Hello,
This is Alice and welcome to this simple practice of coherent breathing.
This practice can help your body and mind to heal from the effects of COVID and long COVID by bringing balance to the nervous system.
The length of our inhale and exhale is even and smooth and continuous and this way of breathing is beneficial for your mental and physical health whatever state you're currently in.
We'll be breathing through the nose and gradually lengthening our inhale and exhale to reach a count of six seconds in and six seconds out and this may take some time to build up to so please breathe at a pace that means you're not forcing or straining your breath.
Go at a pace that feels comfortable and relaxed to you.
First we'll begin by using a count of three seconds in and three seconds out then four in and four out five in and five out and working our way up to six counts in and six counts out and this results in a breathing rate of around five breaths per minute which is the optimal rate of breathing to enable the systems of the body to work at optimum efficiency.
The vagus nerve is stimulated reducing blood pressure slowing down the heart rate and signaling to the brain that it can relax.
This can ease anxiety,
Depression,
Insomnia and all kinds of pain.
Many of us breathe at a rate of between 12 to 16 breaths per minute and if you have a dysregulated nervous system and dysfunctional breathing patterns as a result of COVID or other health issues you may be breathing a lot faster than this.
Proper breathing slow and low into the lungs brings better health.
Let's begin by coming to a comfortable position either seated or lying down.
If seated place your feet on the floor and allow your spine to feel supported and long.
Begin to notice your natural breath not trying to change anything at this point.
Notice your belly or chest rising your breath flowing in and out.
And now begin if you're not already to breathe through your nose.
Relax your shoulders away from your ears.
Allow your forehead to soften.
Allow your jaw to soften.
And we'll begin by breathing into a count of three and out to a count of three.
When you're ready.
And inhale two three,
Exhale two three.
Inhale two three,
Exhale two three.
Inhale exhale,
Inhale exhale,
Inhale exhale,
Inhale exhale inhale exhale and now inhale two three four exhale two three four inhale two three four exhale two three four inhale exhale inhale exhale inhale exhale inhale exhale now inhale two three four five exhale two three four five inhale two three four five exhale two three four five inhale exhale inhale exhale inhale exhale inhale jamah exhale Inhale.
Exhale.
Now inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
And allow the counting to drop away now and return to your natural breathing.
Notice how you feel.
Can you sense your heart rate may have slowed down?
Do you feel a sense of relaxation in your muscles?
Spaciousness in your chest?
A quieter mind?
And carry this feeling with you as you go about your day or fall asleep at night.
And know that you can practice coherent breathing as often as you like to help bring your nervous system into a state of calm and healing.
And know that you can practice coherent breathing as often as you like to help bring your nervous system into a state of calm and healing.
