Hello and welcome.
This is Wild Mountain Breathwork.
My name is Asha and today we'll be doing a grounding practice called Coherence Breathing.
This breath pattern is one of the most researched in the world,
Known for bringing the heart,
Lungs,
Brainwaves,
And nervous system into balance.
When we breathe fast,
We activate the sympathetic nervous system,
Which helps us release and move energy.
And when we breathe slow,
We activate the parasympathetic branch,
Which helps us rest and relax quickly.
But when we breathe in this slow,
Even rhythm of in for five and a half seconds and out for five and a half seconds,
We create a beautiful balance between both systems.
And this is called coherence.
Coherence breathing increases heart rate variability,
Improves mental clarity,
Emotional regulation,
And helps us feel more grounded and focused.
By doing this two to three times a day,
This can keep your nervous system in balance for almost the entire day.
As just five minutes of coherence breathing can last four to six hours.
And this greatly reduces how quickly your nervous system reacts to stressful triggers emotionally and physically.
You can do this practice while sitting,
Walking,
Driving,
Or even washing dishes.
Stillness will help you feel the subtleties more,
But healing happens wherever you are.
So we'll begin now.
You'll breathe in with a chime and out with a chime.
So begin to settle in,
Letting your body soften.
And I invite you now to picture a glass of water beside you.
Perfectly still,
Perfectly clear.
Each time your body shifts,
Even slightly,
Tiny ripples appear on the surface of the water.
Little waves,
Soft vibrations.
This is your body's energy made visible.
Begin to understand that your body is no different.
You too are mostly made of water.
Your tissues,
Your cells,
All fluid and alive.
And just like that glass,
Every heartbeat,
Every breath creates a ripple.
Even in stillness,
There is motion.
There is a rhythm.
There is life.
And as you breathe in,
There is a rhythm.
And as you breathe out,
Feel the water inside of you respond.
Your heart and lungs are in constant conversation,
Creating waves of information.
Flowing through your nervous system,
Your fascia,
Your emotions.
When you feel calm,
Your ripples are slow and gentle.
When you feel joy or anger or stress,
Your internal waves grow louder,
Faster,
More chaotic.
And that's OK.
That is part of being human.
But when those waves aren't felt,
When we don't have time to process or release,
They get stored.
Stored in our tissues,
Stored in our breath.
Stored in the background of our body like silent pressure.
And over time,
We may stop noticing the water inside of us.
So right now with this breath,
You're coming back to that awareness.
You are creating coherence.
As you breathe in,
And as you breathe out,
Letting the waves inside of you begin to smooth and soften.
Coherence isn't about stopping the waves.
It's about aligning them,
Letting your body,
Mind and heart move in harmony again.
Every breath you take in this rhythm is like tuning an instrument.
Your body is the instrument,
Your body the tuning fork,
And the water inside you is learning how to resonate.
You don't need to do anything,
Just allow.
Allow the ripples to move,
Allow the flow to return.
Allow yourself to be felt again.
You are returning to your natural rhythm.
Returning to your body and returning to you.
And with each breath,
You become more coherent,
More alive,
More free.
So keep breathing and keep flowing and let your water settle.
Slowly bring your awareness back to the room.
Let your breath settle naturally.
Notice the stillness and spaciousness and steadiness within you.
This is coherence.
This is you at home in your body.
Thank you for breathing with Wildermountain Breathwork.
