If you are just discovering my breathing tutorials and guided sessions, then please check here for resources and associated links that may be useful to you. TH-cam PLAYLISTS: 1. Guided Breath Sessions: th-cam.com/play/PLcoajB6YZSO7QOhWBFTLKHRedpaY2g0p_.html 2. Oxygen Advantage Exercises, Techniques & Principles: th-cam.com/play/PLcoajB6YZSO6vKa9vKSd9MDSfy_Ud73Et.html 3. Breathing Tips: th-cam.com/play/PLcoajB6YZSO5QhKfpfBkEFvXZJrrx_m0P.html 4. Choosing a Breathing Technique: th-cam.com/play/PLcoajB6YZSO5rgzS_UczeueNdMD2F4_az.html 5. Breathing Curiosities: th-cam.com/play/PLcoajB6YZSO7NEzTJ0t8XS60T9eTRcR_d.html 6. Breath Lectures in 2 Minutes or Less!: th-cam.com/play/PLcoajB6YZSO54mhQO9r4Of03RvOa4UZRx.html BE LIGHT PRODUCTS & SERVICES: 1. FREE Breath Training - The Breath Basics 6-Day Challenge: www.belighttt.com/6-days 2. 4-Week Breath Boot Camp: www.belighttt.com/bootcamp 3. Breathing for Anxiety Relief Video Series: www.belighttt.com/offers/gBveocFH 4. Breathe Light: How & Why to Reduce Your Breathing: www.belighttt.com/offers/tzuvAFzu 5. Breathing for Anxiety Relief + Breathe Light (purchase them together and save 15%!): www.belighttt.com/offers/ARXXABst 6. FREE Long COVID Video Workshop: www.belighttt.com/covid 7. Downloadable E-Books & Mini-Courses: www.belighttt.com/store 8. BE Light Community: www.belighttt.com/community 9. Podcast Appearances: www.belighttt.com/podcast-appearances MORE WAYS TO SUPPORT: 1. Buy Me a Coffee (purchases & donations): www.buymeacoffee.com/belighttt Also, please do not hesitate to reach out with any questions. Thank you so much for watching and supporting the channel. I appreciate it immensely.
Tara I am new learning how to teach meditation, your 4x4x4x4 helped stop my anxiety. I have a certification of Meditation practitioner. I love your calming voice
@nikhilkripalani1582 Oh, that's so wonderful to hear! Wow, that's great that you were able to use this session to stop your anxiety. Breathwork can be so simple, and yet so powerful for instantly creating these types of shifts in the body and mind. Thank you so much for sharing that feedback with me. I really appreciate you watching, trying out the session, commenting and supporting my channel. And thank you also for sharing your beautiful healing work of meditation with the world as well.❤Have a great day!
I used to have a stressful job, but now I listen to your voice in the morning and evening It helps me even more by expelling the bad thoughts out of my mind.
@nikhilkripalani1582 That is such beautiful feedback. I'm so happy to hear that these breathing exercises have provided you with so much benefit. Thank you so much for letting me know. Have a great day.💖
@Asmail Ali This is great that you are going through all the different types of breathing sessions and trying them out for yourself. That is the only way to learn and internalize the benefits. You have to FEEL it. That's wonderful that you are taking this approach to your own learning and your own health. Thank you so much for the support as well. Have a beautiful night.
Ciao @Corrado Lentinello Molte grazie per il tuo commento gentile. Spero che la sessione e stato utile per te. Grazie per aver visitato il canale. Ciao da New York!👋💖
Ha! @KQ you don't know how grateful I am to hear you say that! Literally, just this weekend I was watching some other guided breath sessions on TH-cam and thinking to myself, "Man, I really gotta figure out this screen animation thing. Everyone seems to be doing it!" LOL. Maybe you saved me the trouble. Thank you for your encouragement to keep doing what I've been doing. And thanks for watching and commenting.
