Guided Breath Session - Coherent Breathing - 5 Breaths Per Minute
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- เผยแพร่เมื่อ 18 ต.ค. 2024
- 👉FREE BREATH TRAINING:
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This is a 10-minute, guided, coherent breath session. Your breath will be guided in 12-second cycles, meaning 6 seconds for your inhale and 6 seconds for your exhale, for a total of 5 breaths per minute.
THINGS TO REMEMBER:
1. Breathe in and out through your nose (nasal breathing)
2. Breathe slowly and evenly across the full 6-second inhale & 6-second exhale
3. Initiate each breath by activating your diaphragm (belly out on inhale, belly in on exhale)
4. Keep your breath quiet (the breath you hear in the video is merely to help you keep a rhythm)
Some of the POTENTIAL BENEFITS of creating a slow and even breath are:
-balanced autonomic nervous system
-reduced sympathetic response (stress response)
-increased parasympathetic response (relaxation response)
-improved vagal tone
-improved heart rate variability
POSSIBLE TRANSLATIONS?
-less stress
-less anxiety
-increased sense of inner calm
-increased sense of overall well-being
-vasodilation (which means decreased blood pressure)
-greater oxygenation of muscles, tissues and organs
-better quality sleep
-better quality digestion
If you need more of an EXPLANATION, please check out this video:
• Coherent Breathing - W...
If you would like to try BREATHING AT 6 BREATHS PER MINUTE instead, please check out this video:
• Guided Breath Session ...
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Disclaimer:
BE Light LLC and/or Tara Bianca offers health and wellness information designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have read or seen on this channel. The use of any information provided on this channel is solely at your own risk. Nothing stated or posted on this channel or available through any associated services are intended to be, and must not be taken to be, the practice of medical or counseling care.
For purposes of this agreement, the practice of medicine and counseling includes, without limitation, psychiatry, psychology, psychotherapy, or providing health care treatment, instructions, diagnosis, prognosis or advice.
You agree that use of the information contained in any content provided by BE Light LLC and/or Tara Bianca is at your own risk. You accept personal responsibility for the results of your actions. You agree to take full responsibility for any harm or damage you suffer as a result of the use, or non-use, of the information available on this channel. You agree to use judgment and conduct due diligence before taking any action or implementing any plan or policy suggested or recommended on this channel. BE Light LLC and/or Tara Bianca is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by BE Light LLC and/or Tara Bianca.
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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.
i never done this before. Very Very relaxing. Thank you are being here.
@Ruby Lopez I'm so happy to be your "first", and I'm thrilled to hear it was a relaxing experience for you. Many thanks for trying it out and for taking the time to leave a comment. Have a great weekend!
This is so good! now, I feel more energized, calmer, less stressed, and in a better mood. Even I felt a little electricity going through my arms at some point. It’s the first time I do this kind of exercise and I loved it. Thank you very much 😊
@Mr. Goodlife Really?! What an incredible experience! Thank you so much for taking the time to try out my session, and also for leaving this lovely comment. It makes me so happy to hear when people experience a positive result. I appreciate you stopping by the channel. Have a great night!
This is Magnificent and calming my Blood pressure is lower too🎉😮❤❤❤❤❤
@angelathompsonmack3583 Amazing! I am so happy to hear that feedback. I'm thrilled that you had a good experience with this guided session. And definitely, people who practice these slow, coherent breathing techniques daily, are often able to get off their BP meds. You breath is powerful! So glad you checked it out. Thank you very much for supporting the channel. Please feel free to share. 🙏💖
Hi Tara…I tried coherent breathing 10 min one and found very relaxing. Even after the session I found the same rhythm carried on for little more time. Many thanks for the great and essential work.
Excellent! I am so happy to hear this. Thank you so much for trying out the session and for leaving feedback. Many blessings to you.
Great guiding and channel Tara. Just saw one of your videos in TH-cam recommendations and I dig it. Lot's of success with the channel.
