Resonance Breathing

This is often referred to as controlled, resonance,or poly-vagal breathing. Three decades of research has shown that this type of breathing can enhance relaxation and resiliency to stress, and decrease stress, physiological flooding (fight or flight reactivity), anxiety, and depression. After grounding and preparation, you will be guided to breathe at about 6 breaths per minute - 4 seconds in, and 6 seconds out. It becomes more comfortable with practice. This does not replace medical care.

Transcript

Welcome to this guided practice for resonance breathing,

Or polyvagal breathing.

Prepare by sitting or laying down in a comfortable position where you do not have to strain and it's easy to breathe.

Place one hand on your stomach with your little finger just above your belly button.

Place the other hand at the top of your chest.

Before going any further,

Just notice what your breath is doing.

Where does your breath fill and leave your body?

Is it filling in the top of your lungs?

Or the bottom of your lungs?

Is your whole core rising and falling at the same time?

Without changing anything,

Just notice this.

And also notice the pace of your breath.

Begin by breathing out slowly,

As much as you can,

Until your lower hand on your belly falls as your abdomen deflates.

Breathe all the way out.

Slowly breathe in for seconds.

Three,

Two,

One.

Now even more slowly breathe out six seconds.

Five,

Four,

Three,

Two,

One.

Repeat,

Slowly breathing in four seconds.

Three,

Two,

One.

And even more slowly breathe out six,

Five,

Four,

Three,

Two,

One.

Continue as you focus on your exhalation.

Breathing so that most of the movement happens in your belly and less of the movement happens in your chest.

Your upper hand should be moving less than your lower hand that rests on your belly.

Continue this pattern of breathing four seconds in.

And six seconds out.

Breathe slowly and deeply,

Focusing on exhaling and emptying your lower lungs so that your belly deflates each time before breathing in.

If you like,

You can add a mantra on your exhalation to help you,

Such as silently saying to yourself,

Or out loud,

The word calm or relax as you breathe out.

Or you can use any mantra that you are already comfortable and familiar with.

Breathe in four,

Three,

Two,

One.

Out six,

Five,

Four,

Three,

Two,

One.

In four,

Three,

Two,

One.

Out six,

Five,

Four,

Three,

Two,

One.

In four,

Three,

Two,

One.

In four,

Three,

Two,

One.

Breathe in four,

Out six.

Continue this for the remainder of the practice as you listen to the soothing sound of the singing bowl.

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One Thank you for joining me in this resonance breathing practice.

I hope you've enjoyed it.