Yes, this is a beautiful breath. For the very most, I did breath w/my nose, a couple of exhales thru mouth helped me ground, now feel bright and expanded, thanks for the 4/4 lead, I do benefit from a conductor;)
@Cynthia Abrams this is wonderful to hear. I'm so glad you had a good experience with this session. Thank you so much for listening and trying it out. And yes, sometimes, we all benefit from a conductor.😉🥰😊
@@sachajames8262 Honestly, in my heart, I feel passionately about transitioning BE Light into a podcast format. At this point, I feel like I'm just repeating myself over and over again. I'm not sure it really adds much value to my viewers' lives. I want to open up the conversation, go deeper, explore more, draw the connections for people. The podcast is in the works, but it won't happen for several more months. I'm happy to hear you purchased a tuning fork! Check the comment pinned to the top of any of my tuning fork videos, to see all my tuning fork resources. I have two tuning fork playlists here on TH-cam. They should keep you busy for a while.😉
I see the tuning fork videos the are excellent Thank you for doing those it’s very appreciated Do you have a work email address as I would like to ask if you might be able to help with a few things I will pay if you think you can help Sacha x
Today is my 4th day practicing. Initially I can’t hold after exhaling, today I have no problem. But still feel tension in chest area. I have nerve and inflammation problems. I feel my inflammation is reducing. Thanks again it’s very helpful. Curiously waiting for more. 🙏🙏🙏🙏🙏
Amazing! I applaud your commitment to the process and the practice. 👏👏👏 @InduG if you are still feeling tension after the exhale, you may have to practice holding your breath a bit more often throughout the day. This particular exercise may still be a bit too stressful for you, which is the opposite of what we want. May I make a suggestion? Very simply, take a normal inhale and a normal exhale, and then pinch your nose and hold it for a count of 3 seconds, remaining totally relaxed. Then release your nose, take a very gentle inhale through your nose and return to your normal breath for about 10 seconds. Repeat this exercise for about 2-5 minutes. You can practice multiple short sessions per day. Maybe 3 -5 short sessions per day, or even once per hour. This exercise is a very non-stressful way to start to build-up your response to holding your breath. And it will still offer you the added benefit of increased blood flow and oxygen delivery. I hope you will try it. Please let me know how it goes. I will be making more videos about breath-holding later this summer. Please be patient with me. 🙏 Also, do you know the source of your nerve pain? Does increased circulation tend to make you feel better?
Thanks a lot for the videos. I am doing 4-4-4-4 exercise in the morning and doing 15 min 4-6 exercise in the night before going to bed. This really helps me to relax and decreased my stress and able to sleep better.
Amazing! @Jinoy Manoharan I think it's a really nice strategy that you are utilizing. The 4-4-4-4 in the morning makes sense for balancing the nervous system, without down-regulating too much, and for creating a calm, alert mind. The 4-6 in the evening is a perfect way to prepare for deep, regenerative sleep. I am so happy that you are implementing these tools in your life. Thank you so much for sharing your experience with me.
Terrific work with the countdown and the session itself! I tried it twice and feel super relaxed and will go onto the longer ones. Keep it up, you've won yourself a new subscriber. :)
@Victor Victor that's awesome! Thank you so much for trying out the session and for this supportive feedback. Happy to have you as a subscriber. Really appreciate it. 🙏
@rhondaurb that is difficult to say. Best for you to try a few and notice what you FEEL. If your intention is relaxation or mental calmness, for example, does doing the 4x4 box breath provide that for you? Or is it too stimulating? Perhaps a 4-6 breath pattern would be more effective. Tell me what your short-term goal is with your breath practice, and I can give you better direction. In terms of frequency, small sessions, multiple times throughout the week is always the most effective. Even if it's just 5 minutes per day. But again, tell me a bit more about what your specific needs are, and I can better guide you. Thank you for watching and for commenting.
