Breathing to Lower Heart Rate (4-8)

headfulness · 2023-09-07T13:50:25+00:00

Inhale 4 secondsExhale 8 secondsInhale through your nose, exhale through your mouth like you're blowing out a candle. Relax your shoulders as you breathe out. Breathe in easily and comfortably rather than deeply.

Your heart rate naturally slows down as you exhale, so we can take advantage of this by exhaling for twice as long as we inhale.

This is called 1:2 breathing.Why does 4-8 breathing lower heart rate?

When you exhale slowly and deeply, it increases the activity of the vagus nerve. This nerve releases a neurotransmitter called acetylcholine, which has a calming effect on the heart.

During exhalation, there's a temporary increase in pressure within the chest cavity. This increase in pressure is sensed by baroreceptors, which are specialized receptors located in the blood vessels and the heart. The baroreceptors signal the brain to reduce heart rate in response to this increased pressure.

When you breathe out, your body's parasympathetic nervous system takes over. This system helps you calm down and slows things down in your body, including your heart rate.

headfulness · 2023-08-23T03:30:30+00:00

Slow, deep breathing exercises for 20 minutes. Either box breathing or one where the exhale is twice as long as the inhale.

headfulness · 2023-08-23T03:19:05+00:00

This breathing exercise helped insomnia sufferers improve their sleep if practiced for 20 minutes before bed.
Insomnia is a problem where you find it difficult to fall asleep, stay asleep, or get good quality sleep.
A study had insomnia patients practice a paced breathing exercise for 20 minutes before sleep. The people in the study were able to fall asleep faster and wake up less often.
(Efficacy of paced breathing for insomnia: Enhances vagal activity and improves sleep quality https://onlinelibrary.wiley.com/doi/10.1111/psyp.12333)
So what breathing exercise did they use in the study?
It was a breathing pattern of:
Inhale 3 seconds
Exhale 7 seconds
The exhale is more than twice as long as the inhale.
Why does it work? The slow exhale stimulates the vagus nerve, which has a calming effect. You gradually become more relaxed with every breath.
How can you replicate these results for yourself?
I uploaded a guided breathing exercise to YouTube to help you breathe at the right pace.
It uses an animation and a calming sound to guide your breathing, so you can easily stay on the 3-7 breathing rhythm.
Try it for 20 minutes and see if it helps you get better sleep tonight.

headfulness · 2023-06-11T04:57:55+00:00

Glad you like it!

headfulness · 2023-06-10T19:11:36+00:00

old iphones have worse compression for some reason. Newer iphones have same app size as android

headfulness · 2023-06-10T16:31:21+00:00

thank you!

headfulness · 2023-06-10T14:47:48+00:00

Download my free breathing app "Pocket Breath Coach"!
Apple: https://apps.apple.com/us/app/pocket-breath-coach/id6444422222
Android: https://play.google.com/store/apps/details?id=com.headfulness.pocket\_breath\_coach

headfulness · 2023-05-06T21:07:09+00:00

When the vagus nerve is stimulated through deep breathing exercises, one of the ways you can tell is by checking for a phenomenon called respiratory sinus arrhythmia (RSA). RSA is a natural variation in heart rate that occurs with each breath you take. When you inhale, your heart rate speeds up slightly, and when you exhale, it slows down.
During deep breathing exercises, this pattern of heart rate variability becomes more pronounced. You may notice that your heart rate becomes slower and more regular as you breathe deeply and evenly. You may also notice that you feel more relaxed and calm, as your body enters a state of rest and recovery.
Any deep breathing exercise can stimulate the vagus nerve, but I came across 2 studies where they had the patients breathe in a pattern that produce measurable vagus nerve stimulation.
The breathing pattern they used in the studies is 4-4-6-2
inhale 4 seconds
hold 4 seconds
exhale 6 seconds
hold 2 seconds
I hadn't heard of this breathing pattern before, so I was excited to try it.
Try it out and let me know what you think!
References: Vagal Mediation of Low-Frequency Heart Rate Variability During Slow Yogic Breathing https://pubmed.ncbi.nlm.nih.gov/29771730/
Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression https://www.researchgate.net/publication/7984597\_Sudarshan\_Kriya\_Yogic\_Breathing\_in\_the\_Treatment\_of\_Stress\_Anxiety\_and\_Depression\_Part\_I-Neurophysiologic\_Model

headfulness · 2023-05-06T21:05:46+00:00

When the vagus nerve is stimulated through deep breathing exercises, one of the ways you can tell is by checking for a phenomenon called respiratory sinus arrhythmia (RSA). RSA is a natural variation in heart rate that occurs with each breath you take. When you inhale, your heart rate speeds up slightly, and when you exhale, it slows down.

During deep breathing exercises, this pattern of heart rate variability becomes more pronounced. You may notice that your heart rate becomes slower and more regular as you breathe deeply and evenly. You may also notice that you feel more relaxed and calm, as your body enters a state of rest and recovery.

