Name: Playbook - Luke Jones - Resonance Breathing Level 3: 10-2-10-2
Uploaded: 2024-01-11T15:36:58.466Z
Duration: 10 min
Description: Resonance Breathing Level 3: 10-2-10-2

- Inhale through the nose for a count of 10
- Hold the breath for a count of 2
- Exhale through the nose for a count of 10
- Hold the breath again for a count of 2

Resonance breathing is a form of slow diaphragmatic breathing designed to increase parasympathetic nervous system activity and calm the fight-or-flight response. Studies suggest that this breathing pattern (typically around 6 breaths per minute) can improve Heart Rate Variability, increase vagal nerve tone, and support the circulatory system. 

Find a relaxed position, seated, standing, or lying down. Place your right hand on your chest and your left on your belly. When you inhale, ideally you want your left hand to be moving the most, expanding the belly, ribcage, and then chest in 3 dimensions.

Consult your physician before performing breathwork drills and never perform breathing exercises or breath holds when operating heavy machinery or near a body of water.

Resonance Breathing Level 3: 10-2-10-2

Keerthi

Dounia

Dominick

Box Breathing Level 1: 4-4-4-4

Preet

Mahi

Box Breathing Level 2: 6-6-6-6

Tammy

Sandy

Alex

Box Breathing Level 3: 8-8-8-8

Mandy

Gina

Resonance Breathing Level 1: 4-2-4-2

Resonance Breathing Level 2: 6-2-6-2

Extended Exhale Level 1: 4-7-8-3

Extended Exhale Level 2: 6-8-10-4

Extended Exhale Level 3: 8-10-12-4

Feel wonderful afterwards! I can't believe how fast the time goes by.

Randy

Alternate Nostril Level 1: 4-2-4-2

Resonance Breathing Level 3: 10-2-10-2

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