Breath Light Paced

Oxygen Advantage Method:
As the BOLT score increases, breathing slows down and pauses after exhaling lengthen. A higher BOLT score (forty seconds) corresponds to a respiratory rate of six to eight breaths per minute. Breathing at this slower pace improves efficiency by allowing more air to reach the lung's air sacs. Slowing down respiration to six breaths per minute enhances heart rate variability, baroreflex sensitivity, and reduces sensitivity to carbon dioxide, resulting in a higher BOLT score. This slower breathing also increases respiratory sinus arrhythmia, indicating the functioning of the autonomic nervous system and reflecting parasympathetic tone. Overall, slowing down the breath has numerous benefits for respiratory function and overall well-being.

Transcript

Welcome to this breathe like practice where we'll focus on rhythmic breath.

We'll be bringing an inhale through the nose for four seconds and an exhale through the nose for six seconds.

By doing this we increase gas exchange in the lungs,

We maximize our vagal tone,

We maintain parasympathetic and sympathetic balance in the nervous system,

And we improve breathing efficiency.

Let's start by finding a comfortable position,

Maybe sitting down into lotus,

Onto a chair,

Keeping the spine straight or laying down on your back.

Again,

The breath stays through the nose throughout this practice with the inhales and exhales,

Exhaling all the air out of the lungs.

And let's inhale for four,

Three,

Two,

One,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Last round,

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Three,

Four,

Five,

Six.