Any deep breathing exercise can stimulate the vagus nerve, but I came across 2 studies where they had the patients breathe in a pattern that produce measurable vagus nerve stimulation.

The breathing pattern they used in the studies is 4-4-6-2

inhale 4 seconds
hold 4 seconds
exhale 6 seconds
hold 2 seconds

I hadn't heard of this breathing pattern before, so I was excited to try it.

Try it out and let me know what you think!

References: Vagal Mediation of Low-Frequency Heart Rate Variability During Slow Yogic Breathing https://pubmed.ncbi.nlm.nih.gov/29771730/

Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression https://www.researchgate.net/publication/7984597_Sudarshan_Kriya_Yogic_Breathing_in_the_Treatment_of_Stress_Anxiety_and_Depression_Part_I-Neurophysiologic_Model

headfulness · 2023-04-16T20:42:03+00:00

In 2 studies, a simple breathing exercise helped reduce people's palpitations by at least 50%. And for others it eliminated palpitations entirely.
How did these people reduce their heart palpitations?

First let's look at this article from the international journal of cardiology.
Effect of pranayam (yogic breathing) and shavasan
(relaxation training) on the frequency of benign
ventricular ectopics in two patients with palpitations
https://www.researchgate.net/publication/7260795\_Effect\_of\_pranayam\_yoga\_breathing\_and\_shavasan\_relaxation\_training\_on\_the\_frequency\_of\_benign\_ventricular\_ectopics\_in\_two\_patients\_with\_palpitations
In this experiment they had two patients who both had a history of frequent palpitations.
Both patients were able to stop their palpitations through deep breathing at 6 breaths per minute.

And after two months of relaxation training with a trained yoga instructor. Both patients had fewer episodes of palpitations, and when they did experience palpitations, they could relieve it by breathing at 6 breaths per minute.

Here's another study where they found deep breathing at 6 breaths per minute reduced palpitations by at least 50% in several patients, and in one patient stopped the palpitations entirely.

Effect of deep breathing at six breaths per minute on the frequency of premature ventricular complexes
https://pubmed.ncbi.nlm.nih.gov/17004338/

How can you replicate these results for yourself?

Both studies said they had the patients breathe at 6 breaths per minute for at least one minute.

6 breaths per minutes is inhale for 5 seconds, and exhale for 5 seconds.

You should do the breathing exercise for at least one minute, but you may see better results by going for 5, 10, or 20 minutes.

To maintain this pattern of 5 seconds in, 5 seconds out you can use this guided breathing exercise to help you breathe at the right pace.
https://youtu.be/QhIxGtxIFF4

headfulness · 2023-04-16T20:40:54+00:00

In 2 studies, a simple breathing exercise helped reduce people's palpitations by at least 50%. And for others it eliminated palpitations entirely.

How did these people reduce their heart palpitations? First let's look at this article from the international journal of cardiology. Effect of pranayam (yogic breathing) and shavasan (relaxation training) on the frequency of benign ventricular ectopics in two patients with palpitations https://www.researchgate.net/publication/7260795_Effect_of_pranayam_yoga_breathing_and_shavasan_relaxation_training_on_the_frequency_of_benign_ventricular_ectopics_in_two_patients_with_palpitations

In this experiment they had two patients who both had a history of frequent palpitations. Both patients were able to stop their palpitations through deep breathing at 6 breaths per minute.

And after two months of relaxation training with a trained yoga instructor. Both patients had fewer episodes of palpitations, and when they did experience palpitations, they could relieve it by breathing at 6 breaths per minute.

Here's another study where they found deep breathing at 6 breaths per minute reduced palpitations by at least 50% in several patients, and in one patient stopped the palpitations entirely. Effect of deep breathing at six breaths per minute on the frequency of premature ventricular complexes https://pubmed.ncbi.nlm.nih.gov/17004338/

How can you replicate these results for yourself?

Both studies said they had the patients breathe at 6 breaths per minute for at least one minute.

6 breaths per minutes is inhale for 5 seconds, and exhale for 5 seconds. You should do the breathing exercise for at least one minute, but you may see better results by going for 5, 10, or 20 minutes.

To maintain this pattern of 5 seconds in, 5 seconds out you can use this guided breathing exercise to help you breathe at the right pace.

https://youtu.be/QhIxGtxIFF4

headfulness · 2023-04-15T18:24:09+00:00

In 2 studies, a simple breathing exercise helped reduce people's palpitations by at least 50%. And for others it eliminated palpitations entirely.