@@BELightTT thank you so much for your response. My goals are to reduce anxiety, quiet my mind, be light to others (literally what your channel is 🥰), and reach as deep a meditative state as possible. I have been trying to reach meditative states for a while and tried the Silva method for example but it did not work for me. Your suggestions and guidance are greatly appreciated. Thank you 💖🙏
@@rhondaurb oh, the Silva method didn't work for you? Interesting. I've only played with it a little, but never fully committed. But I have heard wonderful things about it. Ok, so in terms of reaching a meditative state, I honestly don't know that most of my guided sessions will get you to that place. However, if anxiety and an overactive mind are your issues, then I'm your gal! 😁 Let me ask you, does slowing down your breath make you more anxious? Or are you able to relax? If you are able to relax then I would definitely suggest the 4x4 or 5x5 box breaths for helping to balance the nervous system. The box breath normally allows people to experience calm focus (meaning not too alert, not too drowsy). To further down-regulate your nervous system, I would focus on the 4:6 breath: th-cam.com/video/Q43_ekK0lH8/w-d-xo.html It is perfect for helping you get more into parasympathetic mode, and very easy to incorporate any where in your day...no preparation required. But if slowing down your breath makes you anxious (I have a video coming out about this on Tuesday), I would highly suggest practicing mini-breath holds during the day, as holding your breath not only helps to balance the blood gases, but it also helps to bring you out of your mind into your body, and bring you into more present-moment awareness. By "mini" breath hold, I mean a series of 5-10 second breath holds, with a 10-second rest between each one, for about 3-5 minutes straight. You can check out this video I made on this topic: th-cam.com/video/Um1dj4bO378/w-d-xo.html In terms of frequency, the more often you practice down-regulating, the better you get at it. In general, we are really good at being in a hyper-facilitated state, and really bad at being in a relaxed one. Yet, we continue to practice the hyper-facilitated one predominantly during the day! LOL😂 I would say do something every day. 15 minutes would be great, but if that feels like too much, or your mind is getting distracted, shoot for 3 5-minute sessions instead. Find a routine that works for you! Meaning it works with your schedule, you can be compliant and you actually feel some benefit. Also, I always tell my students, you don't necessarily need to put aside time to "do your breath practice". Can you incorporate breath awareness into all aspects of your day? When sitting at your computer, can you slow down and deepen your breath? Can you practice mini-breath holds or your 4:6 breathing while at the computer? On the phone? Sitting and waiting for a meeting? As you're taking a leisurely walk? Etc. Bring your breath practice into your life, and it will feel easier (and more functional) to fit it in. I hope this helps @rhondaurb! Good luck. Let me know how it goes!
@@BELightTT slowing down my breath definitely helps me relax. I've been doing your coherent breathing but I will try the 4:6. Thank you so much for your guidance!! 🙏🙏
Hi @dattatraya shinde Thanks for listening and for trying out this session. This is a very nice technique. If you are comfortable doing it, you could easily practice for up to 60 minutes. In fact, I will make a longer 4-4-4-4 Session and upload it soon. Thank you for the suggestion. In terms of timing, it really depends how this breath practice makes YOU feel. Does it make you sleepy? Does it make you focused? Do you feel relaxed? If you feel in yourself that it really relaxes you and down-regulates your nervous system, then 100%, you can practice this before bed. If it stimulates you in any way, however, I would not recommend it before bed. For me, I prefer the 4:6 breath cadence to prepare for sleep: th-cam.com/video/Q43_ekK0lH8/w-d-xo.html I hope this helps!
@@loganwolve5243 Bhastrika is of course a good exercise. But very energizing, no? When do you like to practice bhastika the most? In the morning maybe? Before more intense movement?
I run,play,gym....what breathing pattern do you recommend for long distance running without tiring ?...plz suggest breathing pattern for gym & play too...thanks
Hi @Ranjana Hedge That's super! Good for you. The answer to your question is not a simple one. It requires some teaching. And there are multiple techniques that can help. In June/July, I will try to post some more videos about breathing for athletic performance and the delay of fatigue, ok? Sorry to make you wait, but I promise to make them as soon as I can. Thank you for watching! 🙏
@@BELightTT thanks a lot...your videos r awesome...meditation happens to me during activities and I can feel the same energy when I see you...awaiting your videos on breathing for athletes
@@ranjanahegde2518 Thanks very much. I will try to make those videos as soon as I can. I am a little behind with production these days, but now you have motivated me to move faster😜. I think you will really enjoy some breathing strategies for running, so I will try to remember to come back and let you know once I've posted them. Thanks for the suggestion! Have a great day. Keep up the great work with your exercise program.
