Скачать или смотреть Deep Breathing To Relax - 7 Seconds In, 7 Seconds Out (Relaxation Exercise)

Name: Breathing to relax (turning up parasympathetic system, turning down sympathetic nervous system)
Rate: 4.3 breaths per minute, 7 seconds inhale, 7 seconds exhale
Duration: 10 minutes

(I like to close my eyes, so I added sound to guide the process).

This parasympathetic breathing exercise is 7 seconds inhale, 7 seconds exhale, and has a powerful effect on slowing our whole system down.

It may be difficult at first to inhale or exhale for so long (seeing as we are doing just over 4 breaths per minute), but after a few breaths, you'll notice it getting easier and easier. You'll have to consciously breathe slower and longer.

I recommend using this exercise at night before you sleep, as it has a profound effect on your parasympathetic (or relaxation and recovery) system.

Remember, we are able to influence 4 aspects of breathing:
1. length of inhale, 2. length of hold on the inhale, 3. length of exhale, 4. length of hold on the exhale.

Whenever we approach the 7 seconds length with breathwork (whether on inhale, exhale, or holds), we begin to activate the parasympathetic nervous system, known as the relaxation or brake response, serving to counterbalance your sympathetic (stress, adrenalin, cortisol) system.

After 10 minutes of this exercise, you will feel deeply relaxed and calm because of the extended, controlled breathing pattern.

I use this at nighttime, to unwind from a stressful day, to bring my heart rate down, along with organ and muscle activity, to prepare for a restorative night of deep sleep.

Thanks for watching.