Coherence Breath

Coherence Breath is a breath designed to create coherence or balance between the heart, lungs and circulation to create calm and change the way we breathe over time.

Performed 3 times a day for 5 minutes, this breath can powerfully retrain our breath.

You can perform this practice lying down flat on the ground, lying down with your knees bent or up on a chair, or seated.

Enjoy!

Transcript

In this breath, We're going to be doing coherence breathing. Coherence breathing is a way of bringing the heart, Lungs, And circulation all into balance. It is a technique developed from the HeartMath Institute, Who recommend doing this practice three times a day, Morning, Lunch, And evening, For around five minutes. Even just doing this once a day is a great way of teaching our bodies to breathe into the diaphragm. There are three different ways that you can do this. One could be lying down flat on the ground, Comfortable. Another way is lying down with your knees bent or up on a chair at a 90 degree angle. This really enables us to be able to place our hands onto the diaphragm, The lower part of the rib cage, To really feel when we're breathing, That we're breathing into that area. If either of those options aren't comfortable for you, You could also do this in a seated position. When you're in a seated position, You may like to place one hand on the belly. So go and get comfortable into your chosen position. And when you feel ready you can close down your eyes or you may just like to hold them in a gentle gaze. And just start to tune in to your surroundings. What noises can you hear, Whether they're close or far away? And what can you feel? Can you feel your body being supported by the ground or chair behind or beneath you? And start to tune in to the breath. If you haven't already, If you're lying down, Place both hands on your lower rib cage, Or if you're seated, Placing one hand on your belly. And just start to notice that your belly rises and your diaphragm expands as you breathe in. And it contracts. As you breathe out. And in a moment, We're going to start to count the breath. We're going to be breathing in through the nose for five and out through the nose for five. So when you're ready we'll meet on the next exhale and we'll breathe in 2, 3, 4, 5 out 2, 3, 4, 5 in 2, 3, 4, 5 out 2, 3, 4, 5 in 2, 3, 4, 5 3 4 5 in 2 3 4 5 out 2 3 4 5 in 2 out. In Out. In out. Out. In, Out. In. Out. Keep going in. Notice that belly expand and fall on the exhale. And expand. And fall. And expand. And fall. If you lose attention on the count or the breath, That's okay. Just allow it to come back. Start to tune in to that breath again. In, Out. In. . . Out. In, Out. In, Out. In. Out. Out. In, Account. Out. In, Out. Out. You're doing such a great job, Ian. Out. Keep noticing that belly rise. And fall. In. . . Out. In. . . Out. In, Out. In out. Last one in. And out. And stop the count, Allow the breath to return to its natural rhythm. And notice how you feel. Start to tune in again to the surroundings around you. Tune into the body, Perhaps wiggling your toes or your fingers. And when you feel ready you can open your eyes and come back into your day. Thank you for joining me for this coherence breath today.