@@BELightTT thanks a lot...eagerly waiting for the videos....yup....doing all my activities meditatively is something which comes natural to me...will keep going ...thanks for your wonderful presence
@@ranjanahegde2518 where are you located? I ask, because in June, I am planning to host 2 FREE group trainings. Online. For one of those groups, I would like to focus on breathing for athletic performance (e.g. improved aerobic capacity, delayed onset of fatigue, delayed onset of lactic acid). I do not know ALL the details yet, but I want to make this a 3-week class. We will meet online as a small group 1x per week for 3 weeks. The live online class will be about 60-90 minutes. I can even record the live class to accommodate people in various time zones. And I would give you guys breathing homework to do each week, to incorporate into your workout and recovery regimens. I am telling you this, as that training may be more effective for your immediate needs, as opposed to waiting for me to post so many videos on TH-cam. If you are interested, please just send me your email address and I will keep you posted with details. And if you are not interested, no worries at all. Many thanks and have a wonderful day.
Hi, @tauheed ullah What exactly do you mean a "live" video? You mean you'd like to see me on camera demonstrating the box breath? And when you say "slow", which cadence is your preference? Thank you for your input!
@@TheTauheed11 did you ever sign up for my Breath Basics 6-Day Challenge? www.belighttt.com/6-days I thought I remembered you signing up. In there, on Day 4, I demonstrate Box Breathing, in case you want to take a look right away. But I also promise to add this to my long list of videos to produce. I promise to get there in the coming months. Many thanks for watching and for putting in this special request. Have a good day!
@Sailendra Baliga hard to tell from your response. Was this a positive experience for you or no? To stop the thoughts for a while sounds good. That you were able to hold your attention on your breath also sounds good. But how cold? You know, this exercise can lower blood pressure and bring you into a relaxation response, especially if you are very stressed and not sleeping enough. So in that way, the sensation of cold would make sense to me. It's your body preparing for deep restfulness😴. However, if the cold was stressful for you, it may be that the 4-4-4-4 box is a bit too large for you, and perhaps it would be better to start with a smaller box breath, maybe 3-3-3-3. Always know, if you feel stressed from any breath technique, then it is time to re-evaluate, but if you felt relaxed by this breath technique, then I would encourage you to continue practicing it in times when you need good rest. Thank you for trying it! 🙏
@@BELightTT It was very good, I think. I think I felt that I was breathing from my crown, and then again from my nose. I don't know. I will try it again and give you a feedback. Nothing disturbing, that I can assure you. Thank you for your care I am trying to promote your channel for others well-being
If you are just discovering my breathing tutorials and guided sessions, then please check here for resources and associated links that may be useful to you.
TH-cam PLAYLISTS:
1. Guided Breath Sessions: th-cam.com/play/PLcoajB6YZSO7QOhWBFTLKHRedpaY2g0p_.html
2. Oxygen Advantage Exercises, Techniques & Principles: th-cam.com/play/PLcoajB6YZSO6vKa9vKSd9MDSfy_Ud73Et.html
3. Breathing Tips: th-cam.com/play/PLcoajB6YZSO5QhKfpfBkEFvXZJrrx_m0P.html
4. Choosing a Breathing Technique: th-cam.com/play/PLcoajB6YZSO5rgzS_UczeueNdMD2F4_az.html
5. Breathing Curiosities: th-cam.com/play/PLcoajB6YZSO7NEzTJ0t8XS60T9eTRcR_d.html
6. Breath Lectures in 2 Minutes or Less!: th-cam.com/play/PLcoajB6YZSO54mhQO9r4Of03RvOa4UZRx.html
BE LIGHT PRODUCTS & SERVICES:
1. FREE Breath Training - The Breath Basics 6-Day Challenge: www.belighttt.com/6-days
2. 4-Week Breath Boot Camp: www.belighttt.com/bootcamp
3. Breathing for Anxiety Relief Video Series: www.belighttt.com/offers/gBveocFH
4. Breathe Light: How & Why to Reduce Your Breathing: www.belighttt.com/offers/tzuvAFzu
5. Breathing for Anxiety Relief + Breathe Light (purchase them together and save 15%!): www.belighttt.com/offers/ARXXABst
6. FREE Long COVID Video Workshop: www.belighttt.com/covid
7. Downloadable E-Books & Mini-Courses: www.belighttt.com/store
8. BE Light Community: www.belighttt.com/community
9. Podcast Appearances: www.belighttt.com/podcast-appearances
MORE WAYS TO SUPPORT:
1. Buy Me a Coffee (purchases & donations): www.buymeacoffee.com/belighttt
Also, please do not hesitate to reach out with any questions. Thank you so much for watching and supporting the channel. I appreciate it immensely.
