Happy Heart Breathwork
Breath is life.
Yogis have known this for thousands of years. Breath is what brings the universal energy into our bodies. It’s crucial not only for life but also for thriving in this life. They developed techniques that manipulated the breath in different ways to get different results. All of this with the aim to help us on our enlightenment journey. They called this Pranayama.
In the West, we have been slower to get on the breath bandwagon. Thankfully, more and more literature and studies are confirming what the East has known for many years. Conscious breathing can change your life. It has the power to heal, to prevent disease, to energise. The list goes on and on.
I’ve been reading Dan Brulé’s book Just Breathe. (no ad) He talks about the many different ways that breathing is good for us. He explains the science, quotes many experts, and gives different exercises to help the reader get the most out of their breath.
The exercise below is for improving our Heart Rate Variability. He quotes studies from Dr. David O’Hare.
What is Heart Rate Variability? It is the natural tendency for the heat to speed up and slow down with each breath. A high HRV is a sign of a healthy heat. It can adapt to the ups and downs of the the body and life much better, making us more resilient and improving our longevity.
The formula is very simple: Six breaths per minute. Five minute duration. Three times per day.
Adopting this practice can help you reduce your heat rate, blood pressure, and cortisol levels (the stress hormone) by up to 20% as well as making your heart more adaptable to its internal and external envirorment. Who doesn’t want that?!
I know what you’re thinking. What the heck is six breaths per minute?!
Easy - It’s five second inhales and five second exhales.
Try it. Put the timer on for five minutes and start counting your inhales and exhales to five seconds each.
Consistency is key to it all. The more you do it, the more you will feel the effects. Start one time per day, building up to three times. For example: You can do it first thing int the morning, before lunch and an hour before bed.
If taking five second breaths is too difficult, start with less. You can start with two second inhales and exhales and work yourself up from there. The idea is that they are calm breaths.
Another thing that they recommend is to create a conscious intention before starting. A positive statement, affirmation, or prayer to give further meaning to the practice. Be 100% mindful of every breath that you take and notice the effects on the breaths in both your body and mind.
Happy breathing!