Good to see your presentations back Tara👼!!! Very helpful and I needed this video. I tend to breathe more right after I consciously breathe slow and deep a few times. Perhaps it’s a habit and I should avoid that. Have a great weekend!! Bala
Hi, Bala! Thanks so much for watching. It's so nice to hear from you. Always happy to receive your feedback and kind vibes.🤩🤩🤩 Have a great weekend as well!
@ronaldgrant5436 Aw, terrific. I hope you're having a great result with the OTTO 128 and I appreciate you taking the time to watch and comment on this video as well. Hope you got some value from it. Have a great day!💖
You should add a formal longevity component to your wonderful presentations. Every time you release a new podcast you look younger. Does the breathing exercises actually make people younger?
Ha! @williamhenry3337 I think it might just be the lighting here, but I appreciate your complimentary comment, as always. I have actually been noodling around with the idea of a second channel designed to support people through the aging process, keeping them vibrant and thriving. Thanks for that tip! I also think it's a good idea.
Hey Tara, really good video again, I’m also very interested in ADHD (I’m non diagnosed but definitely on the spectrum) so the subject of influencing focus using the breath is a big motivator for me. Can I make some enquiries about the third practice, the extended breathold? I did this before bed and intuitively then decided to do some alternate nostril breathing afterwards. I noticed that my left nostril (parasympathetic inclined) was super unblocked but my right nostril (sympathetically inclined) was rather quite blocked. The overall sense was probably an increase in congestion rather than reduction. Weird huh? Also, i was surprised that with a long breath hold that my system still seemed to be parasympathetically dominant (left nostril unblocked). I would have thought I would have tipped into sympathetic dominance, but my right nostril was pretty blocked! Does this mean I was a wuss on the length of hold? 😂😂 I also have a brief question about how my breathing feels when I first wake up, but maybe I’ll DM or e mail rather than spamming you here. Much warmth 💙 Steve FlowZone
@fitzplastik Please feel free to DM me at any time! But I'll answer a bit here as well. (Also, many thanks for watching, engaging and supporting, as always💖). Firstly, the nasal cycle. Yes, we say that left nostril is more parasympathetically-driven and right nostril is more sympathetically-driven, but also, you have a natural nasal cycle that is constantly alternating throughout the day at various frequency, which I believe is happening independently of the nervous system. Meaning, just because you're in a more sympathetic state, does not mean your right nostril will suddenly be more open. Full transparency, I haven't thought about this much, but now that I'm thinking about it, i really do NOT think that's how it works. I made a video about the nasal cycle VERY EARLY in my RUclips journey. It's probably tediously slow and painful to watch🫣, but I'll include the link here anyway, in case there is something in there that feels relevant to your question: ruclips.net/video/vdTDCHuOUEQ/видео.htmlsi=NINGor06yIIDW0FX Point number 2, if your goal is to use your long breath-hold to unblock your nose and create more focus, I think we just learned together that maybe it's not the best idea to follow it up with alternate-nostril breathing. LOL😂At least, not in your case. In general, I will typically do single-nostril work before double-nostril work, just to keep things more "symmetrical" and prevent uneven congestion you were speaking about. Regarding your experience of feeling more parasympathetic after your strong breath-hold, I also made a video a while back on using breath-holds as a DOWN-regulator. Honestly, I don't remember exactly what I said in that video LOL😂but it's only about 6 minutes and seems like it might be relevant to your question: ruclips.net/video/wLY--Su_xnE/видео.htmlsi=hXmpgxWdPU1dJw0J I also made another video on the channel comparing the deep breathing to breath-holding and trying to understand if they are contradictory or complimentary. That also feels like it might be relevant here: ruclips.net/video/PBPBPz5G0fk/видео.htmlsi=DtchlZ0f2_ZFGCfL Sorry to bombard you with videos, Steve. If you DM me on IG, I can leave you voicenotes which is often easier than trying to type everything out. Hope some of this helps. Thanks again for the great conversation and have an amazing day!