Your voice is so soothing ❤
@nikhilkrpalani1582 I'm so glad you enjoyed it. Thanks so much for listening for supporting the channel.
Tara I am new learning how to teach meditation, your 4x4x4x4 helped stop my anxiety. I have a certification of Meditation practitioner. I love your calming voice
@nikhilkripalani1582 Oh, that's so wonderful to hear! Wow, that's great that you were able to use this session to stop your anxiety. Breathwork can be so simple, and yet so powerful for instantly creating these types of shifts in the body and mind. Thank you so much for sharing that feedback with me. I really appreciate you watching, trying out the session, commenting and supporting my channel. And thank you also for sharing your beautiful healing work of meditation with the world as well.❤Have a great day!
I used to have a stressful job, but now I listen to your voice in the morning and evening
It helps me even more by expelling the bad thoughts out of my mind.
@nikhilkripalani1582 That is such beautiful feedback. I'm so happy to hear that these breathing exercises have provided you with so much benefit. Thank you so much for letting me know. Have a great day.💖
You are a smart person, you helped me mentally
I am so glad to hear that. Thank you so much for letting me know! Have a great day.
I needed this badly, you voice is so soothing and lovely.
Thank you so much for listening!
I was stressed , but you voice is soothing to my ears
I'm so glad to hear that @nikhilkrpalani1582 💖
Thanks for asking
Love ❤your style of meditation
@nikhilkripalani1582 Thank you, as always. I appreciate you!💖
I love you
It gives me a calming and nice feeling,thank you!❤
@Asmail Ali This is great that you are going through all the different types of breathing sessions and trying them out for yourself. That is the only way to learn and internalize the benefits. You have to FEEL it. That's wonderful that you are taking this approach to your own learning and your own health. Thank you so much for the support as well. Have a beautiful night.
@@BELightTT ❤
Grazie mille Bianca
Ti auguro una vita felice.
Ciao dall'Italia.
Ciao @Corrado Lentinello Molte grazie per il tuo commento gentile. Spero che la sessione e stato utile per te. Grazie per aver visitato il canale. Ciao da New York!👋💖
The only guided breathing vid that actually has somebody counting instead of just on screen animation. Thanks so much!
Ha! @KQ you don't know how grateful I am to hear you say that! Literally, just this weekend I was watching some other guided breath sessions on TH-cam and thinking to myself, "Man, I really gotta figure out this screen animation thing. Everyone seems to be doing it!" LOL. Maybe you saved me the trouble. Thank you for your encouragement to keep doing what I've been doing. And thanks for watching and commenting.
Thank you sooo much i. really feel so much relaxed blessings 🙏🙏
Yes, this is a beautiful breath. For the very most, I did breath w/my nose, a couple of exhales thru mouth helped me ground, now feel bright and expanded, thanks for the 4/4 lead, I do benefit from a conductor;)
@Cynthia Abrams this is wonderful to hear. I'm so glad you had a good experience with this session. Thank you so much for listening and trying it out. And yes, sometimes, we all benefit from a conductor.😉🥰😊
I was doing you box breathing this morning and now. all that is missing is a sound of the ocean
Thank you, as always, for practicing with me and for your kind words.
Brilliant Tara xx
Thank you @sacha James So glad you enjoyed it!💖
When will you be doing new videos ?
I just ordered the biosonics tuning fork you recommended and signed up to your website 👍🏼
@@sachajames8262 Honestly, in my heart, I feel passionately about transitioning BE Light into a podcast format. At this point, I feel like I'm just repeating myself over and over again. I'm not sure it really adds much value to my viewers' lives. I want to open up the conversation, go deeper, explore more, draw the connections for people. The podcast is in the works, but it won't happen for several more months.
