The Breath Expert: How To Raise Your HRV (Heart Rate Variability)
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- Опубліковано 28 вер 2024
- This is a clip from our 100th podcast with NY Times best-selling author James Nestor (Breath The New Science of a Lost Art)
In this clip, James explains the incredible benefits of Coherence Breathing and how this raises our HRV (A reliable marker for your heart and mental health)
I came across this study around HRV breathing stat demonstrated a 58% increase in HRV with a few minutes a day in HRV for this small control group: www.ncbi.nlm.n....
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The technique: 5 to 6 second inhale and a 5 to 6 second exhale (can be slighlty longer or shorter depending on the person)
It's also a fantastic way to get to sleep rather quickly. I start with four seconds in four seconds out. Over five to ten minutes I gradually stretch out those four seconds into twelve to sixteen seconds in and out. I've noticed that once I'm taking two to four breaths per minute there's a seamless transition into sleep.
Also, while doing this breathing exercise it's a good idea to keep your awareness on your heart.
Pranayama
Awesome
Is there a pause between the exhale and the inhale.?
nope!
What im always curious about is whether these effects are specific to coherence breathing, or do we get these from any breathing practice (alternate nostirl, 4-7-8, etc)
Maybe go by feel? I feel more calm with 478
How long to breath this way to transition into the alpha state?
20 min shown in studies