Greetings to all fellow seekers of healing and self-discovery!
I’m often approached by students seeking guidance on breathing techniques – what’s the best way to breathe and how to do it effectively. My response always begins with a very basic inquiry: before delving into the mechanics of “how to breathe,” let’s first explore what sensations you would like to feel, and why you seek them. The breath is a vast and diverse topic, with myriad traditions and methodologies. It has gained great popularity recently; much like the surge of interest in yoga. During this boom, it is crucial to tread cautiously, as not all approaches offer the depth of understanding and safety required.
Among the plethora of techniques, there’s one that resonates deeply with me and has profoundly impacted my life, as well as those of my clients – Coherent Breathing.
Coherent breathing is elegantly simple yet remarkably transformative. It entails consciously inhaling and exhaling at a steady rhythm, typically six seconds per breath. This practice has been instrumental in fostering a sense of equilibrium within me personally, I use it everyday, to enhance my emotional regulation and overall well-being.
This technique is a simple and effective way to bring your heart and brain into physiological alignment. When our heart and mind are out of sync, we are more likely to feel stressed, anxious and frustrated – the signals running through our nervous systems can be chaotic and incoherent. Coherent breathing involves conscious breathing at the frequency of 5-6 breaths per minute, often coupled with visual imagery and conscious relaxation of the body.
At its essence, coherence is about harmonious, interconnectedness, and the efficient utilization of energy. It mirrors the intricate balance observed in nature, where each breath becomes a tender exchange between the heart and the mind.
But how does coherent breathing exert its calming influence on the body? The answer lies in its interaction with the autonomic nervous system (ANS), of which breathing is a pivotal component. The vagus nerve, extending from the brain to the diaphragm, orchestrates the ANS, regulating vital functions such as heart rate and digestion. By modulating our breath, we effectively engage this neural pathway, prompting a cascade of physiological responses that promote relaxation and resilience.
When practiced consistently, coherent breathing aligns the rhythm of our heartbeat with the cadence of our thoughts. This creates a state of coherence wherein stress and anxiety recede, and tranquility reigns supreme. It’s a vital journey into the heart of our being, where the frenetic cacophony of daily life yields to a serene symphony of inner harmony.
Now, let’s embark on the practice itself. Settle into a comfortable position, and direct your awareness to the region of your heart. Visualize each breath as a gentle tide, ebbing and flowing within your chest. Inhale deeply for a count of four, then exhale slowly for another four. Gradually extend this rhythm, allowing each inhalation and exhalation to unfold over six tranquil seconds.
Engage in this rhythmic dance of breath for a few minutes, several times a day, and observe the profound shifts it evokes within you. Embrace this opportunity to reconnect with the boundless expanse of your inner landscape, anchored in the sanctuary of your heart.
Focus on your natural breaths.
Find a comfortable position to practice coherent breathing.
Breath in for four seconds and then out for four seconds.
Repeat, but extend your inhales and exhales to five seconds.
Repeat again, extending further to six seconds.
As you journey deeper into the realms of self-discovery and relaxation, remember the profound truth encapsulated in each deliberate breath – that within the gentle cadence of our respiration lies a silent dialogue of love between our heart and our mind, our soul and our body.
With heartfelt compassion and dedication,
Nisarga Eryk Dobosz
