Resonant Breath

Damian Chaparro guides you through a 10-minute resonant breathing practice, which is also known as coherent breathing. During this practice, you breathe at a rate of 5 full breaths per minute. This practice helps to deeply calm the body.

Transcript

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.

Reviews

Thank you so much for creating, I needed that.. ☺️🙏

Amazing.perfect meditation
Great voice. Elegant instruction

Loved the sound - made it easy to come back from distraction (:

I appreciated the fact that it trains my HRV. As a doctor, I find this quite enlightening.

Great session! I found the guidance really compassionate and concise, and I appreciated the emphasis on experiencing the practice for myself. I could feel my body relaxing and my thoughts slowing down and even becoming a bit more hopeful!

The fluctuation in the music tone helped my mind stay focused on each in and out breath. This was excellent and I feel peaceful and balanced afterwards!!

An excellent paced breathing practice that has you focusing in all the right ways leading to calm and stillness. Thank you for the peace

I often struggle with breathing in this way, the counting is too distracting and my lack of rhythm gets me off track which leads to self criticism. I did not experience that at all with this meditation. The music in the background allowed me to easily keep track and focus on my breath and what matters in this meditation. Beautiful, thank you ❤️

I love his pace, I love the information about the heart rate variability as well. What a wonderful meditation and very relaxing.

I am returning to regular breathwork after time away. This was the perfect reintroduction. Thank you 🙏🏼

Thank you so much, I had been struggling to meditate and find my breath this morning and decided to take a breathwork meditation to centre myself and this was perfect 🙏 I’m so grateful!

Loved it, could feel my body begin to relax around the halfway point, which was a blessing after having challenges unwinding. I feel a morning and evening practice will benefit me, thankyou for this practice 🙌🏼✨

I enjoyed that although it was a bit face paced for me so I felt a bit light headed. For me this was a more energising breath practice rather than relaxing. I loved how the music queued each breathe.🙏🙌

I don’t find it easy to focus on the breath but this was helpful and I’ll keep trying it. Thank you

Loved the pace. This is a keeper 🤗. Thank you very much 🙏

I’m a fan of coherent breathing. I like that it’s science based and it’s easy to do. Thanks for sharing this with your gentle guidance. 🙏😊

this was a wonderful pranayama practice. the guidance throughout was just enough to keep me in the heart space, noticing the subtle shifts in attention as I focused within.

grateful for this practice 😌🙏🏾.

Very calming... Lovely soft, slow voice... The up and down music tones really helped me to follow without constant counting... Really liked it. Will Com back to this. Thank you.

Thank you! This made me feel calm, at peace and grounded. A much needed practice as I navigate moving. 🙏🌻

This was perfect! I loved the gaps of silence that allowed me to focus on my breath ♥️ thank you!