Overview:
Resonant breathing is the application of slow breathing means taking a quiet deep breath round about six breath per minute. This needs absolute control over your breathing (automatic bodily function). Most people do not think about this breathing in their daily life. Natural, the respiratory rate of breathing, is to between 12-20 breaths per minute, but the resonant breathing split your normal rate of breathing (at least in half).
Not all people know about the relation between heart rate and breathing; there is a good build relationship between your heart rate and the breathing phase of inhalation and exhalation. Whenever you take a deeper little breath (resonant breath), its control your heart rate variability. HRV is also referred to as the loud breathing is the amount of that time that passes between the ever single beat of your heart. Whenever you were intentionally slowing your breathing rate, then you deliberately escalate the amount of time between heartbeats. This naturally increasing amount helps your body to be energetic.
The heart rate variability is also determined mainly at any given moment in which your body system responds to the nearby environment. By the help of resonant breathing, you may encounter the stressful stimuli that triggered your sympathetic nervous system, which is also known as fight and flight response. By the help of resonant breathing, you may control your heart rate variability. This variability helps you to tell the condition of your body or mindset whether you are in stress or more pleasure if you put all workload on your sympathetic nervous system, than it may lead to physical or mental stress (such as muscle tension, disability to focus, tension, and anxiety).
Resonant breathing is the calm breathing that helps your parasympathetic nervous system to tell your body that this world is full of joy and pleasure, and you don’t have to need to take the stress. This breathing maintains your mental health.
How Resonant Breathing Work?
Are you feeling too much anxiety? Or your body feeling stress? You want to calm down your stress while going to any beach for inhaling fresh air. This all tension or anxiety triggers your sympathetic system, and for finding the answer of this all questions, you should have to measure your HRV which give you solid answers.
By taking slow deeper resonant breathing, the more time passed between your heartbeats, and your HRV is measured higher than resistant your body (such as stress in the surrounding environment), while if your heartbeat gets closer, then HRV is measured lower that is chances to get the negative impact of stress.
According to researches, resonant breathing help to decreases the impact of stress or anxiety on the human body to enhance the heart rate variability (HRV).
Another study also suggested that resonant breathing, improve your HRV with maintaining the blood pressure and also divert your mood. But the people who take a loud breath but not exactly control their breath on the rate of 6breaths per minute, not getting the same level of result that giving them comfort and peace.
How you can perform Resonant Breath?
For relieving stress and wants your mindset calm you should need to masters to practice the resonant breathing, the skills you are required for taking resonant breath correctly are,
- It would be best if you inhale slowly through your nose.
- Then it would help if you exhaled through your pursed lips slowly.
- It would be best if you took a deep breath from your gut, and you may feel that your stomach fully expand and have empty in every breath.
- You should forget all your worries and your entire brain just focusing on your breathing
In each exhalation and inhalation, you should count time slowly in your mind. Multiple organizations or studies suggested different times of inhalation and exhalation. The breathing ratio depends on your practice skills that how long you want to practice, these are
- Inhalation for 4seconds, and exhalation for 6seconds
- Inhalation for 6seconds, and exhalation for 6seconds (True Resonant Breath)
- Inhalation for 5seconds, and exhalation for 7seconds
- Inhalation for 4seconds, and exhalation for 6seconds
The professional and recommended time is you should inhale slowly for six seconds and exhale for six seconds. This way is considered one of the simplest ways for resonant breathing, and it may help you to achieve your goal of breathing. You need some practical skills by just focusing your mind on your breathing pattern and count your inhalation and exhalation calmly.
The times that suggested for resonant breathing is about 15 minutes per day, but if you want more comfort or come to feel natural, you may exceed your time. Resonant breathing helps you to encounter the stress in your life.
How you keep your lungs in shape?
Most people don’t know about the importance of lungs that how they are playing their role in our life. But if once they are experience problem in their breathing and finding difficulty to take a deep breath, then they noticed the value of lungs that how lungs became a vital organ in our body. This is the fact that lungs required daily care for the rest of our body and maintained our ventilation and oxygenation because the inadequate amount of oxygen creates health problem (such as respiratory illness, COPD, Dyspnea).
