The simple breath technique that reduces anxiety

Breathe in for 6 seconds, then 6 seconds out. So 12 seconds per breath, or 5 breaths a minute.

Coherent breathing, or the 6-6 breathing pattern, is a technique that involves consciously controlling and synchronising the breath. It offers numerous health benefits.

The health benefits

Reduces stress and helps resilience

The 6-6 breathing pattern activates the body's relaxation response, helping to reduce stress and improve resilience.

The rhythmic, extended breaths signal to the body that it is safe and can induce a sense of calmness and tranquillity. It helps regulate the autonomic nervous system and balances the sympathetic and parasympathetic activity.

Reduces anxiety and improves emotional wellbeing

The technique can be particularly effective in reducing anxiety symptoms and enhancing emotional wellbeing.

By engaging in deliberate, prolonged breaths, we can activate the body's relaxation response and alleviate feelings of tension, worry or restlessness.

Regulates blood pressure

Studies have shown that the 6-6 coherent breathing technique can help regulate blood pressure.

Slow and controlled breathing stimulates the vagus nerve, which in turn reduces blood pressure and heart rate.

Sharpens focus and mental clarity

Engaging in coherent breathing can enhance our focus and concentration.

By synchronising the breath, it increases the coherence and efficiency of brain activity, leading to improved cognitive function, clarity and mental performance.

Enhances respiratory function

The breathwork encourages deep diaphragmatic breathing, improves lung capacity, and enhances oxygenation of the blood, resulting in better overall respiratory efficiency and lung health.

Promotes cardiovascular health

The breathing technique has also been associated with various cardiovascular benefits. It can improve heart rate variability and enhance heart rate coherence.

Helps pain management

It’s also been found to be effective in managing chronic pain and reducing pain perception. By inducing relaxation, it helps alleviate discomfort and promotes a relaxation response that can offset pain sensations.

Improves sleep quality

Practising the technique before bedtime can help promote relaxation and improve sleep quality. The slow, controlled breaths can calm a racing mind, relax the body, and facilitate a smoother transition into a restful sleep.

How to practise the coherent breath

Follow these steps to practise a smooth, slow coherent breath.

Find a comfortable and quiet space

Choose a calm environment where you can sit or lie down comfortably without distractions.

Relax your body

Take a moment to release any tension in your muscles. Allow your body to settle into a relaxed posture.

Awareness of your breath

Bring your attention to your breath without trying to control it. Notice the natural rhythm of your breath as it flows in and out.

Lengthen your breath

Begin to gradually extend the duration of your inhales and exhales. Aim for a smooth and slow pace that feels comfortable for you.

Establish a pattern

Choose a specific count for your breath, such as inhaling and exhaling for a count of 6. Find a rhythm that suits you and creates a sense of ease.

Diaphragmatic breathing

As you inhale, allow your breath to flow deep into your diaphragm, expanding your belly. As you exhale, let your belly naturally deflate.

Maintain a steady pace

Try to keep a consistent duration for both the inhales and exhales. You can use counting or a metronome to help maintain the rhythm.

Relax your body and mind

As you continue the smooth, slow coherent breath, consciously release any tension or knots in your body. Allow your mind to relax, focusing solely on your breath and the present moment.

Practise regularly

Sustain the smooth, slow coherent breath for several minutes or longer. It can be beneficial to make this a daily practice to strengthen the effects over time.

Practise safely

It's important to note that while coherent breathing can provide these health benefits, it should not be used as a replacement for medical treatment. It is recommended to learn this technique from a qualified instructor and incorporate it as a complementary practice alongside other healthy lifestyle choices. So come along to class and practise with me this month.

Love,

Francesca x