As we embrace 2023, my wish for all of us is that we learn to create a daily practice that will bring us into a state of peace and wellness – physically, emotionally and spiritually! This week we shall focus on Rhythmic breathing that leads to heart coherence!
Did you know that when you breathe rhythmically with intention you have the power to activate your inner pharmacy? You can invoke specific changes in your physiology through the breath and the use of affirmations and mantras. The end result can be a phenomenon known as heart coherence where you can bring your whole self to your optimal physiological function (flow state) when you focus the breath practice with an intention. Our heart rhythm patterns are associated with emotions: heart coherence patterns are associated with positive emotions, appreciation, love, care and gratitude while heart incoherence patterns are associated with frustration, anxiety, worry and irritation as depicted in the graph above (HeartMath Institute). You have likely experienced these patterns. For example, when you are embraced by someone you love you shift to heart coherence. When you are fearful or have negative talk going on in your head you have experienced heart incoherence. Notice the rhythmic patterns of
your heart as you experience these divergent nervous system shifts in your body.
There are numerous ways to reach a state of heart coherence and this week we will focus on a few beginner techniques that you can practice on your own at any time to shift an emotional state you may experience throughout your week.
Recall that your central nervous system is made up of two parts (1) the parasympathetic nervous system (rest & digest) and (2) the sympathetic nervous system (fight or flight). Biologically speaking, when you reach a state of heart coherence you have synchronized your sympathetic (flight or fight) and parasympathetic (rest and digest) nervous systems to bring them into harmony. This is the ideal state for physiological and emotional shifts from one vibrational energetic state to the other.
Where to begin…
General practice for rhythmic breathing should be diaphragmatic (belly breathing) where the inhalation is through the nose and the exhalation is through the mouth as if you are blowing slowly and smoothly out of a straw. Inhales and exhales should be smooth and cyclic like a wave. Perform these breath practices as needed for 10-30 minutes until you feel the shift. Each time you finish your rhythmic breathing, end your practice with a slow exhale making a AUM (Aaaa-Uuuu-Mmmm) tone and hold your breath after the exhale for as long as is comfortable to bring the oxygen/carbon dioxide ratio in your body back to normal. On this breath retention you can challenge yourself to hold your breath just past your comfort zone by counting backward from 10-1 to maximize the benefits. Breathe normally afterward for 1-minute before standing and then stand up slowly.
TYPES of rhythmic breathing
1. Rhythmic breathing 2/4 (inhale for 2-seconds and exhale for 4-seconds) or 4/8 will shift your emotional state and activate your parasympathetic nervous system when combined with subconscious mantras.
SLEEP – “ I command my subconscious mind to fall into a deep sleep and wake up refreshed and energized”.
ANXIETY – “ I am calm” or ”I command my subconscious mind to become calm and relaxed’”
DIGESTION – “Place both hands over your belly making a triangle shape with your index fingers and thumbs touching. Repeat routine for a few minutes to improve digestion after a meal.
2. Rhythmic breathing 4/4 (inhale for 4-seconds and exhale for 4-seconds) or 8/8 will shift your emotional state from feeling off-balance (flight or fight) to a flow state (rest & digest). Perform this breath practice for up to 10-minutes anytime you feel “out of sorts” and focus on a feeling or vision from the past or present that invokes a feeling of joy or gratitude to enhance this effect.
3. Rhythmic breathing 2/2 (inhale for 2-seconds and exhale for 2-seconds) will shift your emotional state to improved clarity and energy. Perform 20-30 repetitions until a buzzing feeling is felt and then immediately follow with a slow exhale making a AUM (Aaaa-Uuuu-Mmmm) tone and hold your breath after the exhale for as long as is comfortable to bring the oxygen/carbon dioxide ratio in your body back to normal. On this breath retention you can challenge yourself to hold your breath just past your comfort zone by counting backward from 10-1 to maximize the benefits. Breathe normally afterward for 1-minute before standing and stand up slowly.
Weekly Breath Challenge: Choose any one of these techniques to shift your vibrational energy state each day! Remember to journal your experience!
For more information on Coherence and the Science of the Heart (Vol 2). You can download the free book published as a pdf from the HeartMath Institute
Wishing you a happy, healthy and abundant New Year!
With love and gratitude …just breathe and let peace be your guide!
Serenity
Wellness & Coaching