Discover the Power of HRV Breathing: Guided 4/6 Coherent Breathing
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- čas přidán 2. 06. 2024
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Increase your Heart Rate Variability: Guided Coherent Breathing Exercise | 6 Breaths Per Minute | 4 In / 6 Out
Chapter links:
00:00 Intro
00:54 Guided Coherent Breathing Exercise
08:24 Unguided 4/6 Breathing with Bells & Bubble
This is a guided coherent breathing exercise which has been optimised to increase heart rate variability.
Used regularly (20 mins+ per day), this breathing exercise can help to increase heart rate variability, improve vagal tone and help you to feel calmer and more resilient.
In this version, we will be breathing at a rate of 6 breaths per minute. Breathing in for 4 seconds and breathing out for 6 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:
Work with Neil on a 1-2-1 basis from anywhere in the world over Zoom here: www.thebuteykomethod.com/
www.neiltranter.com/
More of Neil's audio tracks can be found here on Insight Timer: insighttimer.com/neiltranter
Safety:
Breathwork is powerful. It can change your heart rate, your blood pressure and even the PH of your blood. Although this exercise is suitable for most people, please don’t use it if you are pregnant or have any serious health conditions without first consulting your doctor or therapist. Most importantly, listen to your body and take a break or stop if you need to. Also, please don't listen to this recording while driving or operating machinery.
Disclaimer: The content of this video does not constitute medical or professional advice or services. The primary purpose of this video is to educate and inform. Before making changes to your lifestyle, diet, exercise, drug or supplement routines, you must first discuss the changes with your doctor. To reduce the risk of injury, never force or strain during exercises and never listen or watch this video when driving or operating machinery. If you experience pain or discomfort, stop immediately and consult your doctor. Other special cautions may apply to individuals with specific health issues, please consult your doctor if you are uncertain whether the exercises or advice is suitable for you. Any liability, loss or damage in connection with any use of this video, including but not limited to any liability, loss or damage resulting from the performance of the exercises or advice and information given here, is expressly disclaimed. This video is available for private, non-commercial use only. You may not edit, modify or redistribute this video.
#heartratevariability #CoherentBreathing #DiaphragmaticBreathing
#breathingexcercises #BreathingTechnique #SlowBreathing #BreathingExercise
I had been struggling to master the 4-6 breathing until this video finally appeared and I am now able to do it for ten minutes satisfactorily. 👍🏻Thank you. 🙏🏼
Excellent! Really glad the video helped and thank you so much for sharing 🙏
My HRV scores have been around 20-50% and after this breathing exercise I had 100% for the first time! ❤❤❤ Thank you soooo much!
Wonderful! It's really rewarding to hear that the breathing exercise is giving you a measurable benefit. You are very welcome ❤️
Amazing! My first time following one of yiur breathwork videos 😊 definitely feel better. The bells are great also
Awesome! Thank you and welcome aboard 🙏
Thank you for this 4/6, it helps so much when I am stressed at work. The rhythm is perfect and the sound very soothing. Your directions are calming as well.
Thank U so much!
So relaxing
I do it several Times a day. The Bells are buitiful and so is your voice.
Keep up U work..
God bless you
Thank you so much!
Really appreciate your videos. Tnx😊
My pleasure 😊
Wow brilliant, i can this will be world-changing! 😅
i was doing the 5.5/5.5 for a long time, and this 4/6 brought up such an instant, prolonged, yet gentle challenge, whilst keeping as relaxed as possible ... plus, it feels so much longer!
Looking forward to acclimatising and seeing what effect this has.
Thanks so much, Neil!
Fantastic! Good luck with your adventures with breathing @osteoventure 🙏
I love it. I do it every day.
Fantastic! Glad you love it so much :)
Thank you SO much!!!!❤❤❤
You are welcome!
my head kept dropping towards the end 😂was falling asleep
Lovely! Glad it helped you to down-regulate into rest and digest mode 😄
4/6 is definitely the best cadence.
Yes I love it too! So calming.
Thank you Neil
This really helped me this afternoon. I feel calm and relaxed 😌 😊
You're welcome 😊 Really glad it helped you to feel calmer and more relaxed ❤️
That was certainly the most relaxing thing I’ve done in ages. Thank you of course I’ll be back.
Lovely! Thank you so much for sharing and commenting 🙏🏻
Thank you thank you!!
Very calming and relaxing. Great balance of explanation and bells only.
Curious as to why the knees are bent and feet flat on the floor as opposed to straight legs.
You're welcome @darrellbalfour7987. When you are lying on your back, having the legs in this position better supports activation of the diaphragm, which leads to slower and calmer breathing. Home that helps 👍
Excellent. That is a good reason!
Thx ❤
Hello! First of all, I thank you very much for the work you have done. I wanted to know when was the best time for this breathing? before going to sleep? on an empty stomach etc
You're welcome! I would definitely say before eating rather than after. This way, you are helping the body to prepare for eating by shifting into rest and digest mode. Also, most of the breathing exercises in this channel are Buteyko which involve creating air hunger which is easier to do on an empty stomach. Before bed is also good to help down regulate, prepare sleep and ensure gentle quiet breathing overnight. Hope that helps 🙏
Wow I've had a headache for 2 days and doing this and light breathing exercises on Neil's site got rid of it. This is a first. Thank you once more for your generosity. Really appreciated.
Wonderful! Thank you so much for sharing, and I'm really glad the breathing exercises are helping 🙏
Hi Neil, great video! Is it possible that you add it to the playlist with the other Buteyko breathing exercises?
Thank you, @jort6532 ❤️. I've not added it to the Buteyko playlist, as technically it's not a Buteyko practice (although it is Buteyko informed). But I have added it to the slow breathing playlist here if that helps: czcams.com/play/PLSTo-HpulVrBxQHF372T_8fU6enpG2QJ-.html
@@thebuteykomethod i didn't know you had a separate playlist for slow breathing. I will check it out as well! Thanks for the work you're doing, these video's are really beneficial!! :)
Thank you so much @jort6532 🙏
Hey, what if I get stressed after 10 minutes doing this?
Great question. It could be that you are over-breathing or that the air hunger is too strong. This video explains in much more detail and will help you adapt the practice for you: czcams.com/video/MkscOWI8aNc/video.htmlsi=nD3ZOhxzXoqQbY0Z. Let me know if that helps or you need more support.
So you never do deep long breathing and hold your breath??
Personally, no - no hyperventilation based practices. My main practice is light/reduced breathing: czcams.com/video/B5y4KPgd5so/video.html (although I do use long breath holds with this, but it's very different to Wim Hoff).
Anyone else find the bell sounds jarring? I find I can’t relax properly because each bell sound knocks me out of my zone. The volume of the bell is too loud compared to the voice.