Feel Better With HRV

Research shows that Heart Rate Variability is the key to pay attention to. Better decisions, better feelings, and all sorts of benefits come from this state of mind. It measures time in-between heartbeats. Here are ten minutes of resonance breathing.

Music: The Ambient by Kevin MacLeod

Transcript

Hello and welcome to the HRV meditation.

This is a breathwork meditation.

So welcome back,

Sit back,

Relax,

Find yourself in a comfortable position.

Preferably you want your neck unsupported and you want to be sitting very comfortably.

So go ahead,

Make sure you wiggle,

Scratch all those things that need to be scratched.

Make sure that everything is sitting comfortably.

Start breathing and I'm gonna run you through a couple of ways that you can get the most out of this meditation.

So while you're getting comfortable,

I want you to close your mouth.

Gently touch the teeth a little bit.

There should be no tension in your teeth and you're gonna be breathing in through your nose and exhaling through your nose.

The breathing rhythm that we want is actually something that will change your heart rate very quickly.

It's called the resonance breathing technique and it's designed to help you deal with stress,

Lower blood pressure and overall lower stress.

We're gonna be breathing in and breathing out at a different time for a count of five seconds to breathe in and six seconds to breathe out.

And we'll be doing approximately ten rounds of this which will take us ten minutes.

Nice calm,

Long,

Quiet breaths.

That's what we're looking for and I'm gonna help you to go through this.

Another point that you might want to do is arch your back just a little and put your hands on top of your belly,

Just underneath your sternum.

That is where we're trying to breathe into.

Please remember none of this is forceful.

So very quickly let's just try and focus on our attention on the muscles in the face.

Tell it to relax.

Now let's move our attention to the neck muscles and the shoulder muscles and tell those muscles to relax as well.

Now let's focus on our hands.

Very often we use our hands a lot and we don't actually have the chance to relax the hands.

So I want you to now focus on the muscles in your hands and tell it to relax.

And finally let's do the muscles in your feet.

Focus on them,

Find any tension in the muscles in your feet and just tell them to relax.

Let's begin.

Follow along and I will tell you everything that you need to do.

Number one thing is that you keep breathing along with the rhythm.

Inhale two three four five exhale two three four five six three four five one three three four five six one two three four five one two three four five six inhale two four five exhale two three four five six one two three four five one two three four five six inhale two three four five and out two three six inhale two three four five one exhale two three five six one three four five one three two three four five six one two three four five one and out two three four five six inhale two three four five exhale two three four five six breathe in two three four five one two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one two three four five six in two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five breathe out two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six breathe in two three four five one breathe out two three four five six in two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five one two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one three out two three four five six one two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five one two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one three two three four five six in two three four five six one two three four five one and out three four five six inhale two three four five exhale two three four five six one breathe in two three four five one two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one three two three four five six one two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five one three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one three three four five six in two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five breathe out two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one breathe out two three four five six one two three four five one and out three four five six inhale two three four five exhale two three four five six one breathe in two three four five breathe out two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one breathe out two three four five six in two three four five one and out three four five six inhale one two three four five exhale two three four five six breathe in two three four five one two three four five six in one two three four five and out two three four five six now you should be feeling nice and relaxed everything will keep going stay here for as long as you like enjoy see you in the next one you

Reviews

This guided meditation is very different than anything I have done. It is a complete counted breathing with a soothing water faint melody background…. As a person with an extremely low HRV ( possibly due to sarcoidosis)I have been in a quest to improve it using breath. This certainly is a good start. I found myself energized afterwards. Definitely one to do often. Thanks!

Very relaxing breathing meditation :) I enjoyed it a lot!

Thanks for this. I really appreciate your carrying on with the prompt, the counting, throughout. That’s rare and, for my very active mind, very helpful.

Namaste. 🌸🌺 Thank you. The breathing technique lowers my blood pressure.

Wow! Thank you. That worked got my HVR up! I was worried about it being so low. And with your breathing technique it went up. Thank you! Went from 20 to 58

I feel sooo relaxed! I loved the voice overlay and the different sounds. It kept my monkey mind on the meditation. There is a lot to listen to which is so unique. I thought the breathing count was too fast for me. Slower and with a rest at the bottom. Usually piano is annoying but not here! I’m a fan! Thank you for a mind clearing meditation! God bless you!

Really effective breathing technique! It helps me calm my breath and de-stress. The overlay works well for me. Thanks very much 🙏🏻.