Thanks so much! I am just beginning, so trying to be patient with the journey. Thank you for checking out my channel and my video. Your channel also looks excellent! I am also a musician, so I love how you are bringing the sonic element into your channel. Keep up the great work!
My favorite channel 🕺🕺🕺
Oh wow, @Shaaim Smith I'm honored! Thank you so much. 🙏🙏
❤
Thank You❤
@angelathompsonmack3583 Thank you as well!🙏💖
I had a hard time telling when you were breathing in & out. Could you do one where you say, 'in' before inhaling & 'out' b4 exhaling? Thank you.
Ann, I will certainly post more guided sessions soon. But in the meantime, please know that you do not have to inhale with my inhale, or exhale with my exhale. I included my breath on the recording merely to help you pace your breath, while I give other instructions. So I encourage you to simply find your own rhythm of 6 counts in and 6 counts out, (even if you wind up inhaling on my exhale or exhaling on my inhale. No biggie.)
But I appreciate that feedback and I will make some guided sessions where I am guiding your breath the whole time, without any other instructions. 😉
exactly, without saying inhale , exhale, it is distracting and confusing, just leave out breathing sound altogether!!! then we can find our own rhythm!! terrible video
@@veronicav1779Dont be mean!! She is helping us Immensely. Just dont watch.
👍👍❤️❤️👍👍🇧🇪🙏feeling great 😌
Nice! This is cool! You're going through pretty much my entire playlist! 😀 Thanks for that, Guy!
Thanks for prompt reply. I would like to practice 5:5 or 6:6 pattern
@dittatraya shinde great! Please let me know what comes of your practice. I hope it helps. 😊
Is this also a 6 breaths per mins? I saw another video that was 6 secs per minute too.
Hi @omkardandekar You are right. There are two very similar videos. But they are not exactly the same. They serve the same purpose, but I offer the alternatives so that people can find the perfect breathing rhythm for their needs. THIS video is set to 5 breaths per minute, breathing in for 6 and out for 6. The other video you mentioned is at 6 breaths per minute, breathing in for 5 and out for 5. As I said, very similar, but different people have different preferences. Do you notice any difference between the two? Or is the effect quite similar for you?
@@BELightTT To be frank, I did not notice any difference. I use your videos literally everyday for my breathing practice. I have even started the 6x6x6x6 box breathing recently. It seems awesome too! But nothing to complain Tara! You are always one of my my inspirations to lead and live a good life
@@omkardandekar Aw, that's so lovely to hear that my videos are so useful to you for your daily practice. I'm really grateful to hear that. Thank you for the very kind comment. I really appreciate that. Have a wonderful day!
Hi Tara again. I made a similar comment on your video about Nitric Oxide. I can see that you are very good at explaining. Believe me, I know what I am talking about, when I complimented you on your communication skills. See, I am a former high-ranking executive of the world's largest bank, and I am a consultant in many different large industries. So effective communication is very essential to me.
I am just wondering if you have studied and practiced the breathing techniques of Dr. Joe Dispenza, who is the seeming master of accessing and utilizing the pituitary gland, for emotional, physical, and psychological wellness. I have tried his techniques many times, but find that his way of explaining his techniques is NOT very eloquent, for the techniques to be well understood by his listeners and followers. His 'space within a space" is really up in space (Lol).
Tara, where are you based in? I am planning to tour the world next year, and I am interested to get advice from you in person. Nothing beats person-to-person communications, no matter how technology advances virtual communications. I should know.
And who would not want to meet a very beautiful lady in person? If you are married, we can still be friends, or you can be my teacher, and I can be your student, unless you want to know economics, banking, finance, martial arts, photography, board sailing, dancing, inventing jokes, etc. If yes to any one of those, then you too can be my student.
Hope to connect with you. Tony from the 7,107 beautiful islands of the Philippines.
