Breathing practices

 Here are some breathing practices that help in times of stress or anxiety. Practicing these regularly, also can improve your overall heart rate variability. Most of all, do what feels good to your body and nervous system.

1.    Box Breathing – breathe in for 4, hold for 4, breathe out for 4, hold for 4 – repeat for several cycles; engages the parasympathetic nervous system, improves focus, regulates stress response, good for panic. 4-7-8 variation

2.    Extended Exhale – make the exhale longer than the inhale, signals to the nervous system it is safe to relax and release tension

3.    Coherent Breathing – steady rhythm of in- and exhale, great to do lying down or sitting and observing the breath slowing and the hearth rate adapting.

4.    Using Sound – humming, toning, chanting stimulates the vagus nerve; I also recommend making ssss or aaaahhhh or whushhhhh etc sounds and groaning, sighing and moaning.

5.    Bhramari Pranayama – Humming Bee Breath - https://www.youtube.com/shorts/VtHw7rq7-Y8

6.   Resonance (Frequency) Breathing  - inhaling and exhaling at a steady, slow pace, usually about 5 seconds in and 5 seconds out. This rhythm aligns with the body’s baroreflex system, which helps regulate blood pressure, enhance HRV