Coherent Breathing Timer - 6 Breaths Per Minute | 5 Seconds in / 5 Seconds Out | With Bells
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- Опубликовано: 16 окт 2022
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This is a 10 Minute Coherent Breathing Timer designed to help you breathe slowly, with a visual breathing bubble, and bell sounds. The breathing rate is set at 6BPM. Breathe in for 5 seconds, and then breathe out for 5 seconds. Breathe softly and quietly through your nose, focusing on the subtle movements of expansion and deflation around your diaphragm. Paying particular attention to the lateral movement of your lower ribs.
Learn breathwork with Neil on a 1-2-1 basis over Zoom:
www.neiltranter.com/buteyko-b...
About Neil:
Work with Neil on a 1-2-1 basis from anywhere in the world over Zoom or Facetime here:
www.neiltranter.com/
More of Neil's audio tracks can be found here on Insight Timer:
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Safety:
Breathwork is powerful. It can change your heart rate, your blood pressure and even the PH of your blood. Although this exercise is suitable for most people, please don’t use it if you are pregnant or have any serious health conditions without first consulting your doctor or therapist. Most importantly, listen to your body and take a break or stop if you need to. Also, please don't listen to this recording while driving or operating machinery.
Disclaimer:
The content of this video does not constitute medical or professional advice or services. The primary purpose of this video is to educate and inform. Before making changes to your lifestyle, diet, exercise, drug or supplement routines you must first discuss the changes with your doctor. To reduce the risk of injury, never force or strain during exercises and never listen or watch this video when driving or operating machinery. If you experience pain or discomfort, stop immediately and consult your doctor. Other special cautions may apply to individuals with specific health issues, please consult your doctor if you are uncertain whether the exercises or advice is suitable for you. Any liability, loss or damage in connection with any use of this video, including but not limited to any liability, loss or damage resulting from the performance of the exercises or advice and information given here, is expressly disclaimed. This video is available for private, non-commercial use only. You may not edit, modify or redistribute this video.
#breathingexcercises #breathingtechnique
I used to do 4 breaths a minute to get into a meditative state. So this is great. Prefer nasal breathing to breathing out the mouth.
Great! Yes, nasal breathing is definitely the way 👍
I ❤️this one! Using every day! Thanks!
Wonderful! So glad it is helpful for you 🙏
I really think this has been a gamechanger for me. I'm only on my third day, and I drank last night which usually puts my blood pressure up, but this has reduced my blood pressure each day down to a safe level. I'm beginning to wonder why I didn't do this much earlier! So fantastic. The only thing is, I want to do it for half an hour or an hour so keep having to rewind...
That’s great news Lucy :). Yes, breathing at this rate improves the body’s ability to regulate blood pressure (the baroreflex). You can get RUclips to loop the video for you. Just Google it 🙏🏽
Amazing video,thanks.
How often should I do it to improve my HRV sustainable and long term?
You're welcome. The suggested amount is 20 mins per day. Just make sure you are not over breathing. There is a guide to slow breathing safely here if that helps: ruclips.net/video/MkscOWI8aNc/видео.html
Is this a good breathing exercise,when my nervoussystem feels dysregulated and overactivated?Or which one would you recommend for that case?
Hey @holsch79, It depends a little on your body and breathing. The small breath holds tend to be the most accessible for beginners: ruclips.net/video/ZZvgKzySOgU/видео.html
Is there also one available 6-6 for 20 minutes ? Would like to try 20 minutes per day 😊. 🙏🏻
There is a 6-6 one. It's for 10 mins, but you can loop it: ruclips.net/video/fjq7DeP2EWs/видео.html
Great resource, im finding i
My lungs srent fully full or emptied when following the timer, so i tried speeding up to follow and got very anxious and somewhat lightheaded. Is that normal?
It is really important to keep your breathing light, quiet and gentle. You should not fill or empty the lungs otherwise you will over breathe. This video has more details: ruclips.net/video/MkscOWI8aNc/видео.html
Could anyone explain the benefits of this method of breathing compared to other methods?
Done correctly, coherent breathing helps to downregulate the nervous system and, with regular practice, improve heart rate variability. It can also help to improve the barroreflex (the body's ability to regulate blood pressure) and also reduce inflammation by blocking the pathways of inflammatory proteins. James Nestor writes a lot about the benefits in his book "Breath". Buteyko breathing offers additional benefits in terms of retraining breathing patterns, oxygen delivery and plenty more. Have a read of Patrick McKeown's "The Breathing Cure" for more on Buteyko.
@@thebuteykomethod thankyou
Is this also helpful for PPPD, so will it help reduce the dizziness bc of the relaxing of the nervous system?
See my reply to your other comment 🙏🏽
Is the purpose to breath slowly? If someone was sitting next to me - they could take a much deeper breath in the allotted time. ( exhale could also be more productive) Is the idea to breath as slowly as possible?
For this exercise, the idea is to breathe slowly. But you also want to breathe quietly, gently, softly. Taking big/visible/loud breaths would cause you to over-breathe, which can make your breathing worse over time. Ideally you want to feel a gentle air hunger - a mild shortage of air but without feeling stressed or tense. This can take a bit of practice. If you need more support, I offer courses and 1-2-1 breathing coaching on zoom here: www.thebuteykomethod.com/
How many times a day do you need to do this
It depends on what kind of benefits you are looking for. But 2x10 mins a day will help to improve vagal tone and help you feel calmer.
After a week of doing this every morning, I don’t get as short of breath going up the 45 stairs to my apartment.
Amazing, well done! It sounds like you are finding a good balance of slowing down your breathing while keeping it light and gentle 👍
I’ve been doing this every morning for 3 weeks, plus keeping my mouth shut all the time and exhaling completely with each breath when I have to exert myself. Now this exercise no longer makes me feel any air hunger at all. It feels perfectly comfortable.
Hi Regina, that's great news that the breathing exercise is helping with your breathing. One small point, during exertion (e.g. physical exercise) the guidance from a Buteyko perspective is to work at an intensity where your breathing is under control (e.g. not out of breath), rather than exhaling completely (But of course you should do what feels right for your body).
hallo can i do buteyko with wim hof breathing?
Hey grace, it's a good question. Wim Hoff and Buteyko are really so different, so I personally would probably just choose one of them and stay with that for a while, then maybe try the other for a while. I wouldn't mix them because it would be difficult to know which one is providing benefits or causing issues. Hope that helps 🙏
if i breath quietly and gently it feels like i breath only 25% of capacity, is that ok?
Yes absolutely. You want to feel a mild air hunger but it shouldn't feel stressful. It's a common misconception that we should take big noisy breaths with coherent breathing, which can be very damaging in the long term.
@@thebuteykomethod thanks!
And will it help with brainfog/derealization, Everything feels fake And like a dream, Nothing feels real And warm. Like i am standing outside my own body
Hey that sounds really tough, sending hugs 🤗. The Buteyko techniques are good for improving mental clarity but I’ve not seen any avidence to say they would help with derealization. Regarding PPPD, the light, slow deep breathing may help indirectly by down regulating the nervous system and reducing anxiety but again, I haven’t seen any evidence to say they would help directly. in general, I would say to try different practices for short periods of time.That way you can see if they help but you are not doing them for too long to create adverse effects. Maybe find a therapist or counsellor to support you on the journey. wishing you all the best 🤗