Sometimes your lungs become irritant due to any allergens, dust, and pollutant environment. To keep your lungs in shape and make it healthier you should follow the tips by just taking a deep breath, these are
- Diaphragmatic breathing- According to respiratory care technologist, it is suggested that you should follow the technique of diaphragmatic breathing to relax your diaphragm muscles which helps to separate the organs from the lungs.
- Deep Breathing- Deep breathing shapes your lungs and overcomes your anxiety. When you inhaled slowly than your lungs expand fully and your belly stretched that lower your diaphragm, expand your ribs. Deep breathing allowed your chest to lift.
Then at the time of exhalation, your chest comes down to its position by the contraction of ribs and gives you fresh and calm air.
- Count Breath- you should count your breathing to make your lung capacity stronger because if you count your inhalation and exhalation than you may increase the ration of inhaled and exhaled will help your lungs to give shapes.
- Observe Your Posture- It is also necessary that you should observe your posture that what the posture of your body is at the time of breathing. When you take a deep, slow breath, you should sit straight with stretching your hands and take a breath with relax mind.
- Should stay active- You should active regularly for resonant breathing to keep your lungs healthier when you enhance your activity day-by-day than you may notice stress-free life with healthier heart and lungs.
What are the benefits of Resonant Breathing?
So now you are well aware of resonant breathing and how you can perform it every single day? And you also understand that loud breath controls your Nervous System (the fight and flight response of your sympathetic nervous system). By reducing your brain stress and keep your body calm, you can gain some benefits, these benefits are
1. Resonant Breath control over Anxiety:
If you had a panic attack, then you should know about how can you control your anxiety, stress, or any panic attack. By just focusing on the deep, slow breath, you can get rid of this panic attack. As you know, there is a correlation between your breathing rate and your heart rate. If you take a slow deep breath, your heart rate also is slow, and it means stretching out the heartbeat time.
Resonant breath, give you calming impact and come over on your anxiety or panic attack. Resonant breathing can slow the heart rate naturally. This naturally slowing rate of heartbeat is the power factor in getting rid of anxiety naturally.
2. Resonant Breath Help To lower the Blood pressure:
Suppose the people have a high blood pressure than there is a fatal heart attack. High blood pressure leads to arteries damage, and loss kidney or sometimes sexual functions. If high BP not controlled accurately, then it may become life-threatening. We all aware of the relation between heart rate and high blood pressure. Generally, there is no proof that a high level of blood pressure caused stress and anxiety, but if your blood pressure constantly high then, it may cause a faster heart rate. Because slow heartbeat is a sign of relaxation and comfort and it relieves the stress susceptibility, so definitely faster heartbeat correlates with high blood pressure.
The resonant breathing helps you to lower your heart rate as well as maintain your blood pressure but if you follow the correct method of breathing along with your BP medication than you will get your desired stress-free level with reducing blood pressure.
3. Stimulation of Vagus Nerve:
Vagus nerve connects your brain with the body, and it is the part of the parasympathetic nervous system. By the help of this nerve, all messages sent to your body from the brain, and it is responsible for the improvement of your long-term mood, and wellbeing. The resonant breathing, increase your vagal tone to overcome the stress, depression, and anxiety.
Previous researches suggested that vagal nerve is the important key for healing the numerous medical conditions and deep, slow breathing stimulate your vagal tone. Your boosting capabilities and healthy relationship with your vagal nerve if it stimulates correctly than you will do your all your work appropriately.
4. Resonant Breathing control your Mood and Emotion:
The most precious thing that you get from this resonant breathing is, this breathing pattern controls your emotions and your mood. If you are in an embarrassing situation or you may sink in a worse mood, resonant breathing helps you to control your mood. By taking a deep, slow breath, you can control your emotions and boost your mood instantly.
Good To Know:
Resonant breathing proves beneficial for your physical and mental health. It keeps you away from stress, anxiety, and depressions, rather than it also makes your lungs healthier with increasing your lungs capacity. You should do this breathing exercise daily at least 15minutes with deep inhalation and exhalation then you may exceed time if you feel calm and comfortable. But keep in mind for getting better results you should follow the master’s practical skills.