@Antonio Santos thank you for your very robust comment! I appreciate you taking the time to write this countless times until TH-cam finally accepted it!🤣 (What a pain for you...I'm sure that was very frustrating. I admire your perseverance.😉)
In regards to Joe Dispenza, he's amazing! There's no question about that. But I agree with you, that he is operating on a totally different level of consciousness, and it can be challenging for those of us not operating at his level to really grasp what he is saying...truly saying! (And I also laugh tremendously at his "in space" approach.😉)
So, while I am an admirer of Joe, and I truly respect his work, I have not studied it/worked with it enough to break it down for you. My boyfriend and I often do some of Joe's guided meditations, but I haven't spent much time deep-diving into his material.🤷♀
Other than that, I am currently right outside of New York City. Have you been to the States before?
And you taught me something today! I didn't realize there are 7,107 islands making up the Philippines. I love geographical details like this.💖Thank you so much for sharing, Tony. Have a great day!
@@BELightTT Tara, yes, I have been to the States more times than I can remember. See, as a former Vice President of Citibank/Citicorp Group, which is the world's largest bank, in most of banking history, I had the privilege to travel abroad, to visit our H.O. in Manhattan, and our thousands of branches scattered around the world.
I am glad that you agree with me on Dr. Dispenza, being on the right track, but too complicated for us ordinary humans. Lol.
Have you ever considered living out of New York? I am about to embark on a tour of South America, Eastern Europe, and Western Europe to look at where I would love to retire.
I love the beaches and the mountains, so they are my two big criteria, after the FRIENDLINESS of the people, in deciding where to retire. Even at my age, I am fitter than most 20-year-olds, due to my dedication to Martial Arts, Fitness, and sports. That is why I am asking you, since I perceive you as being fit yourself, if you have considered living outside of messy (sorry) New York.
Hey, I really like it that you responded so quickly. Hope to meet you some day soon. Maybe in the spring of next year. We have Fitness as a common love. Stay well, beautiful friend, Tara. Oh yes, I am persistent, even on TH-cam, in posting what I want to say. Lol. But I am a super friendly guy, unless one is an a-hole. Lol.
@@antoniosantos4354 Citibank is my bank! LOL. Since I was 18 years old! And to be honest, I had to move out of NYC last August (2021), and I am living back at my mom's house, about 90 minutes outside of NYC. Can you believe there is not ONE Citibank branch in this entire state?! I was in disbelief! LOL🤣
That's very exciting about your travels. I actually prioritized traveling, instead of business, in my 20s and part of my 30s. I have been to many parts of Europe and a handful of places in South America. May I ask what country you are looking forward to the most? When do your travels begin? And how long do you plan to travel for?
I also love beaches and mountains. I think all human beings inherently love those things. They are energizing. And they remind us of when we were simply another species on this beautiful planet, just like any other animal...before money, finances, taxes, property deeds and all the other man-made, invented stressors that keep us stuck and sick.🙄😉
In any case, how old are you, Tony? I'm happy that you have some many opportunities available to you, for deciding where you would like to spend the bulk of your retirement. How exciting! I wish you well on your journey. Please feel free to say hello any time. Have a great day.
@@BELightTT Wow! Tara, you should have come to me, and complained about Citibank's being absent outside of Manhattan. And I would have set up a branch just for you. Lol.
But you are wise, for picking us, the most solid bank, even at 18 years old. I am getting more and more impressed with you, Tara. Really, at 18, and already wise? Not like me, when I was that young. Lol.
And I love how you write your thoughts, even on this silly TH-cam platform. You think much deeper than most New Yorkers whom I know, including the (Summa Cum Laude) Assistant Vice Presidents, who were working for me at Citibank.
Yes, they were all good with finance, banking, and even economics, having come as the top honor graduates of their respective classes, from Harvard, MIT, and other Ivy League Universities.
But business, banking, and the like, were all that I can talk to them about. My AVPs were all super beautiful, for I handpicked them. But they were so BORING to talk to. All work. Not exciting at all. ZZZZZZZZZ. Lol.
Tara, I am considering Brazil, Mexico, the Netherlands, Portugal, and Spain, primarily, although, naturally, I am keeping my options open.