Also @fitzplastik I meant to say before that even though there may be a particular intention for a particular breathing technique, that doesn't always mean it's guaranteed to work exactly the same way for every single person. I used to caution my students about practicing strong breath holds late at night, as I believed it would be too stimulating. However, now I realize there are a lot of different ways that we can perform strong breath holds, and for some people, it might just be that "system reset" that they need to finally relax completely. It's like their nervous system finally gets the message to just let go. This is all to say, I think we have to account for some bio-individuality and other environmental factors when considering how a breathing technique will work with a particular person. Personal experimentation is always warranted.🙌😉😎
Hi @user-on7pc6uu9o It was simply going to be a slow breathing practice for rest, recovery, relaxation and rejuvenation. I have plenty of guided sessions geared toward that on my channel, so you didn't miss much.😉
Hi mam hope you are doing good. I am suffering from anxiety disorder from last 6 years. Can we do physiological sigh for 20minutes,straight(3sinhale ,1s short inhale and then 8 s exhales ) Which one would be better HRV coherence breathing for 20 minutes or Phsyilogical sigh
Hi @Marian-h6y I am so sorry to hear about your anxiety. I remember you mentioning it to me recently. Honestly, I would never recommend doing more than maybe 5 physiological sighs in a row. That is quite an effortful technique, and is really designed to be a quick intervention. If improving your HRV is your main goal, a very simple coherent breath rhythm will be far more effective and much more practical. It will translate better into good functional daily breathing. I hope this helps! Thank you for asking this great question.
@@BELightTT Mam , I want to strenghen my parasympathetic nervous system , so that i can ovrecome this anxiety disorder. I was planning to devote around 10-20m daily . I have heard breathing excerises are very good . So which breathing excerise would you recommend to me? Is coherence breathing(5.5 cycles per minute) the best? Secondly , why dont you recommend more than 5 psychological sighs, I want to know its drawbacks also .
@@Marian-h6y Hi again. As I explained in my last message, I've never heard of anyone practicing physiological sighs for 10 minutes. It is designed to be a short, quick intervention that offers quick relief. It is far too effortful to practice for an extended period of time. And it will not translate well to daily functional breathing or serve to improve your CO2 tolerance. You are, of course, free to try whatever you like, but I would not recommend that approach. Coherent breathing could be a very nice choice, around 5 or 6 breaths per minute. I am a big fan of the 4:6 cadence, because when we extend the exhale to be slightly longer than the inhale, we more so stimulate a parasympathetic response in the body. And this DOES translate well to daily, functional breathing. I have many guided breathing sessions on my channel in these cadences. Let me know if you need help finding one. I hope this helps! Have a great day!
@@BELightTT Thank You so much for taking time to reply me. Ok so as you know I am having anxiety disorder from past 6 years and I want to overcome it. So what would you recommend to cure it apart from medications. And for breathing techniques to strengthen my parasympathetic nervous system (not breathing exercises at time of panic attack , rather to strengthen my parasympathetic nervous system) which one would you recommend ? which is the best according to you? I am in search of finding the best one.
@@Marian-h6y There is no "best". There's what actually works for you. And the only way to discover that is to actually try something. If you spend all your time searching, you will never actually do. And then there is no hope of resolving your symptoms. I've recommended to you in the last 3 responses that you try a 4:6 cadence. It is very utilitarian. Easy for most people to accomplish. Should feel very relaxing. It's stimulating to the parasympathetic system. It optimizes HRV, recovery and sleep. It is a very simple and effective technique. It is a wonderful place to start. But you will never know if it works for you or not if you do not try. You might try it, and find that it makes you more anxious! In which case, you will require a different technique. But the only way to know for sure, is to try. If you need some guidance, here are some videos for you: 1. Benefits of 4:6 Breathing - ruclips.net/video/QvWq30nPCSI/видео.htmlsi=eDxg1n-1b1T2obk_ 2. Guided 4:6 Breathing with Music - ruclips.net/video/Q43_ekK0lH8/видео.htmlsi=593sf4oojB3MwSme I hope this helps. Have a great day!
normal slow deep inhale exhale twice after exhaling pinch your nose and hold for as long as you comfortably can when you release dont gasp just inhale deep slow gracefullly and then exhale slow deep
Great information. Thank you.
Hi @mulimanawa-hunt5120 I'm so glad you found it useful! Thanks for letting me know. Hope to see you in class soon. Have a great day!💖
Good to see your presentations back Tara👼!!! Very helpful and I needed this video. I tend to breathe more right after I consciously breathe slow and deep a few times. Perhaps it’s a habit and I should avoid that.
Have a great weekend!! Bala
Hi, Bala! Thanks so much for watching. It's so nice to hear from you. Always happy to receive your feedback and kind vibes.🤩🤩🤩 Have a great weekend as well!
