Hello and welcome to Resonant Breathwork.
Did you know that each breath in,
Your heart rate speeds up?
It does so in order to provide more blood flow to the vacuum you're creating as you breathe in.
And with each breath out,
Of course,
It slows down.
Your heart rate is nowhere near constant.
It's more like an ever-changing signature,
And it's affected by everything from stress to movement or the lack thereof.
The variations,
Your heart rate variability,
Are a sign of your state of health.
In general,
More variation equals better health.
One of the proven ways that we can train HRV,
Or heart rate variability,
Is with breathwork.
In this session,
We're going to harness the myriad of benefits that come particularly from resonance frequency breathing.
Resonant frequency breathing promotes communication and entrainment.
Entrainment is resonance between body systems such as the respiratory,
Circulatory,
And autonomic nervous systems,
Enabling them to work better together in maintaining your state of homeostasis,
Or equilibrium.
Feeling is believing,
So find a comfortable spot,
Either lying down or sitting tall,
And let's give this a try.
I'm going to start you off with a 5.
5 second inhale and a 5.
5 second exhale.
In yoga,
They call this samavritti,
Or evenness of breath.
Your pace doesn't need to be perfect.
Just do what feels right for you.
If you feel a little lightheadedness or tingling,
It's perfectly normal and safe.
If ever you're in question,
Just return to your usual pace of breath.
As we do this exercise,
You have only two tasks.
To lengthen your breath to approximately 5 to 6 seconds,
And continually relax,
Which is to say,
Do nothing else.
Go ahead and close down your eyes if you haven't already.
Begin just by feeling your way down into your body.
As you take your next breath in,
Just gather up any activity from your day.
With your breath out,
Surrender it,
Let it go.
Use each exhale as an opportunity to soften further.
Relax the shoulders,
The pelvic floor,
And let the tongue relax into the base of the mouth.
With your next exhale,
Empty out the lungs a little further.
Let the inhale for 4,
3,
2,
1.
Exhaling 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Inhale.
And exhale.
Breathing in through the nose.
And breathing out through the nose.
In.
Creating a sort of roundness to the breath.
And out.
You've got it,
You're doing great.
So just continuing that pace of breath.
Allowing your mind just to rest on the breath.
Take one breath out.
Exhale.
Ok.
You normal for the mind to want to unwind a few thoughts here and there,
But as often as you can,
Surrender that effort and come home to the next breath.
Relaxed and easy on the inhale.
Relaxed and easy on the exhale.
Enjoying the little spaces in between where the breath almost hovers and there is a stillness there for a moment.
Just this breath in and this breath out.
Relaxed and easy on the inhale.
As you breathe,
You might notice that the attention initially may most be felt around the nostrils or the throat.
But with each breath in and each breath out,
There's an opportunity to broaden your attention.
Feel more of your body breathing.
And as you breathe into your wholeness,
Allow your curiosity to savor this incredible experience of life,
Inviting a sense of gratitude to pervade your entire being.
We're approaching the 10-minute mark here,
So that might be enough for our first round.
Or if you're loving it,
Go ahead and feel free to continue.
Thank you for trying this science-based tool.
If you've come along this far,
You should be feeling more relaxed,
At ease,
And centered.
Your whole life thanks you,
And I thank you for joining me.
Have a great day.