Can you tell me if the ladies in such countries are good candidates for a wife for me? Lol.
But really, I have been single since my wife and I separated in the year 2000. I have denied myself of romance, for I believed that my two super young children at that time, needed all my FULL ATTENTION, as both their dad and mom. Boy was that really hard. But so worth it. For my children are real assets to this world.
But, now that they are all grown up, with my daughter already the CEO of Miss Asia Pacific International Beauty Pageant, it is time that I look for the love of my life. That is why, I am going abroad.
I am already a Senior citizen, but, like I said, my persevering dedication to fitness, martial arts, sports, etc., has made me fitter than most 20-year-olds -- no exaggeration there. So,. I can still deliver much romance to a younger wife. And she can have really beautiful and SMART children with me. Lol.
Tara, you can find me on Facebook and Messenger, that is, if you like to. I would love to exchange notes and thoughts with you more. Like I said, you are even wiser and smarter than my initial impression of you. Although that initial one, should have sounded positive enough -- and I am uncompromisingly honest with my compliments. Never been a manipulatively sweet talking guy. That's too dishonest for my taste.
But I can tell that you already know that about yourself, dear new friend. So, if you like, look me up at Antonio Santos8979 at Facebook. Hope to hear from you, Tara. Thank you.
My mind tends to wander, any advice Tara?
@Christian Mullan I hear you. That is very common, so #1 don't be hard on yourself for it. The human mind is a wandering mind.
#2 I would suggest starting with a shorter session. One day sit down and say, "Self, we're going to focus on our breathing for 2 minutes. We can do this." And just see if you can control your mind for 2 minutes. Try that for a week or two. Then work up to 5 minutes for another week or two. Then try working up to 8 or 10 minutes. You can still use the guided recording even, just set a separate timer for yourself so that you know going into your session, there is no pressure to concentrate for too long.
#3 maybe try your breath session at a time when you are already very sleepy. Normally a tired mind wanders less, in my experience. Also, your breath practice can be a very nice thing to do on your way to sleep, so maybe play with the time of day. If you are too amped up, it may feel harder to concentrate.
#4 hone in on the physical experience of breathing. While you're breathing, go through a body checklist. Is my spine aligned? Is my jaw relaxed? Are my eyebrows relaxed? Is the tip of my tongue on the roof of my mouth right behind my top teeth? Can I feel the colder air coming in through my nostrils and the warmer air leaving my nostrils? Is my chest calm and relaxed? Am I initiating each breath with my diaphragm? Do I feel my lower ribs expanding out on my inhale, and coming in on my exhale? Do I feel my belly expanding on my inhale and deflating on my exhale? Etc.
I hope some of these tips help. The FREE 6-Day Challenge I have up on my website right now offers a 15-minute video lesson each day that includes a simple 5-minute daily breath practice. If 5 minutes sounds doable to you, then I invite you to check it out: www.belighttt.com/6-days
If you think it's helpful, I will also try to post some shorter 2-minute or 5-minute breath videos on TH-cam. Thanks for watching and asking questions, Christian. 🙏
@@BELightTT many thanks Tara. Great advice.
@Christian Mullan, friend, realize that we humans have wandering minds, with some in a lesser degree, while for others, to a large degree. I struggle with wandering mind myself, and even have insomnia as a result. I know of some people who have to be placed in a desensitizing chamber, just to quiet their minds before going to sleep.
That is how much we all struggle with wandering minds. So, just as Tara adviced you, do NOT be hard on yourself. With patient practice, your mind will wander less and less.
Peace and love.
why you make a video show us how to do it ?
Hi @Emma Chan . Thanks for watching. I made a quick "how" video here: th-cam.com/video/sXEfy0RSB9E/w-d-xo.html
This technique is very simple. Please do not over-think it. I hope the second video offers some clarification. Let me know!🙏😊
Sara do you see this msg
Hi @Nooruddin Daud yes, I can see your message. Do you have a question?
Thank you ❤
@Asmail Ali of course! Thank you for listening and trying out the session.