Magic Ratio Breath For Balance

Find calm focus with Stuart Sandeman’s “magic ratio” breath: inhale through the nose for 5½ seconds, exhale for 5½ seconds, and settle into a smooth, steady rhythm. This coherent breathing pace has been scientifically proven to balance the nervous system, support heart–brain coherence, and create a relaxed-but-alert state. Perfect for centering before work, study, or creative flow. Expect softened shoulders, a quieter mind, and an easy, grounded clarity you can carry into the rest of your day.

Transcript

Hello, I'm Stuart Sanderman, Your breathing coach. This short session will guide you through what's known as magic racial breathing, Which is breathing in for five and a half seconds and breathing out for five and a half seconds. It's designed to balance your whole system. Research shows that breathing at this slow, Steady pace is the optimum rhythm for your body, Mind and nervous system, So you achieve a state of calm focus, So relaxed but not sleepy. So get yourself comfy, Roll your shoulders, Relax your face, Relax your jaw, Spine straight, Crown tall and breathe in through your nose, Feel your belly rise and breathe out through your nose, Feeling your belly full. Keep that going, Smooth and steady, Breathe in and breathe out. Keep flowing to this rhythm in, Breathe in smooth and steady, Breathe out, Relax, Let go, Keep flowing to this rhythm in, Breathe in, Calming your body, Breathe out, Clear your mind, Keep that going, In, Stay with this for eight more cycles, Let your breathing come back to a natural rhythm, Notice how you feel, Notice how your body feels and notice how your mind feels. Just thank yourself for taking the space to breathe today, And thinking of something you're grateful for right now in this moment, And when you're ready, Start coming back into your space, Wiggling your toes, Your fingers, Loosen your neck for a stretch and open your eyes. Thanks so much for sharing your practice with me, I'm Stuart Sandeman, Please follow me here on Inside Timer for more breathwork tools, Have the best day and I'll see you next time.

Reviews

Very relaxing and grounding. I absolutely love this breathing technique, thank you!

Nice pace. Ten minutes would be good. Thank you.

Excellent calming breathing practice.

A lovely little reset.

Thanks for sharing