Breath is life, so if you want to improve your health, you need to improve your breathing. There are many ‘breathing practices’ that can help to enhance health and well-being. Once such practice that I have found to be personally rewarding (as have many of my patients and clients) is called ‘coherent breathing’. Coherent breathing entails breathing in a consistent rhythmic manner.

For example, breathing in for 5 seconds; and breathing out for 5 seconds. When this type of breathing is done for a prolonged period of time (10-20 minutes, for example), it can bring about great health benefits. However, even a couple minutes can sometimes make a difference. 

One of the key benefits of ‘coherent breathing’ is that it helps improve overall heart-brain coherency. To keep matters simple heart-brain coherency is a state in which the heart and brain are communicating optimally with each other, which will help to promote better overall functioning of the entire body. Yes, how cool is that!

An extra factor that can be added to this breathing practice that can enhance its benefits is to stack some positive emotions on top of it (such as feelings of love, gratitude, or appreciation). In other words, while you are breathing in a rhythmic pattern for a set amount of time, you are also holding positive emotions of love, gratitude, or appreciation in your heart. 

*Important: Other than cultivating positive emotions during this breathing practice, do NOT try to do anything else during this practice. You need to be fully present in your body, eyes closed, no distractions, in a safe, quiet environment. 

What if you can’t breathe comfortably in for 5 seconds, and out for 5 seconds? Simply adjust the breathing tempo to something you can do comfortably, such as 4 seconds in; 4 seconds out; or 3 seconds in; and 3 seconds out. Your breathing rhythm should not cause you distress or feelings of anxiousness, as it will then not be beneficial.

The sweet spot for many people is usually breathing somewhere around 5-6 seconds in; and 5-6 seconds out. If you can’t start there, no big deal. Again, start where you can, and over time, try to increase the time you are breathing in and out. (For example: starting with 3 seconds in, 3 seconds out for a week or two. Then, progressing to 4 seconds in; 4 seconds out, then 5 seconds in; 5 seconds out, and eventually 6 seconds in; 6 seconds out.

Note: It’s also important to allow the breathing to be in a continuous flow state, like ocean waves moving in and out from shore. This means there are no pauses between the in-breath and out-breath — but rather the breath moves continuously and switches smoothly from breathing in to breathing out. You should also not be trying to ‘max out’ the breath in each phase of breathing, which means not trying to breathe in as fully as possible on the way in, and/or fully out on the way out. Again, just allow the breath to flow naturally and switch smoothy in and out.

Since I know you have already taken action on the healthful living strategy I shared in last month’s newsletter called the ‘10-Minute Timer’ strategy, this breathing practice will fit nicely with this strategy. Just set a timer for 10 minutes, close your eyes, and breathe in a rhythmic coherent pattern. If you haven’t applied the 10-minute timer strategy in your life yet, here’s a perfect way to get started with it. 

It WILL BE time well spent.

Happy breathing!