Adventures In Movement & Breath Gray Caws

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

It's time to gently guide your attention away from thoughts in your head and practice this simple body scan exercise. You'll become mindfully aware of the physical body as you move through it part to part.

You could also practice this meditation as you are walking.

Over-breathing is considered dysfunctional breathing. Many people are chronically over-breathing without realising it. This can lead to health issues including muscular-skeletal pain and discomfort, mental stress, poor quality sleep, lack of focus and concentration and breathlessness during exercise. This Oxygen Advantage breathing practice will help you to reduce your breathing to help deliver MORE oxygen to the muscles and organs. Improving everyday health and exercise and sports performance.

I chat with Anna Bonetto, a Rolfer. Rolfing is a method of deep tissue manipulation and movement education that aims to balance the body so it can deal more efficiently with the force of gravity. We cover a variety of topics including body sensing, the core, neurological connections.