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Increase your Heart Rate Variability: Guided Coherent Breathing Exercise | 6 Breaths Per Minute | 4 In / 6 Out
Chapter links:
00:00 Intro
00:54 Guided Coherent Breathing Exercise
08:24 Unguided 4/6 Breathing with Bells & Bubble
This is a guided coherent breathing exercise which has been optimised to increase heart rate variability.
Used regularly (20 mins+ per day), this breathing exercise can help to increase heart rate variability, improve vagal tone and help you to feel calmer and more resilient.
In this version, we will be breathing at a rate of 6 breaths per minute. Breathing in for 4 seconds and breathing out for 6 seconds.
It’s really important that you breathe gently and quietly during this breathing exercise. Please avoid taking any big or loud breaths, as this will cause you to over-breathe, which can negatively impact your heart rate variability in the long term.
You can practice this breathing in a sitting posture or lying on your back with your feet flat on the floor and your knees rising up towards the celling.
We will be using a breathing bubble and bell sounds to help keep time.
About Neil:
Work with Neil on a 1-2-1 basis from anywhere in the world over Zoom here: www.thebuteykomethod.com/
www.neiltranter.com/
More of Neil's audio tracks can be found here on Insight Timer: insighttimer.com/neiltranter
Safety:
Breathwork is powerful. It can change your heart rate, your blood pressure and even the PH of your blood. Although this exercise is suitable for most people, please don’t use it if you are pregnant or have any serious health conditions without first consulting your doctor or therapist. Most importantly, listen to your body and take a break or stop if you need to. Also, please don't listen to this recording while driving or operating machinery.
Disclaimer: The content of this video does not constitute medical or professional advice or services. The primary purpose of this video is to educate and inform. Before making changes to your lifestyle, diet, exercise, drug or supplement routines, you must first discuss the changes with your doctor. To reduce the risk of injury, never force or strain during exercises and never listen or watch this video when driving or operating machinery. If you experience pain or discomfort, stop immediately and consult your doctor. Other special cautions may apply to individuals with specific health issues, please consult your doctor if you are uncertain whether the exercises or advice is suitable for you. Any liability, loss or damage in connection with any use of this video, including but not limited to any liability, loss or damage resulting from the performance of the exercises or advice and information given here, is expressly disclaimed. This video is available for private, non-commercial use only. You may not edit, modify or redistribute this video.
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