Breathing In Resonance
Resonance breathing is a slow method of breathing that consists of restoring harmony within your body. Slow breathing has well-documented positive effects on your autonomic nervous system (parasympathetic and sympathetic nervous systems, and circulatory system).
Slow and paced breathing calms the body’s fight and flight response, which calms the parasympathetic nervous system and stimulates the vagus nerve. Slow breathing creates balance in our body at all times. It’s in your pocket – no pills, purchases, or contraptions. This in itself relaxes your body to recalibrate and destress. The benefits are astounding after just one session – a few minutes can really bring your blood pressure down.
Focusing on your breath shifts your attention away from your stressful mind chatter and towards the rhythm of your breath. When you breathe slowly and with a relaxed and long exhalation (letting go of ‘stuff’), you increase the blood flow back to your heart and stretch the major blood vessels. As mentioned above, your vagus nerve is activated during this type of exhalation, known as slow deep belly breathing (diaphragmatic breathing). When the vagus nerve is inactive, there may be cardiovascular problems, inflammation, and mood swings.
Try doing this exercise now: breathe in through your nose for a count of six as you extend your belly, like blowing up a balloon, and exhale through your mouth for a count of eight, breathing out as you deflate your belly balloon. This simple breathing exercise is a game changer! You can do this at work, parties, or meetings, on the road, and of course to relax before bed. Name your stress and remember your breath is with you at all times – thank the good Lord!
Let’s get practical and reset your mood, vagus nerve, nervous system, and circulatory system. In order to slow our breathing and restore balance to our bodies, let’s aim for 5 to 7 breaths per minute – the exhalation is always equal in length to or slightly longer than the inhalation. Feel free to use a timer if necessary – it’s pretty cool to test how many breaths you take in a minute. Remember to practice for a few minutes daily or anytime you need a reset.
Here are three aptly named yoga exercises for breathing!
Coffee Breathing (a.k.a. Breath of Fire, Bellow Breathing) – kickstart your day – inhale for 2 counts, exhale for 5 counts, 10x.
Great to practice in the morning and energize your body – reunite with your own breath, mind, and body. Practice on an empty stomach.
1 - find a comfortable seated position
2 - close your eyes, shoulders relaxed
3 - exhale, forcing breath out
4 - relax and allow breath to enter on its own
5 - after 10x, relax and breathe normally for a few breaths than go on with your day
Water Breathing (a.k.a. Balance Breathing, Alternate Nostril Breathing) – any time of the day – inhale for 4 counts, then exhale for 4 counts.
Practice anytime you need to find balance in your life – for example, it will calm you down if restless, and pick you up if tired.
1 - find a comfortable seated position
2 - close your eyes, shoulders relaxed
3 - breathe only through nose
4 - count to 4 on the inhale, then 4 on the exhale
5 - water breathing can be done through alternate nostril breathing or during a yoga practice
Whiskey Breathing – relaxing – I’ll keep this one really simple
1 - lie on your back
2 - place right hand on your heart and your left hand on your abdominal
3 - close your eyes
4 - double the length of your breath by inhaling for 4 counts, then exhaling for 8 counts
5 - this will increase your relaxation response – your job is to control your exhale so you can slowly let your breath out without running out of air.
Sources
Dr. Rosalba Courtney has a PhD in osteopathy and breathing therapy and is the founder of Integrative Breathing Therapy.
Lucas Rockwood is a world-renowned yoga educator, trainer, podcaster, and founder of YOGABODY®.
Eddie Stern is a New York-based yoga teacher specializing in Ashtanga Yoga, and author of One Simple Thing: A New Look at the Science of Yoga and How It Can Transform Your Life.
Genia’s Spoon Me Tips
These breathing exercises are as brilliant as the names are funky (and appropriate for their intentions). I practice these breathing techniques daily and at different times of the day – they have been so helpful to me.
Essential oils can have wonderful effects on smell, emotions, behavior, and memory. Some can be uplifting and invigorating, while others are used more for calming. I use Doterra Oils – they are authentic and pure. These oils are powerful tools for emotional, mental, and physiological responses. Whether I’m on my yoga mat, at my desk, or reading a book, I always turn on a diffuser – I have them all around my home. You can even add essential oils for a pleasant aroma!
While it may seem like a lot at first, it does get easier – my intention for you is to fly with confidence that you can breathe and create a stress-free life in the midst of life itself.
Much love and calm,
Genia