the tuning is? 440hz? 444hz, or 432hz?
I wish you could do one where the dot in the middle reach the end and the center. I think its confusing when it start and end. I want the cirkle to be full and empty.... thank you 😊 and also a beginner when its 4 sek. Its so hard. I cant do this... but i love the sound, relaxing.
I have a feeling it’s done purposely like that so you don’t force the breaths.
I’ve noticed when I don’t force the breaths I get better results. Like approximately 80% of full inhale and exhale.
Not saying you’re doing it wrong as I have no idea - just an observation 😊
How do you do? Thanks for sharing. I was on a Breathe/Yoga retreat and we also did this exercise. A question: Is it better to breathe in several times and out several times through the nose, or 1 long breath in and one long breath out of 5.5 seconds? Merci merci!
May you do a 6 second inhale-exhale version?
Thank you Mike, this is really helping anxiety and brings me peace in bed. What are your thoughts on slowing the speed down on CZcams to half speed or 0.75 to extend the breaths and would you recommend that? Many thanks.
Tomos
This breathwork is designed to work at this specific frequency to harmonize the circulatory and central nervous systems. If you want to experiment with slowing down your breath even further you can try the buteyko method which has other benefits
Since I’m doing this, once or twice a day, my hrv improved dramatically. My Migraine is gone. I can eat Gluten again. My relationships got so much better and my leg, which I lost 2016 in a motorcycle accident started regrowing!
I believe the first two sentences but not the last one 😂😂
Are you planeria 😂
Id love a Spotify downloadable version of one of these. I've been looking. If you did one in podcast form free users could download id name my first born after you
My goal is to improve HRV score. 5/5 - 22
5/6 - no score...I slept 2 hours. Start this video, 2x, 15 and 5 minutes
5/7 - 33. 41 minutes throughout the day
5/8 - 34.
I hope you’re right , I haven’t had anxiety attacks in several months and I sure wouldn’t like to start having them now. 😅
Which breathwork would you recommend for labour !
This is delicious 😋 😍 😊 thank you
please make one video on HOW TO EXTEND EXHALE?
you could place markers exactly where inhale changes to exhale. That will allow a better timing for the user.
Isn't it when the tone sounds?
Is the breathing suppoaed to be constant in that I am either in a state of inhaling or exhaling? This pacing is making me feel kind of anxious but maybe that's because I'm doing it wrong
Is this available as a podcast? I feel like it would be a lot easier to stream that way
Download it and play it😂
🙏🏽🙏🏽🙏🏽
Does this help with heart palpilation
I prefer this at 0.75 speed ❤
Lovely. Any chance there's one with a longer inhale / exhale
there are some breathing apps that allow you to adjust the length of inhales, hold, and exhales
@@windwhisprz i put the playback speed on .75
@@windwhisprz That would be awesome, do you know the name of any of them offhand?
My hrv is hitting low as 16 . Do this exercise will improve my hrv ? Hrv 16 is safe ? Please guide
Can we order from the menu a soft Tibetan bells
I saw your podcast with Dr. Brown and if I'm not mistaken he recommended 20-min exercisr a day. Is it ok to do 1 hour sessions? Thank you
It’s totally fine!
I have a severe asthma problem.
I cant breath after corona.
Does it really works for me?
Please suggest anyone
Can this be effectively done while listening to a podcast on the side or should we focus entirely on this only?
You can
Shouldn’t the exhale be longer to trigger the parasympathetic nervous system?
It's very difficult for me to take long inhales even while focusing on belly breathing. My whole body tenses up. I have no issues exhaling. Can I still benefits from it? I usually prefer 4 count inhale 8 count exhales ahhhhh and that stops anxiety/stress.
Can you do this an hour before bedtime for sleep?
Of course you can, every hour of the day
Thanks great help,is there an app you can download?
One day maybe 🙏
1:11
Unfortunately your link to your app downt work
what do i do if i cant take that deep of a breath through my nose? feels suffocating
Does anyone else find this much to fast, and struggle to keep up.? It helped my heartrate a bit last night but tonight I'm worse. I know it isnt anxiety. I have had that before . But it is worrying because my symptoms are getting worse day by day..
