Improve your Heart Rate Variability with Coherent Breathing
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- čas přidán 22. 06. 2024
- ☀️ Learn how to Breathe with Neil on Zoom: www.thebuteykomethod.com/one-...
Increase Heart Rate Variability: Guided Coherent Breathing Exercise | 5.5 Breaths Per Minute | 5.5 Seconds In / 5.5 Seconds Out
Chapter links:
00:00 Guided Heart Coherence Breathing Exercise (8 Mins)
07:44 Unguided 5.5 BPM Breathing with Bells & Bubble (10 Mins)
18:40 Silent Outro (30 Seconds)
Welcome to a guided coherent breathing session designed to enhance heart rate variability. Regular engagement with this exercise (20 mins+ daily) has been shown to boost heart rate variability, improve vagal tone, and foster a sense of calm and resilience.
In this version, we will be breathing at a rate of 5.5 breaths per minute. Breathing in for 5.5 seconds and breathing out for 5.5 seconds.
It’s really important that you breathe gently and quietly during this breathing exercise. Please avoid taking any big or loud breaths, as this will cause you to over-breathe, which can negatively impact your heart rate variability in the long term.
You can practice this breathing in a sitting posture or lying on your back with your feet flat on the floor and your knees rising up towards the celling.
We will be using a breathing bubble and bell sounds to help keep time.
About Neil:
Discover personalized breathing guidance with Neil via Zoom:
www.thebuteykomethod.com/
For more audio tracks by Neil, visit Insight Timer:
insighttimer.com/neiltranter
Safety Notice:
Breathwork has profound effects. It can alter heart rate, blood pressure, and blood PH levels. This exercise is typically safe for many, but if you are pregnant or dealing with serious health issues, please consult with a healthcare provider before beginning. Always listen to your body, pausing or stopping as necessary. Avoid this exercise while driving or operating machinery.
Disclaimer:
The content within this video is for educational purposes only and is not to be taken as medical advice or instruction. Always consult with a healthcare professional before altering your lifestyle or health routines. Never force or strain; if discomfort arises, cease the exercise and consult a physician. This video is for non-commercial, private use only and should not be edited or redistributed.
#hrv #heartratevariability #coherentbreathing
Had to stop several times, but it got progressively easier and I feel very calm and clear now. Thank you, thank you.
Thanks so much for sharing Marie 🙏🏻. Yes it's really important to take breaks and adapt the practice to your body. This video has soma additional guidance and uses a metronome so that you can adjust the count if needed: czcams.com/video/MkscOWI8aNc/video.html
Thank you for this. Very healing for long COVID
You are very welcome @craigholliday390 🙏🏻
I just wanted you to know that I had been unsubscribed for some reason but I am again and so thankful to you for how you help me and yes I now have my family joining. Thank you so much for everything you do! Your a blessing ❤
Welcome back @HumbledKiki! Thank you so much for your kind words 🙏🏻. That's a lovely thought, all of you breathing along together 😀. Wishing you all a lovely weekend ❤️
Very good clearly gives 5 seconds in and 5 seconds out with the bell tones
Good excersise
Thank you @yunpate1891 🙏🏻
So sorry for leaving another message but I can't but to say Thank You again. My family and I just finished your exercise and we are exhilarated.
Amazing! Well done everyone, and thank you for sharing ❤️
Thanks for this.
My pleasure!
Good man.
Thanks @johnmc3862!
Thank you for free your videos on CZcams! I have a question. I would like to incorporate a breathing pattern in my qi gong practice. Not just following inhale and exhale with the movements. But like 5-5 or 4-6 so that i can flow with the breath and movement. What type of rate would you advice?
Hey @JorBrouwer, you are very welcome 🙏🏻. It depends on your body and breathing health. You want to be able to breathe slowly, but also keep the breathing light and quiet to avoid over breathing. Ideally, find a mild air hunger (very gentle air shortage of air) but not too strong. So you could start at 4:4 or 5:5 and then adjust up or down accordingly. I explain more in this video, although you will need to take the movement into account: czcams.com/video/MkscOWI8aNc/video.html. Hope that helps!
I love ur videos and I am doing different Buteyko breathing 3 times a day. My sleep time decreased. Am I overdoing it?
Thank you for your kind words! Just to clarify, the coherent breathing exercise isn't Buteyko. But the breathe light and small breath holds are. 3 times a day is fine as long as the practice feels gentle and is not stressing your body. You could try going more gently with lighter air hunger. Listen to your body, and if needed, adjust your practice to find what works best for you.
How long should a daily practice be for breathing like this?
The research points at 20 minutes a day to see an improvement over an 8-week period:www.ncbi.nlm.nih.gov/pmc/articles/PMC8924557/. But you can start with 5-10 minutes a day and work up to this. Check that you have the technique right and are not over-breathing before you up the amount of time you spend on it. During the exercise, your breathing should be soft, quiet and gentle. You should feel calm and relaxed, ideally with a very mild shortage of air. There is a more comprehensive video guide to slow breathing here: czcams.com/video/MkscOWI8aNc/video.html. Hope that helps :)
Why is your video 19 minutes if the recommendation is 20? It would be so great if it were 20
It is still long breaths though... for me ... and exhale through mouth??? Feels i don't have enough oxygen to breath out
Can we increase the timing duration of each in and out breath as we get more proficient? Is it better to have a higher timing duration?
Yes as long as you can keep the breaths light, gentle and quiet.
@@thebuteykomethod For this breathing in and breathing out, do we try to breathe as deep as we can?
@@keewayne3 No, keep it light, quiet and gentle. This video explains how to do slow breathing safely: czcams.com/video/MkscOWI8aNc/video.html
@@thebuteykomethod So do you mean as little and shallow as possible for the amount of air?
Is the key to slow down the rate of breathing?
Sorry this is just a suggestion from me.
Some of the techniques you teach are not very suitable for some patients with high blood pressure and depression.
U need to warn to be careful if you do the technique.
Depressed patients need to talk or express their feelings because they are more often silent.
if they are not encouraged to talk this can cause their depression to be difficult to heal.
Different from patients who only have anxiety, maybe your technique helps.
For patients with high blood pressure and heart disease it is not suitable to practice boyteke breathing exercises.
I'm sorry if I missed your video about the warning.
Hey @HULK_CORE, thank you so much for your input. There is a message in each video to review the safety section in the description, but I'll do my best to make this even clearer in the future. I completely agree that talking therapies are a wonderful way to support people through anxiety and depression (Personally, I have worked with a number of therapists in the past). Just to clarify - this video is coherent breathing rather than buteyko, although both can be used to help manage blood pressure if adapted correctly and used under the supervision of a trained breathing coach such as myself (with the approval of the doctor/healthcare provider).