Calming The Mind With Coherent Breathing

In this session, you'll practice the Coherent Breath, a breathing pattern designed to harmonise your body’s systems into a state of coherence. This balanced flow improves overall well-being and has been shown to positively impact mood and mental health. The technique involves inhaling and exhaling through the nose for equal lengths of time, usually 5 seconds, creating a steady and calming rhythm. By practicing this simple breathwork regularly, you'll encourage a sense of ease and bring your body and mind into better alignment.

Transcript

Welcome to your practice. Today we'll be practicing a technique called the coherent breath, A breathing pattern designed to optimize flow and bring your body systems into a state of coherence. When we achieve coherence, The heart, Circulatory system and the nervous system are working together in perfect harmony, Allowing the body to function at its best. This specific breathing pattern is quite effective for people with anxiety and depression and practicing for just five to ten minutes a day has shown significant positive effects on both mood and mental health. The coherent breath involves inhaling and exhaling through the nose for about five seconds each. Now feel free to adjust this count to whatever works for you, That may be two seconds or six seconds. Just keep the inhales and the exhales even in length and while breathing try to imagine your inhales and exhales creating a kind of circle. It's okay if there are slight pauses between the breaths but focus on keeping that constant flow of slowed in and out breaths. For this technique we'll be breathing in and out through the nose. So let's begin. Start by finding a comfortable seated position. Sit up straight creating a bit of space for your breath. Now take a big deep inhale and release it fully with an exhale. Again, Deep breath in and slowly let it out. Continue this pattern on your own for the next few minutes. Inhaling for five and exhaling for five all through the nose. As you breathe, Relax the belly and the chest area. Feel that gentle expansion around the rib cage as you inhale and a natural softening of the belly and the chest as you breathe out. Keep the steady rhythm of your breath going in and out through the nose. How does it feel to settle into this flow of breath? As we come to the close of our practice, Begin to tune into your body and your mind. How are you feeling in your body? How are you feeling emotionally, Mentally? Has this technique of breath work shifted anything for you? Did you find it comforting, Challenging perhaps? What struggles did you encounter? And can you come back to this flow of your breath? At your own pace, Go through three more rounds of this coherent breath. And then when you're ready, Gently let your breath return to its natural rhythm. Take a moment of gratitude for your body and your breath. Take a moment of gratitude for yourself for showing up for your practice today. And thank you for sharing this moment of breath with me.