Coherence Breathing from the book "Breath" of James Nestor I perfect for your breathing meditations

The 60 minute version of the all important coherence breathing for a longer effect or an extensive breathing meditation. The breathing rhythm seems almost magical: Breathe in and out for 5.5 seconds result in almost 5.5 breaths per minute As James Nestor puts it, coherence breathing is the most basic and at the same time the simplest breathing technique. So I would put it like this: If you only have time for one breathing exercise per day, then choose coherence breathing. Why? Because this breathing could also have another name: prayer. The Buddhist monks speak their most famous mantra "om mani padme hum" in exactly this rhythm. Each phrase lasts about 6 seconds, with the same amount of time to breathe in between. The satanama mantra (kundalini) as well. From all cultures, the African, Japanese or Hawaiian traditions, this breathing rate is used again and again. An ancient knowledge about a very special breathing pattern, which has now also been scientifically examined: the cerebral circulation improves and the body enters a state of coherence in which all processes, organs and the nervous system are coordinated for maximum efficiency. As a result, this breathing exercise is currently also being used very successfully with anxious patients. Unregulated and unnatural breathing has been shown to increase your heart rate and your stress level. With heart coherence breathing, your heart synchronizes with your breathing rate. It helps you to achieve a state of relaxation through a steady breathing rhythm, improve your ability to concentrate, lower your blood pressure and increase the quality of sleep. To do this, however, it is important to use this breathing technique on a daily basis. In America, Dr. Richard P. Brown (clinical psychiatrist and professor at Columbia University) made a significant contribution to making this breathing technique accessible to many people. You too can benefit from this absolutely simple but effective technique from now on. How do you apply Heart Coherence Breathing for yourself? For this breathing technique I recommend an upright sitting position. Whether nasal or mouth breathing is entirely up to you. Inhale calmly and evenly into your stomach for 5 and a half seconds. You should feel how your stomach bulges slightly. Breathe in as shallowly as possible, i.e. not too deeply. Then you breathe out again without pause for exactly 5 and a half seconds in the same way and speed as you inhaled. The important thing about this breathing is the steady, repetitive rhythm, a constant cycle. Follow the visualization in the video and let the music carry you into relaxation. Short-term effect: -an immediate beneficial effect on the mind and body -relaxed and calmed down -lower heart rate and blood pressure Long-term benefits with regular use: better stress and anxiety management -emotional compensation strengthening the immune system -reduction of sleep disorders, depression and burnout risk -lowering high blood pressure -recovering energy and reducing chronic fatigue -improvement of the ability to concentrate and remember When and how often should you use Heart Coherence Breathing for yourself? In order to use the positive effects as long as possible, I recommend that you practice breathing at least twice a day for at least 5 minutes. In this video you have the opportunity to repeat the breathing rhythm up to 100 times, depending on your wishes and your personal time investment. The ideal times are in the morning after getting up and in the evening before going to bed. In the morning: After getting up, the body increases the stress hormone cortisol (a natural process) (just by setting the alarm clock). Heart coherence breathing plays a key role in regulating or balancing the hormonal level and preparing your mind for the day ahead. early evening: At this time, the body releases dehydroepiandrosterone (DHEA), the hormone used for memory and recovery. By stimulating this hormone, heart coherence breathing relaxes the body and prepares it for a good night's sleep. Good to know: 5 minutes of cardiac coherence breathing bring positive effects to your body, which last for 5 hours. I hope you enjoy breathing deeply, slowing down and relaxing. Your body and mind will thank you ... Your Maria PS: If you like my videos and want to support me, then simply subscribe to my channel and / or you are welcome to invite me to a delicious yogi tea: ☕️ https: //paypal.me/einenyogitee? Locale ... I would be very happy and put the water on ;-) ☺️ #coherence #breathing #breathing technique