Скачать или смотреть Slow Rhythmic Breathing Exercise (40/60 Method)

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This is the 40/60 Method. Inhale is 40% of the breathing cycle, Exhale is 60%

Breathe in 4.4 seconds,
Pause half a second
Breathe out 6.6 seconds
Pause half a second.

You take 5 breaths per minute when doing this exercise.

This technique has been shown to positively impact heart rate variability (HRV), which is a measure of the variation in time between consecutive heartbeats. Higher HRV is generally considered an indicator of better autonomic nervous system function and overall cardiovascular health.

Here's an explanation of how this breathing technique may increase HRV:

Activation of the Parasympathetic Nervous System (PNS): The autonomic nervous system has two branches—the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is associated with the "fight or flight" response, while the PNS is associated with relaxation and recovery. Slow, deep breathing with a longer exhale activates the PNS, promoting a state of calmness and relaxation.

Respiratory Sinus Arrhythmia (RSA): This is a natural variation in heart rate that occurs with the breath cycle. During inhalation, the heart rate tends to increase, and during exhalation, it tends to decrease. By deliberately slowing down the breathing rate, especially with a longer exhale, you enhance RSA. This synchronization of heart rate with the breath cycle is associated with improved HRV.

Baroreflex Sensitivity: The baroreflex is a mechanism that helps regulate blood pressure by adjusting heart rate in response to changes in blood pressure. Rhythmic breathing can improve baroreflex sensitivity, allowing the body to respond more efficiently to variations in blood pressure. This, in turn, contributes to increased HRV.

Reduced Sympathetic Activity: Slow and controlled breathing patterns have been shown to reduce sympathetic nervous system activity. By decreasing the "fight or flight" response, this type of breathing promotes a more balanced autonomic nervous system, with a greater emphasis on parasympathetic activity.

Mind-Body Connection: Engaging in slow, rhythmic breathing often involves a focus on the breath and mindfulness. This can have additional benefits in terms of reducing stress, anxiety, and promoting a sense of well-being, all of which contribute to improved HRV.

In summary, rhythmic breathing at 5 breaths per minute with a slightly longer exhale than inhale can promote a state of relaxation, activate the parasympathetic nervous system, enhance respiratory sinus arrhythmia, improve baroreflex sensitivity, and reduce sympathetic nervous system activity—all of which contribute to an increase in heart rate variability. Regular practice of this breathing technique may have positive implications for overall cardiovascular health and stress management.