I thought for rest& digest we needed to longer exhale than inhale?
Can i breath in through my nose and out my mouth instead? Feels better to me.
The correct way is nose only, but perhaps you can work up to that ♥️🙏
I like practising this morning and evening. But the problem is I always drift to sleep. Is it normal ?
Stand then
Is this video something that should be listened to at night or anytime.
The title is night mode
I guess no one reads these comments. I use it multiple times per day in a couple different ways. I keep it playing quitely in the background, specific times when I am able to sit quitely and focus and while going to sleep. If I awaken during the night I will play while am going back to sleep. If I am potentially over doing it or causing and harm I would like to know.
Doing this for an hour is ok? Not too much?
Hi I don’t see it in the description, weirdly, can someone help me? Are the inhales fast and deep or slow and shallow?
Just follow the rhythm on the video brother
@@Anestis28 not so helpful, friend. As a teacher, he should be articulating every second what exactly he means. xx
In another video he explains that it doesn’t matter if you don’t inhale deeply just a nice slow rhythm in and out , I hope this helps you 🙏
@@Aquapupp but that’s not true. It DOES matter. A lot! 🙏🏽
Is this 5.5?
Out through mouth or nose?
Doesn’t really matter because it’s mostly your vagus nerve that causes this to work, but I do it through my nose if it’s unblocked.
try it at .75 speed for a longer count
oooh nice!
Thanks, that is a great Tip! I love the sound etc. but notice it makes me hyper ventilate after ten of these breaths as because my natural breathing rythm at rest is slower then in this video.
Is this 6 breaths per minute or 5 breaths per minute?
5 in 5 out is 6 breaths per minute, 6 in 6 out is 5 breaths per minute, 5.5 in 5.5 out is 5.5 breaths🙏😘
ma non ci sono pause?
Am i now supposed to slower my breathe? This thing is so fast.
What happens if you can’t keep up?
Use 0.75×
Nothing. Just trying is ok
@@karumina this comment is a testament to what I was going through at the time. Worry about everything. Including not being able to keep up with a breathing exercise*
@@LazyTelevison I know. I also have trouble keeping up sometimes, but only because my body is so tense. As I breathe though, it releases the tension and I am able to take deeper breaths
He b be c
When doing this, are you supposed to get to a full deep inhale and full exhale with each breath? Or just inhale and exhale whatever level you're at the 5.5 second mark?
Apparently it should be gentle and light breaths rather than full and deep
Is it just me or it is way too fast? Isn’t supposed to be 6 breath per minute? Personally I just can’t breath that fast it’s actually getting me anxious. I do lots of deep breathing, mostly box breathing, where I inhale hold exhale and hole, slowly. I don’t understand how a fast breathing technique like this one helps HRV? Please explain.
This makes me feel sick and short of breath, my body wants to naturally inhale much longer then exhale quicker.
It sounds like you have a tendency to hyperventilate as a longer inhale with shorter exhalation will throw the O2 to CO2 balance off and is a form of hyperventilation but it may feel norm to you if this is the pattern your body has gotten used to. There’s been a lot of studies done on coherent breathing and it was found to be the most beneficial form of breathwork as all physiologically processes that can be measured are optimized at this rate but if it’s very different than your norm than it may feel uncomfortable at first. The most important thing is that you relax and breathe gently and lightly and try to avoid taking in big deep breaths but instead work on softening and slowing your inhale which will allow your exhale to soften and lengthen. Do not push yourself to inhale more or exhale beyond what’s comfortable if you haven’t reached the chime, just pause till you hear the chime and resume it will get easier as you relax and practice daily and only do 10 minutes to start if it’s hard for you to relax. Overtime you can gradually extend the time and just 20 minutes a day can have profound effects but if you have anxiety then doing it twice a day is even better once it feels comfortable for you. On the Breathing Zone App you can set the chimes for whatever rate is comfortable for you and then gradually slow it down as it becomes easier,