Скачать или смотреть HRV Breathing Exercise (6 BPM) - 5 Seconds In, 5 Seconds Out (Resonance Frequency Breathing)

Rate: 6 breaths per minute, 5 seconds inhale, 5 seconds exhale
Duration: 10 minutes

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

Breathing at resonance frequency positively impacts and trains our HRV.

High HRV (heart rate variability) correlates to a vast number of positive health benefits: improved resilience, reduced stress, improved mental cognition... the list goes on.

We all have a unique HRV resonant frequency, this ranges anywhere between 4 to 7 breaths per minute (for example: yours might be 5.3 breaths per minute, and mine 4.9).

Not everyone can afford biofeedback training with a HRV specialist to determine our exact number, but we can still approach a physiological state of resonance with smooth, rhythmic breathing at an average rate of 5-6 breaths per minute (bpm).

Why is it called resonance? The oscillations and electrical waves of our heart, brain, lungs and organs approach a state of coherence and alignment (as opposed to being random and chaotic), which results in a physiology that is simultaneously maximally relaxed and deeply focused.

I recommend breathing in and out with your nose, and primarily driven by your belly/diaphragm. There are so many benefits to nasal breathing (read: The Oxygen Advantage).

I find the best results personally anywhere between 5 bpm (6 seconds inhale, 6 seconds exhale), and 6 bpm (5 seconds inhale, 5 seconds exhale; or 4 inhale, 6 exhale).

Explore what works for you.

When we train with this kind of breathwork regularly, it gets increasingly easier to enter a state of resonance or coherence, and we build up our HRV and strengthen our parasympathetic response.

You'll feel it after 10 minutes. Your body tingles with presence, nitric oxide flows freely opening your blood vessels, your muscles relax, and your focus deepens.

But as Josh Waitzkin says: We don't ultimately want to be peaceful in a flower garden. We want to have a meditative state throughout our lives – in a hurricane, in a thunderstorm, in conditions of peak emotional stress.

We train our breathing in moments of peace so that we can remain resonant in times of chaos.

Thank you for watching.