Perfect Breathing - 5.5-Minute Exercise

I’ve often maintained that many deep breathing techniques are counterproductive to relaxing our nervous system. When we are parasympathetic and calm, our respiration is quiet. That’s what we should strive for.
Some of the science behind why that’s true concerns our bodies' carbon dioxide (vs. oxygen) levels. The perfect amount seems to result from cycling 5.5 liters of air every minute, which can be maintained by breathing in and out for 5.5 seconds each. This equals 5.5 total breaths per minute. That’s a pretty cool symmetry and what James Nestor calls “the perfect breath” in his fantastic book "Breath." Interestingly enough, various cultures naturally express this cadence via ritualistic chanting and prayer. I highly encourage you to read Nestor’s book for a full explanation and more details.
It's important to note that even when we are not engaged in a specific breathing exercise, we tend to over-breathe. This can lead to a range of health issues. To counteract this, we need to slow our breath and breathe less. By making every inhale and exhale smooth and slightly shallow, we can promote a healthier respiratory system and a more relaxed state of mind.
Try this technique twice daily for 5.5 minutes and observe the difference in how you feel.
Timecodes
0:00 - Intro
1:18 - Exercise
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DISCLAIMER
This content is not medical advice. Nor does it represent the official position or opinions of any other organization or person. If you require diagnosis or treatment for a mental or physical issue or illness, please seek it from a licensed professional.

[@highhopes8027]

Thanks!

[@waynekoren828]

Coherent breathing.

[@thischrisirwin]

Yup another name for it.

[@antongorelov8019]

Many thanks

[@mauro8000]

Good stuff 👍🏼

[@sujunprodhanwordpress]

Great video

[@WAbe-zr5xz]

This is amazing. Can i find this music track somewhere?

[@thischrisirwin]

It's a track I created for the exercise. Are you looking for purely the music or the voiceover too and just the whole thing as an mp3?

[@WAbe-zr5xz]

Yes! I love the waves. I would like it without the ticks every few seconds. Just pure music. And without voice

[@WAbe-zr5xz]

​@@thischrisirwin how did you make this?

[@thischrisirwin]

@@WAbe-zr5xz in Logic.

[@thischrisirwin]

@@WAbe-zr5xz Huh maybe I'll put all this stuff out there as pure music at some point then. Never thought of it!

[@jessicaburgers]

Why is this perfect? I thouht for rest&digest we need to longer exhale than inhake?

[@thischrisirwin]

This is perfect breathing as defined in James Nestor's book "Breath" and mimics the cadence of things like chanting and other practices used in various indigenous cultures. I've found it very effective. However there are other practices like what you are referring to and delineated in books like "Heart, Breath, Mind" by Dr. Leah Lagos which talk about a 40/60 inhale to exhale ratio (Resonance Breathing). Also effective. I plan to record a video of this exercise as well. Feel free to check out my "Slower Exhales" video that uses a fixed inhale of 4 seconds and slowly increases the exhale time all the way up to 15 seconds. Ultimately, it's all about trying different things and seeing what works for you as an individual.

[@Sach-Truth13]

When is the best time to do this? Morning or bed time ?

[@thischrisirwin]

Honestly whatever works for you. Try it at different times of the day.

[@k14michael]

I did it for a full 24 hours