How one hour of slow breathing changed my life

[JayPwP]

I am trying it for the last two days, feeling better in general

theguardian.com/lifeandstyl...

[bookish]

Brilliant! Great article, thanks for posting and good to hear that it is helping you. I started paying more attention to my breathing, doing a bit of meditation, yoga when I can, using a calming mantra to get my head to a better place when I feel the anxiety rising, I also use EFT (tapping). I don't know which bit has made the most difference, but I feel a benefit every day and feel worse if I don't bother. I had heard that 6 breaths per minute was ideal and that breathing out for longer than in will help stimulate the vagus nerve and put you into parasympathetic mode. (I also sing loudly (hum quietly if too embarrassing!) and gargle enthusiastically to exercise my vagus nerve). Continued improvement to you. Best wishes

[JayPwP in reply to bookish]

I have modified this to 5 seconds inhalation and 10 seconds exhalation, so 4 breaths per minute.

Sometimes I also hold breath between inhale and exhale for around 16 seconds but the inhale is 4 seconds and exhale is 8 seconds in this case

[JayPwP in reply to JayPwP]

I wanted to try EFT, but don't know how to.

I have also heard 'Earthing' is beneficial...

[Redginger in reply to JayPwP]

EFT is easy to learn and extremely portable. Don't know but you might can find a way to learn it for no charge online. Hoping you find some help for that.

[JayPwP in reply to Redginger]

Thanks. I am a bit confused with EFT and faster EFT.

[bookish in reply to JayPwP]

Excellent. I need to keep practicing to get that slow! I do box breathing - in, hold, out, hold which calms me quickly. Just been hearing how important it is to breathe using the diaphragm properly. Then it massages your liver,promoting detoxification, helps gall bladder function and peristalsis. Cheers

[JayPwP in reply to bookish]

That is true ! All these are variations of Pranayam.

In my mind the best thing to do would be:

1. Bellows breath / Bhrastrika - 100 cycles

2. Shining Skull breath / Kapalbhati - 1800 strokes (1 stroke / sec.)

3. Alternate Nostril breath / Anulom Vilom - 180 breaths

4. Slow breathing as above - 1 hour

This is end state IMO. Not to be attempted immediately, start very slow, increase very gradually.

Consult your doctor before starting.

[bookish in reply to JayPwP]

Thank you for that. I'll start slow! I make sure that I walk or sit with my feet bare, on the grass as often as possible, but haven't tried any other Earthing or Grounding. I use Nick and Jessica Ortner for the tapping. You will find them if you search. Best wishes

[JayPwP in reply to bookish]

Thanks. Will check the Ortners.