I've been using the 128Hz fork and many thanks for the enlightenment. Delightful
@ronaldgrant5436 Aw, terrific. I hope you're having a great result with the OTTO 128 and I appreciate you taking the time to watch and comment on this video as well. Hope you got some value from it. Have a great day!💖
You should add a formal longevity component to your wonderful presentations. Every time you release a new podcast you look younger. Does the breathing exercises actually make people younger?
Ha! @williamhenry3337 I think it might just be the lighting here, but I appreciate your complimentary comment, as always. I have actually been noodling around with the idea of a second channel designed to support people through the aging process, keeping them vibrant and thriving. Thanks for that tip! I also think it's a good idea.
Hey Tara, really good video again, I’m also very interested in ADHD (I’m non diagnosed but definitely on the spectrum) so the subject of influencing focus using the breath is a big motivator for me.
Can I make some enquiries about the third practice, the extended breathold? I did this before bed and intuitively then decided to do some alternate nostril breathing afterwards. I noticed that my left nostril (parasympathetic inclined) was super unblocked but my right nostril (sympathetically inclined) was rather quite blocked. The overall sense was probably an increase in congestion rather than reduction. Weird huh? Also, i was surprised that with a long breath hold that my system still seemed to be parasympathetically dominant (left nostril unblocked). I would have thought I would have tipped into sympathetic dominance, but my right nostril was pretty blocked! Does this mean I was a wuss on the length of hold? 😂😂
I also have a brief question about how my breathing feels when I first wake up, but maybe I’ll DM or e mail rather than spamming you here.
Much warmth 💙 Steve FlowZone
@fitzplastik Please feel free to DM me at any time! But I'll answer a bit here as well. (Also, many thanks for watching, engaging and supporting, as always💖).
Firstly, the nasal cycle. Yes, we say that left nostril is more parasympathetically-driven and right nostril is more sympathetically-driven, but also, you have a natural nasal cycle that is constantly alternating throughout the day at various frequency, which I believe is happening independently of the nervous system. Meaning, just because you're in a more sympathetic state, does not mean your right nostril will suddenly be more open. Full transparency, I haven't thought about this much, but now that I'm thinking about it, i really do NOT think that's how it works.
I made a video about the nasal cycle VERY EARLY in my RUclips journey. It's probably tediously slow and painful to watch🫣, but I'll include the link here anyway, in case there is something in there that feels relevant to your question: ruclips.net/video/vdTDCHuOUEQ/видео.htmlsi=NINGor06yIIDW0FX
Point number 2, if your goal is to use your long breath-hold to unblock your nose and create more focus, I think we just learned together that maybe it's not the best idea to follow it up with alternate-nostril breathing. LOL😂At least, not in your case. In general, I will typically do single-nostril work before double-nostril work, just to keep things more "symmetrical" and prevent uneven congestion you were speaking about.
Regarding your experience of feeling more parasympathetic after your strong breath-hold, I also made a video a while back on using breath-holds as a DOWN-regulator. Honestly, I don't remember exactly what I said in that video LOL😂but it's only about 6 minutes and seems like it might be relevant to your question: ruclips.net/video/wLY--Su_xnE/видео.htmlsi=hXmpgxWdPU1dJw0J
I also made another video on the channel comparing the deep breathing to breath-holding and trying to understand if they are contradictory or complimentary. That also feels like it might be relevant here: ruclips.net/video/PBPBPz5G0fk/видео.htmlsi=DtchlZ0f2_ZFGCfL
Sorry to bombard you with videos, Steve. If you DM me on IG, I can leave you voicenotes which is often easier than trying to type everything out.
Hope some of this helps. Thanks again for the great conversation and have an amazing day!
