Up: [[Breathing]] Created: 2022-07-13 Updated: 2024-11-02 The following ideas come from James Nestor’s book, *Breath: The New Science of a Lost Art*, a huge bestseller published in 2020. I’m only recording the ones I’m interested in trying. The others are too far out there for me. But, if Nestor is right, anything I do will help. There are video and audio examples of all of these techniques on [his site](https://www.mrjamesnestor.com/breathing-videos) None of the videos are done by him. I notice on his site that he’s now offering breathing retreats in Costa Rica. Spare me! I cannot imagine ever becoming a breathwork devotee. But to each their own. # Alternate Nostril Breathing ### Intended to: improve lung function, lower heart rate and blood pressure #### Use: before an event, meeting, sleep - Thumb of right hand over right nostril, ring finger of right hand over left nostril, middle two fingers between eyebrows. - Gently close right nostril with thumb and inhale through left nostril very slowly. - At top of breath, pause briefly, holding both nostrils closed, lift thumb to exhale through right nostril. - At end of exhale, hold both nostrils closed for a moment, then inhale through right nostril. - Do 5-10 cycles # Breathing Coordination ### Intended to: increase movement of diaphragm and respiratory efficiency #### Caution: don’t force breath. Each should feel soft and enriching - Sit with straight spine and chin perpendicular to body - Take a gentle breath in through nose. At top of breath begin counting softly aloud from 1 to 10 over and over. - As you reach the end of the exhale, keep counting but in a whisper so your voice softly trails out. Still keep going until your lips are moving with no sound and your lungs feel completely empty. - Do 10-30+ cycles # Resonant (Coherent) Breathing ### Intended to: get body systems working at peak efficiency #### Use: basic and essential - Sit up straight, relax shoulders and belly, exhale - Inhale softly for 5-6 seconds, expanding the belly as air fills the bottom of the lungs - Without pausing, exhale softly for 5-6 seconds, bringing the belly in as the lungs empty. - Each breath should feel like a circle. - Do 10 times or more. - There are free apps to support this — Paced Breathing; My Cardiac Coherence # Buteyko Breathing ### Intended for: getting your body to breathe in line with its metabolic needs aka breathing less. #### Theme: There are a bunch of exercises, all based on extending the time between inhalations and exhalations - Sit up straight. Pinch both nostrils closed with thumb and forefinger, exhale softly out of your mouth to natural conclusion. - Start a stopwatch and hold your breath. - When you feel the first strong desire to breathe, note the time, take a soft inhale. If inhale is gasping, the breath hold was too long. - This activity is called Control Pause. It’s meant to determine the number for the next activity, which is to exhale gently and hold your breath for half the time of the control pause. - 100-500 times a day # Nose Songs ### Intended for: widening capillaries, increasing oxygenation, relaxing smooth muscles through more release of nitric oxide - Breathe normally through the nose and hum any song or sound. - 5 minutes+ per day