So today I'm going to show you a protocol that is called resonance breathing.
Now it's called resonance breathing because it brings your nervous system into resonance or balance if you will.
When we inhale we take our autonomic nervous system to a sympathetic state and when we exhale we take our ANS to a parasympathetic state or rest and digest.
With this protocol it's super simple.
You can do it standing up,
You can do it while you're walking,
You can lay down,
You can get comfortable.
You can do it while you're driving as well and just notice what happens to your nervous system when you do this.
This protocol also helps to lower your blood pressure,
Change your mood and it's just overall a really good basic breathing pattern that you can do it most times.
So when you're ready you can close your eyes,
You can keep them open and all we're going to do is breathe in and out through the nose,
Taking the breath deep down into the belly.
Breathe in 2,
3,
4,
5,
Out 2,
3,
4,
5,
In 2,
3,
4,
5,
Out 2,
3,
4,
5,
In 2,
3,
4,
5,
Out 2,
3,
4,
5,
In 2,
3,
4,
5,
Out 2,
5,
In 2,
3,
4,
5,
Out 2,
3,
4,
5.
Continuing in that pattern,
Counting to yourself,
In for 5,
No pause,
No break in the pattern,
Out for 5.
You almost want to picture a loop in front of you where you're connecting the inhale to the exhale and the exhale to the inhale.
The goal of this breathing pattern is to take your respiratory rate down to 5 to 6 breaths per minute.
This is optimal.
This not only helps with lowering your blood pressure,
Changing your mood,
Down regulating your nervous system.
It also helps with your HRV,
Your heart rate variability,
Which makes your internal state more resilient to stress.
Going in 2,
3,
4,
5,
Out 2,
3,
4,
5,
In 2,
3,
4,
5,
Out 2,
5,
In 2,
3,
4,
5,
Out 2,
5,
In 2,
3,
4,
5,
Out 2,
4,
5,
In 2,
3,
4,
5.
Focusing on the in-breath and the out-breath,
Noticing what it feels like for the air to enter and exit your nostrils.
Feeling your stomach expand,
Ribs expand.
Noticing as the minutes pass,
If the breath gets easier,
Smoother,
If your body starts to take over for you.
Going in 2,
3,
4,
5,
In 2,
3,
4,
5,
Out.
No force,
No friction.
And now as you continue to breathe in through your nose,
I want you to bring your awareness back to the spot that you're in.
If you were sitting still,
You can wiggle around,
Take any movement that you might need.
If you'd close your eyes,
Blink your eyes open.
I hope you've enjoyed this protocol and have a wonderful rest of the day or evening.
Thank you.
