Breathe in slowly for a count of 5.
Breathe out slowly for a count of 5.
Continue for 5 or 6 cycles of breath or as long as you feel to practice.
One who has gradually practiced,Developed and brought to perfectionMindfulness of the in-and-out breathAs taught by the Enlightened One,Illuminates the entire worldLike the moon when freed from clouds.
“Breathing can alleviate negative feelings, such as fear, anxiety, frustration, anger, depression, self-blame, confusion, restlessness, and physical discomforts. With regular practice over time breathwork can bring improvements in physical health, physical endurance, and resilience. But breathing is not just a treatment for life’s ills,; it can also enhance pleasurable and creative activities such as musical performance, writing, team sports, or just being with nature. Breath practices nurture positive emotions, loving feelings, compassion, our sense of connection with what is meaningful in life, and our sense of bonding with others.”
Scientists have found that there is an ideal breath rate for each person, somewhere between 4 and 6 breaths per minute using equal timing for breathing in and breathing out. This patterning helps to increase our heart-rate variability and balance our stress response systems. Also, the electronic rhythms of the heart, lungs, and brain become synchronized, which is known as a resonant rate amongst researchers. Although the research is new, this pattern of breathing has been known amongst meditation practitioners and traditions for centuries.
Here is a chart of some of the benefits of Coherence Breathing vs. Shallow Breathing:
For this week’s exploration, practice Coherence Breathing by working with breathing in for a count of five and out for a count of five. You may need to vary the in and out between a count of four and six depending on what feels comfortable for you. Ideally, practicing for 5 – 10 minutes is good start, but even one minute can be beneficial.