Yes this is great advice and if difficult to do solo, you can pace yourself with one of these apps. Some involve payment options, but there is a free component to most of them, and breathwork is one of them.https://www.washingtonpost.com/nati...c73756-6d36-11ea-a3ec-70d7479d83f0_story.html
Experiments show that regulated breathing can slow heart rate, improve digestion, lower blood pressure and ease anxiety. Other research shows that conscious breathing patterns can lower cortisol levels and can even downregulate the amygdala, the anxiety center in the brain.
One such pattern, popularized by integrative medicine doctor Andrew Weil, is called 4-7-8. (Breathe in for 4 counts, hold for 7 and breath out for 8.)
“Often, [soft belly breathing] is the first step toward healing a variety of different kinds of trauma, dealing with chronic stress, and getting on the road to much greater resiliency,” he said in a recent interview with a wellness writer. “It’s an antidote to fight or flight — but it’s also an antidote to those feelings of helplessness and hopelessness.”
In these examples, breathing patterns varied but had three things in common: slowed respiratory rate, an exhale that is longer than the inhale and a breath that starts deep in the belly rather than high in the throat. The theory is that these activities turn on the vagus nerve, which sends calming messages to our brain and other organs.
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Inhale, Exhaaaaale and repeat.
bbm withNow, doesn’t everyone feel a little bit better?
Calm; Oak; Breathe; Headspace
Calm has "scenes" complete with sounds as well. May fav is "mystic fountain" which has a soft water dripping sound along with the sound of wind chimes. Oak has 3 sections - meditate, breathe, and sleep.
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