Coherent Breathing reduces stress levels

In my practice I routinely teach a core stress management exercise called Coherent Breathing. It is the strategy of consciously controlling your breathing rate to 5 breaths per minute. When done properly, it rapidly balances the autonomic nervous system. There is an alignment between the sympathetic and parasympathetic system and synchronization between the energy of the heart and the energy of the brain. Within a few weeks of regular practice, the heart rate variability (HRV) typically increases, which is considered to be an indicator of an increase in overall integrity and well-being of the person. I teach it as an adjunct to neurofeedback as it appears to improve results.

Here are the basic instructions.

1) With eyes open or closed, inhale to the count of 6, then exhale to the count of 6. I encourage you to use a noisy clock that ticks off the seconds.

2) Since the highest density of blood vessels are located in the base of the lungs, breath deeply into that region first. This is also known as belly breathing or diaphragmic breathing. Breathe slowly and rhythmically in a fashion that mimics a sinewave or a pendulum.

3) Allow the air to flow naturally. Guide but do not force the process.

4) Each time you exhale, relax your face, neck, shoulders, and the rest of your body. You can say to yourself, “relax”.

A CD to help with pacing the breath is available titled “RESPIRE 1” by Stephen Elliott at http://www.coherence.com/ and more information is available in print: “The New Science of Breath” by Stephen Elliott with Dee Edmonson.