Coherent Breathing to Reduce Stress and Improve HRV
Breathing isn't just about keeping us alive; it's a hidden superpower we all possess! Did you know that our body, like a skilled conductor, automatically sets the tempo of our breaths, usually around 18 to 20 breaths per minute? But life isn't always a smooth ride.
Stress and excitement can throw our breathing rhythm into a frenzy, sometimes even leading to hyperventilation when things get really intense. The good news? We've got some say in this! Enter the art of coherent breathing, our secret tool to soothe ourselves and get our breaths back on a harmonious track.
The Autonomic Nervous System: Your Body's Control Room
Think of the autonomic nervous system as the behind-the-scenes crew of your body. It has two stars: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is like your body's alarm system, revving your heart rate and preparing you for challenges. Conversely, the PNS is the chill-out champion, slowing your heart rate and ushering in calmness. But when life throws too many curveballs, it can knock these systems out of balance, leading to stress-related conditions. That's where coherent breathing comes in as a game-changer.
What is Coherent Breathing?
Developed by a brainy engineer, Stephen Elliott, in the early 2000s, coherent breathing initially explored the relationship between breathing and heart rate variability (HRV). The goal? To balance the sympathetic and parasympathetic responses and promote a state of calm. It's not just about how much air you take in; the rhythm counts. Slow, measured breaths tell your brain it's time to relax, helping your body find its peaceful equilibrium.
In short, it is a tool that helps you relax, control your heartbeat, and step away from stress. It's all about extending each breath, signalling your brain to slow down and relax. Whether you're lifting weights, running, or just sitting quietly, coherent breathing can be your companion, helping to keep your heart rate in check and your mind clear.
The Benefits: A Breath of Fresh Air for Your Health
Coherent breathing isn't just relaxing; it's a powerful tool for overall wellness. It can reduce stress, improve your mood, boost heart health, and even help with anxiety. It is also extremely helpful for those who tend to breathe shallowly, teaching them to fully engage their diaphragms for deeper, more effective breaths.
Studies have shown that coherent breathing can make a real difference, especially for those with mental health challenges like depression. It's been found to improve mood and heart rate variability, a key indicator of health. Research even shows that it can change brain activity in zones associated with emotions and stress. In one study, college students who practiced coherent breathing felt less stressed and more well than those who didn't. The verdict? Coherent breathing holds promise as a valuable tool for mental and physical health.
How Does Coherent Breathing Work?
By intentionally controlling the length of each breath, you're tuning your body's biological rhythms.
Coherent breathing works by improving the functioning of:
The phrenic nerve - the maestro of your diaphragm, orchestrating the movements essential for breathing. Coherent breathing takes this conductor and teaches it a new, slower tempo. This consistent and deliberate rhythm doesn't just move air; it boosts blood circulation throughout your body, ensuring every cell dances to the beat of a well-oxygenated tune.
The Vagus Nerve - is the body's superhighway, carrying messages to and from the brain to various organs. It's a key player in the autonomic nervous system, overseeing vital functions like heart rate and digestion. When you're in a panic, this nerve can get stuck in fight-or-flight mode. But through coherent breathing, you gently nudge this nerve, guiding your body back to a state of grounded tranquillity.
The Amygdala - The Brain's Emotional Center. It is the alarm system of your brain, quick to sound off during stress or danger. In fight-or-flight moments, it can take the driver's seat, steering you through a whirlwind of fear and anxiety. Coherent breathing, however, acts as a gentle brake. It shifts control away from the amygdala, handing the reins back to the more logical, reasoning parts of your brain. This transition isn't just about feeling less anxious; it's about reengaging with the world in a more balanced, thoughtful way.
How to Practice Coherent Breathing
The amazing thing about coherent breathing is that anyone can do it anywhere and anytime.
While practising coherent breathing, you should focus on 6 body areas and relax them progressively: the face, throat, hands, diaphragm, pelvic floor, and feet.
Find a comfortable position that you can relax in. It's better to practice sitting to better focus on your breath and not to get sleepy as a beginner. But feel free to take any position you consider more appropriate.
Focus your attention on your breathing, without changing anything. Put your attention into the body and try to recognize if you have any tension or blocks. Try to ""breathe" into the areas where you feel tension and let it go.
Place your hands on your belly to ensure you use your diaphragm while breathing. Feel your belly expanding with every inhale and contracting with every exhale.
Count for 3 seconds while inhaling, and do the same way to make your exhalations last three seconds. Continue doing this for around one minute.
Once you feel comfortable, slowly increase your inhales and exhales to four seconds, then five seconds, and finally up to six seconds.
Practice this for at least five minutes.
Don't worry if your mind wanders; it's absolutely OK, and don't cancel all the benefits of practice. Just bring your attention back to your breath.
Practice coherent breathing 1-2 times per day to get the effect.
You can watch this video from the Huberman podcast to better understand the technique.
Enhancing Practice with Digital Tool
In today's tech-savvy world, integrating technology into the practice of coherent breathing can elevate your experience and make it more effective and engaging. Here's how you can leverage digital tools to master the art of coherent breathing:
Breathing Apps: There's an app for almost everything, including coherent breathing! Many apps are designed to guide you through breathing exercises with visual cues, timers, and personalized feedback. These apps often offer a range of settings to suit your level and goals, whether you're a beginner or looking to deepen your practice.
Timers and Alarms: Sometimes, simplicity is key. Using a basic timer or alarm on your phone or a digital watch can help you maintain the rhythm of coherent breathing. Set a timer for your inhale, hold, and exhale phases, and let the gentle beep guide you through your practice.
Wearable Technology: Smartwatches and/or fitness trackers can be incredibly useful for coherent breathing exercises. Many of these devices have built-in heart rate monitors and breathing exercise features. They can track your heart rate variability (HRV) and provide real-time feedback, helping you to adjust your breathing for maximum effect.
Online Videos and Tutorials: Numerous online platforms offer guided, coherent breathing sessions, for example Youtube. These could be particularly useful for beginners who are looking for step-by-step instructions. Videos often include visual aids like animations or graphs to help you visualize the breathing process.
Summary
Coherent breathing is more than just a trend; it's a practice with growing evidence supporting its benefits for mental and physical health. While research continues to unfold, incorporating coherent breathing into your daily routine could be a game-changer for your well-being. So why give it a try and breathe your way to a healthier, happier you?