I'm happy to hear you purchased a tuning fork! Check the comment pinned to the top of any of my tuning fork videos, to see all my tuning fork resources. I have two tuning fork playlists here on TH-cam. They should keep you busy for a while.😉
I see the tuning fork videos the are excellent
Thank you for doing those it’s very appreciated
Do you have a work email address as I would like to ask if you might be able to help with a few things
I will pay if you think you can help
Sacha x
@@sachajames8262 yes, of course. Here it is: tara@belighttt.com (yes, with 3 t's)😉
Thank you so much.
Certainly! Thank you so much @Arlene Navarro for watching and trying out the session. I'm glad it was helpful. Have a great day!
Today is my 4th day practicing. Initially I can’t hold after exhaling, today I have no problem. But still feel tension in chest area.
I have nerve and inflammation problems. I feel my inflammation is reducing.
Thanks again it’s very helpful.
Curiously waiting for more.
🙏🙏🙏🙏🙏
Amazing! I applaud your commitment to the process and the practice. 👏👏👏
@InduG if you are still feeling tension after the exhale, you may have to practice holding your breath a bit more often throughout the day. This particular exercise may still be a bit too stressful for you, which is the opposite of what we want. May I make a suggestion?
Very simply, take a normal inhale and a normal exhale, and then pinch your nose and hold it for a count of 3 seconds, remaining totally relaxed. Then release your nose, take a very gentle inhale through your nose and return to your normal breath for about 10 seconds. Repeat this exercise for about 2-5 minutes. You can practice multiple short sessions per day. Maybe 3 -5 short sessions per day, or even once per hour.
This exercise is a very non-stressful way to start to build-up your response to holding your breath. And it will still offer you the added benefit of increased blood flow and oxygen delivery. I hope you will try it. Please let me know how it goes. I will be making more videos about breath-holding later this summer. Please be patient with me. 🙏
Also, do you know the source of your nerve pain? Does increased circulation tend to make you feel better?
Thanks a lot for the videos. I am doing 4-4-4-4 exercise in the morning and doing 15 min 4-6 exercise in the night before going to bed. This really helps me to relax and decreased my stress and able to sleep better.
Amazing! @Jinoy Manoharan I think it's a really nice strategy that you are utilizing. The 4-4-4-4 in the morning makes sense for balancing the nervous system, without down-regulating too much, and for creating a calm, alert mind. The 4-6 in the evening is a perfect way to prepare for deep, regenerative sleep. I am so happy that you are implementing these tools in your life. Thank you so much for sharing your experience with me.
This video is great. I found it very helpful.
Thanks @Amy Mastrogiuseppe!
Terrific work with the countdown and the session itself! I tried it twice and feel super relaxed and will go onto the longer ones. Keep it up, you've won yourself a new subscriber. :)
@Victor Victor that's awesome! Thank you so much for trying out the session and for this supportive feedback. Happy to have you as a subscriber. Really appreciate it. 🙏
Just make a meditation day
Thank you so much for this video. Can you please explain which of all your breathing exercises we should be doing and how often we should do each?
@rhondaurb that is difficult to say. Best for you to try a few and notice what you FEEL. If your intention is relaxation or mental calmness, for example, does doing the 4x4 box breath provide that for you? Or is it too stimulating? Perhaps a 4-6 breath pattern would be more effective. Tell me what your short-term goal is with your breath practice, and I can give you better direction. In terms of frequency, small sessions, multiple times throughout the week is always the most effective. Even if it's just 5 minutes per day. But again, tell me a bit more about what your specific needs are, and I can better guide you. Thank you for watching and for commenting.
