Adventures In Movement & Breath

Resonance frequency breathing is light, slow, relaxed, rhythmical deep breathing of between 4.5 to 6 breaths per minute (bpm). This practice is usually done at rest – laying or sitting, or with very light, easy movements such as some gentle qigong flows.  

Numerous studies have shown that 4.5 to 6 bpm influences key systems of the body helping to maintain the balance between the parasympathetic and sympathetic nervous systems, improving both mental and physical resilience.¹  

Studies also show that training aimed at a permanently slow breathing rate reduces laboured breathing and improves exercise performance².  

Slowing your respiratory rate encourages diaphragmatic breathing, optimises oxygenation of cells, stimulates blood pressure receptors, reduces dead space in the lungs, and curbs the onset of inflammation.

It also improves Heart Rate Variability (HRV). Whilst you may think your heart beats regularly like a metronome, this is not so. Heart rate increases as you breathe in and decreases as you exhale. Therefore, in general, the greater variation in each beat, the better.  

Do this simple 10-minute practice and note how you feel afterwards: 

Preparation:

• Find a comfortable sitting position 
• Have your feet on the ground and sit bones stable on a chair, cushion or the floor 
• Lengthen tall and proud through the spine as if being lifted gently by a string from the crown of your head – be sure not to become rigid in this position 
• Take two full inhales through the nose and then exhale out through your mouth (Psychological Sigh³). Repeat if necessary, feeling a sense of 'letting go' and releasing any physical or emotional tension
• Then let the breath settle and become totally natural for a minute or so

Using this audio: 

• Keeping your breath soft, light, narrow and deep – like a thin thread of air entering your lungs – breath in to a count of 4 and out to a count of 6 (following the rhythm of the audio) 
• Be mindful not to increase the volume of air you breath nor to pull, push or force the breath 
• Breathing should be quiet, feel smooth, natural and effortless
• If you lose this feeling or begin to feel any stress or anxiety simply take your mind away from the practice, reset yourself and then when you feel ready, gently guide your attention back to the breath
• Note also the natural pauses at the top and bottom of the breath within the count but avoid holding the breath at any time – keep it smooth and rhythmical

Explore also an equal ratio of 5:5.

Feel free to comment below and share your experience.

Breathe light, slow and deep to help you leave any stresses behind and feel a sence of calm and relaxation.

A simple body-scan and breathing practice