Breathing techniques
try to establish breathing awareness
slow paced breathing
- 6 breaths/minute
- 4s inhale, 6s exhalation
- breath in through the nose and out through the mouth
fast paced breathing
- rapid, shallow breaths
- >20 breaths/min
- stimulates the sympathetic nervous system
breath holding
- activate the sympathetic nervous system
- triggering a stress response - often leading to a temporary decrease in HRV
- but: may strengthen the body's resilience to stress over time
diving reflex
- achieving a state of both relaxation and alertness -> enhancing concentration
- submerge face in cold water - diving reflex activates - engaging both sympathetic and parasympathetic nervous systems
voluntary hyperventilation
- intentionally breathing rapidly and deeply - leading to a drecrese in CO2 levels in the blood -> decrease in HRV
- can cause dizziness and anxiety
wim hof method
- combination of controlled hyperventilation, breath holding and cold exposure
- enhancing autonomic flexibility by training the body to quickly switch between sympathetic and parasympathetic states