@@BELightTT thank you so much for your response. My goals are to reduce anxiety, quiet my mind, be light to others (literally what your channel is 🥰), and reach as deep a meditative state as possible. I have been trying to reach meditative states for a while and tried the Silva method for example but it did not work for me. Your suggestions and guidance are greatly appreciated. Thank you 💖🙏
@@rhondaurb oh, the Silva method didn't work for you? Interesting. I've only played with it a little, but never fully committed. But I have heard wonderful things about it. Ok, so in terms of reaching a meditative state, I honestly don't know that most of my guided sessions will get you to that place. However, if anxiety and an overactive mind are your issues, then I'm your gal! 😁 Let me ask you, does slowing down your breath make you more anxious? Or are you able to relax? If you are able to relax then I would definitely suggest the 4x4 or 5x5 box breaths for helping to balance the nervous system. The box breath normally allows people to experience calm focus (meaning not too alert, not too drowsy). To further down-regulate your nervous system, I would focus on the 4:6 breath: th-cam.com/video/Q43_ekK0lH8/w-d-xo.html It is perfect for helping you get more into parasympathetic mode, and very easy to incorporate any where in your day...no preparation required.
But if slowing down your breath makes you anxious (I have a video coming out about this on Tuesday), I would highly suggest practicing mini-breath holds during the day, as holding your breath not only helps to balance the blood gases, but it also helps to bring you out of your mind into your body, and bring you into more present-moment awareness. By "mini" breath hold, I mean a series of 5-10 second breath holds, with a 10-second rest between each one, for about 3-5 minutes straight. You can check out this video I made on this topic: th-cam.com/video/Um1dj4bO378/w-d-xo.html
In terms of frequency, the more often you practice down-regulating, the better you get at it. In general, we are really good at being in a hyper-facilitated state, and really bad at being in a relaxed one. Yet, we continue to practice the hyper-facilitated one predominantly during the day! LOL😂
I would say do something every day. 15 minutes would be great, but if that feels like too much, or your mind is getting distracted, shoot for 3 5-minute sessions instead. Find a routine that works for you! Meaning it works with your schedule, you can be compliant and you actually feel some benefit. Also, I always tell my students, you don't necessarily need to put aside time to "do your breath practice". Can you incorporate breath awareness into all aspects of your day? When sitting at your computer, can you slow down and deepen your breath? Can you practice mini-breath holds or your 4:6 breathing while at the computer? On the phone? Sitting and waiting for a meeting? As you're taking a leisurely walk? Etc. Bring your breath practice into your life, and it will feel easier (and more functional) to fit it in. I hope this helps @rhondaurb! Good luck. Let me know how it goes!
@@BELightTT slowing down my breath definitely helps me relax. I've been doing your coherent breathing but I will try the 4:6. Thank you so much for your guidance!! 🙏🙏
@@rhondaurb Awesome! Let me know if you need any further guidance and how your 4:6 session goes. 😊
Thanks for nice explanation. what could be the maximum duration of this box breathing. What about before bedtime doing this breathing practice
Hi @dattatraya shinde Thanks for listening and for trying out this session. This is a very nice technique. If you are comfortable doing it, you could easily practice for up to 60 minutes. In fact, I will make a longer 4-4-4-4 Session and upload it soon. Thank you for the suggestion. In terms of timing, it really depends how this breath practice makes YOU feel. Does it make you sleepy? Does it make you focused? Do you feel relaxed? If you feel in yourself that it really relaxes you and down-regulates your nervous system, then 100%, you can practice this before bed. If it stimulates you in any way, however, I would not recommend it before bed. For me, I prefer the 4:6 breath cadence to prepare for sleep: th-cam.com/video/Q43_ekK0lH8/w-d-xo.html I hope this helps!
Thanks for prompt reply
I am following 6-6-6-6 session.
@@dattatrayashinde4303 Great! Please let me know how that goes for you.
👍👍❤️❤️👍👍🇧🇪 thx 🙏
Awesome...just try...❤ from India
Great! Thank you for trying it. Hope it helped. 😊
@@BELightTT bhastrika pranayama is also best....
@@loganwolve5243 Bhastrika is of course a good exercise. But very energizing, no? When do you like to practice bhastika the most? In the morning maybe? Before more intense movement?
@@BELightTT ...yes...I do pranayam daily early morning ....half hour anulom vilom, bastrika , kapalbhati,bhramri....
I do bhrastika 5sec in × 5 sec exhale...for more oxygen...n nitric oxide...