Also @fitzplastik I meant to say before that even though there may be a particular intention for a particular breathing technique, that doesn't always mean it's guaranteed to work exactly the same way for every single person. I used to caution my students about practicing strong breath holds late at night, as I believed it would be too stimulating. However, now I realize there are a lot of different ways that we can perform strong breath holds, and for some people, it might just be that "system reset" that they need to finally relax completely. It's like their nervous system finally gets the message to just let go. This is all to say, I think we have to account for some bio-individuality and other environmental factors when considering how a breathing technique will work with a particular person. Personal experimentation is always warranted.🙌😉😎
@@BELightTT, thanks for all your help. I will enjoy checking out the further videos and as always appreciate your insight. Big luv 💙 x
what wss the fourth one that you were gonna share
Hi @user-on7pc6uu9o It was simply going to be a slow breathing practice for rest, recovery, relaxation and rejuvenation. I have plenty of guided sessions geared toward that on my channel, so you didn't miss much.😉
Perfect perfect perfect description of conscious vs unconscious breath holding btw 💙👌👌👍
@@fitzplastik Ha! Was it?! Awesome! Good to know. I'm glad I got your thumbs-up of approval.🙏💥💖
Hi mam hope you are doing good. I am suffering from anxiety disorder from last 6 years. Can we do physiological sigh for 20minutes,straight(3sinhale ,1s short inhale and then 8 s exhales )
Which one would be better HRV coherence breathing for 20 minutes or Phsyilogical sigh
Hi @Marian-h6y I am so sorry to hear about your anxiety. I remember you mentioning it to me recently. Honestly, I would never recommend doing more than maybe 5 physiological sighs in a row. That is quite an effortful technique, and is really designed to be a quick intervention. If improving your HRV is your main goal, a very simple coherent breath rhythm will be far more effective and much more practical. It will translate better into good functional daily breathing. I hope this helps! Thank you for asking this great question.
@@BELightTT Mam , I want to strenghen my parasympathetic nervous system , so that i can ovrecome this anxiety disorder.
I was planning to devote around 10-20m daily .
I have heard breathing excerises are very good .
So which breathing excerise would you recommend to me?
Is coherence breathing(5.5 cycles per minute) the best?
Secondly , why dont you recommend more than 5 psychological sighs, I want to know its drawbacks also .
@@Marian-h6y Hi again. As I explained in my last message, I've never heard of anyone practicing physiological sighs for 10 minutes. It is designed to be a short, quick intervention that offers quick relief. It is far too effortful to practice for an extended period of time. And it will not translate well to daily functional breathing or serve to improve your CO2 tolerance. You are, of course, free to try whatever you like, but I would not recommend that approach. Coherent breathing could be a very nice choice, around 5 or 6 breaths per minute. I am a big fan of the 4:6 cadence, because when we extend the exhale to be slightly longer than the inhale, we more so stimulate a parasympathetic response in the body. And this DOES translate well to daily, functional breathing. I have many guided breathing sessions on my channel in these cadences. Let me know if you need help finding one. I hope this helps! Have a great day!
@@BELightTT Thank You so much for taking time to reply me. Ok so as you know I am having anxiety disorder from past 6 years and I want to overcome it. So what would you recommend to cure it apart from medications.
And for breathing techniques to strengthen my parasympathetic nervous system (not breathing exercises at time of panic attack , rather to strengthen my parasympathetic nervous system) which one would you recommend ? which is the best according to you?
I am in search of finding the best one.
@@Marian-h6y There is no "best". There's what actually works for you. And the only way to discover that is to actually try something. If you spend all your time searching, you will never actually do. And then there is no hope of resolving your symptoms. I've recommended to you in the last 3 responses that you try a 4:6 cadence. It is very utilitarian. Easy for most people to accomplish. Should feel very relaxing. It's stimulating to the parasympathetic system. It optimizes HRV, recovery and sleep. It is a very simple and effective technique. It is a wonderful place to start. But you will never know if it works for you or not if you do not try. You might try it, and find that it makes you more anxious! In which case, you will require a different technique. But the only way to know for sure, is to try.
If you need some guidance, here are some videos for you:
1. Benefits of 4:6 Breathing - ruclips.net/video/QvWq30nPCSI/видео.htmlsi=eDxg1n-1b1T2obk_
2. Guided 4:6 Breathing with Music - ruclips.net/video/Q43_ekK0lH8/видео.htmlsi=593sf4oojB3MwSme
I hope this helps. Have a great day!
normal deep slow inhale exhale twice pinch both nostrils and hold for 5 release normal inhale exhale twice then pinch
box breathing hold ribs on both sides inhale for 4 seconds hold for 4 exhale for 4 then hold for 4 repeat
normal slow deep inhale exhale twice after exhaling pinch your nose and hold for as long as you comfortably can when you release dont gasp just inhale deep slow gracefullly and then exhale slow deep
third one is for stuffy nose
@@AlishahAkbarali Thanks for typing out the instructions for everyone! I appreciate you.🙌😊