HRV Resonant Breathing Exercise (4.8-7.2)
Автор: Pocket Breath Coach - Luke Horton
Загружено: 2024-02-24
Просмотров: 3226
Try my app Pocket Breath Coach https://pocketbreathcoach.com
Customize the breathing pattern, listen with the phone locked, set a timer that fades out when the time is up
This is the 40%-60% Method. Inhale is 40% of the breathing cycle, Exhale is 60%.
Breathe in 4.8 seconds,
Breathe out 7.2 seconds.
Breathe in through your nose, breathe out through your mouth like you are blowing out a candle.
I learned breathing pattern from the book Heart, Breath, Mind by Leah Lagos. She and many other HRV biofeedback therapists advocate for this 40%-60% method.
If this breathing exercise feels too slow or too fast, you can try my app Pocket Breath Coach which has 8 versions of 40%-60%, so you can find the breathing rate that feels best for you.
Having the exhale longer than the inhale has been shown in studies to increase HRV more compared to inhale and exhale being equal.
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