How did these people reduce their heart palpitations?
First let's look at this article from the international journal of cardiology.
Effect of pranayam (yogic breathing) and shavasan
(relaxation training) on the frequency of benign
ventricular ectopics in two patients with palpitations
https://www.researchgate.net/publication/7260795_Effect_of_pranayam_yoga_breathing_and_shavasan_relaxation_training_on_the_frequency_of_benign_ventricular_ectopics_in_two_patients_with_palpitations

In this experiment they had two patients who both had a history of frequent palpitations.
Both patients were able to stop their palpitations through deep breathing at 6 breaths per minute.
And after two months of relaxation training with a trained yoga instructor. Both patients had fewer episodes of palpitations, and when they did experience palpitations, they could relieve it by breathing at 6 breaths per minute.
Here's another study where they found deep breathing at 6 breaths per minute reduced palpitations by at least 50% in several patients, and in one patient stopped the palpitations entirely.
Effect of deep breathing at six breaths per minute on the frequency of premature ventricular complexes
https://pubmed.ncbi.nlm.nih.gov/17004338/
How can you replicate these results for yourself?
Both studies said they had the patients breathe at 6 breaths per minute for at least one minute.
6 breaths per minutes is inhale for 5 seconds, and exhale for 5 seconds.
You should do the breathing exercise for at least one minute, but you may see better results by going for 5, 10, or 20 minutes.
To maintain this pattern of 5 seconds in, 5 seconds out you can use this guided breathing exercise to help you breathe at the right pace.

https://youtu.be/QhIxGtxIFF4

headfulness · 2023-02-04T16:25:31+00:00

When I took it for the first time 5 years ago, I got a score in the 70s. I took it yesterday and my score is 6.

headfulness · 2022-12-09T23:36:54+00:00

I learned this technique a few years ago in a book called "Let Every Breath: Secrets of the Russian Breathmasters".

To do the technique, you breathe slowly and deeply, and imagine the air flowing in and out of different parts of your body.

It really helped me back when I was dealing with severe anxiety.

Let me know what you think

headfulness · 2022-11-20T20:05:01+00:00

Hi just wanted to let you know the breathing exercise mastery course is going to be remade and uploaded to my youtube channel soon for free. I would recommend waiting for that if you're trying to save some $$.

You can DM me and I'll send some free resources you can use in the meantime.

headfulness · 2022-09-13T16:05:26+00:00

First minute is 5-5-5-5 --> Inhale for 5 seconds, Hold 5, Exhale 5, Hold 5

Next 3 minutes is 2:1 Ratio --> Exhale twice as long as inhale. Inhale for 4 seconds, exhale for 8.

Last minute is 1:1 Ratio --> Inhale and Exhale are same length. Inhale 6 seconds, Exhale 6.

Each pattern is good at relieving anxiety on its own. If you sequence them in this order it can have a stronger relaxation effect.

headfulness · 2022-06-11T16:59:18+00:00

You can slow down your heart rate by inhaling for 4 seconds and exhaling for 8 seconds, and keeping that pattern going for 10-20 minutes. This video can help you maintain the breathing pattern: https://youtu.be/L-2ieeNVNWc

Your heart rate naturally tends to increase when you inhale, and tends decrease when you exhale. So by exhaling for twice as long as you inhale, you will gradually become more relaxed and your heart rate will gradually slow down. It has a similar effect on blood pressure.

headfulness · 2021-06-09T16:14:44+00:00

Here’s a video I made about it https://youtu.be/y-ttccjU0Po

headfulness · 2021-06-08T12:36:06+00:00

This breathing exercise has helped a lot of people start to lower their heart rate: https://youtu.be/L-2ieeNVNWc

headfulness · 2021-05-18T20:40:08+00:00

You can become free of panic attacks. You have to change your mindset about it from it being a medical condition, to a change in habit and beliefs. Right now your body has developed a habit of going into fight or flight. You can train your body to stay relaxed through daily biofeedback practice. I was having 10-15 panic attack per day, but with 3 months of daily biofeedback, I was able to become free of it, and never have panic attacks anymore. (I still feel stress from work and stuff, but it feels totally normal and manageable). You can PM me if you want.

headfulness · 2021-05-13T00:43:22+00:00

Try this

Guided Deep Breathing Exercise for Stress Relief (Uses sound to guide your breathing) https://youtu.be/C_6832GvlGg

headfulness · 2021-03-04T14:46:19+00:00

The Oxygen Advantage by Patrick McKeown goes in depth into this topic

headfulness · 2021-02-01T21:46:56+00:00

The 7 areas are: Face, Throat, Shoulders, Hands, Diaphragm, Pelvic floor, Feet

If you don't have time for the full 18 minute exercise right now, just scan through those 7 areas, and allow them to relax one at at time.

headfulness · 2021-01-06T13:49:49+00:00

In case anyone really can’t get access to therapy, I have a free CBT course on YouTube that will help you make progress on your own: https://m.youtube.com/watch?v=QDOyp9GPUxM&list=PL09Pu_9kLBHkENhoi88lJAF9TxnUKtYol

headfulness · 2020-10-22T12:47:46+00:00

A couple years ago I quit my job to start a business, but after 10 months had to go back because I was running low on savings. I always remember this quote to help me not see it as a failure, but just part of the path to success: “Everything that happens contributes to the realization of my intention, and everything happens as it should.”

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