I run,play,gym....what breathing pattern do you recommend for long distance running without tiring ?...plz suggest breathing pattern for gym & play too...thanks
Hi @Ranjana Hedge That's super! Good for you. The answer to your question is not a simple one. It requires some teaching. And there are multiple techniques that can help. In June/July, I will try to post some more videos about breathing for athletic performance and the delay of fatigue, ok? Sorry to make you wait, but I promise to make them as soon as I can. Thank you for watching! 🙏
@@BELightTT thanks a lot...your videos r awesome...meditation happens to me during activities and I can feel the same energy when I see you...awaiting your videos on breathing for athletes
@@ranjanahegde2518 Thanks very much. I will try to make those videos as soon as I can. I am a little behind with production these days, but now you have motivated me to move faster😜. I think you will really enjoy some breathing strategies for running, so I will try to remember to come back and let you know once I've posted them. Thanks for the suggestion! Have a great day. Keep up the great work with your exercise program.
@@BELightTT thanks a lot...eagerly waiting for the videos....yup....doing all my activities meditatively is something which comes natural to me...will keep going ...thanks for your wonderful presence
@@ranjanahegde2518 where are you located? I ask, because in June, I am planning to host 2 FREE group trainings. Online. For one of those groups, I would like to focus on breathing for athletic performance (e.g. improved aerobic capacity, delayed onset of fatigue, delayed onset of lactic acid). I do not know ALL the details yet, but I want to make this a 3-week class. We will meet online as a small group 1x per week for 3 weeks. The live online class will be about 60-90 minutes. I can even record the live class to accommodate people in various time zones. And I would give you guys breathing homework to do each week, to incorporate into your workout and recovery regimens. I am telling you this, as that training may be more effective for your immediate needs, as opposed to waiting for me to post so many videos on TH-cam. If you are interested, please just send me your email address and I will keep you posted with details. And if you are not interested, no worries at all. Many thanks and have a wonderful day.
Pls, make a live video for Slow Box Breathing...
Hi, @tauheed ullah What exactly do you mean a "live" video? You mean you'd like to see me on camera demonstrating the box breath? And when you say "slow", which cadence is your preference? Thank you for your input!
@@BELightTT yes, I would like to see u demonstrating 4×4×4×4 box breathing pattern, and also, pls make a detail video on Full Yogic Breathing...
@@TheTauheed11 did you ever sign up for my Breath Basics 6-Day Challenge? www.belighttt.com/6-days I thought I remembered you signing up. In there, on Day 4, I demonstrate Box Breathing, in case you want to take a look right away. But I also promise to add this to my long list of videos to produce. I promise to get there in the coming months. Many thanks for watching and for putting in this special request. Have a good day!
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Thank you for trying it!
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Thank you!
My ear hurts, at least I can hear out of my left ear
Sorry to hear. Hope you feel better soon.💖
It took me two weeks
Thoughts stopped for a while. Feeling my crown is empty... Cold base. Don't know what happened
@Sailendra Baliga hard to tell from your response. Was this a positive experience for you or no? To stop the thoughts for a while sounds good. That you were able to hold your attention on your breath also sounds good. But how cold? You know, this exercise can lower blood pressure and bring you into a relaxation response, especially if you are very stressed and not sleeping enough. So in that way, the sensation of cold would make sense to me. It's your body preparing for deep restfulness😴. However, if the cold was stressful for you, it may be that the 4-4-4-4 box is a bit too large for you, and perhaps it would be better to start with a smaller box breath, maybe 3-3-3-3. Always know, if you feel stressed from any breath technique, then it is time to re-evaluate, but if you felt relaxed by this breath technique, then I would encourage you to continue practicing it in times when you need good rest. Thank you for trying it! 🙏
@@BELightTT It was very good, I think. I think I felt that I was breathing from my crown, and then again from my nose. I don't know. I will try it again and give you a feedback. Nothing disturbing, that I can assure you.
Thank you for your care
I am trying to promote your channel for others well-being
@@salronmumbai wonderful. Thank you for that. Yes, nice to feel it in the crown, but make sure you are initiating each inhale with your diaphragm. 😉