Breathing Exercise to Breathe Nose, Slow & Low

Patrick McKeown demonstrates a breathing exercise to help you start breathing slower, lower, and through your nose. The exercise is about slowing down breathing to six breaths per minute, breathing in for four seconds and out for six seconds. You should be breathing out through your nose and it should be silent. The goal is not to over-breathe but to reduce the respiratory rate. Start by breathing in softly for four seconds and then releasing it gently for six seconds.
Continue with this and notice your body coming into relaxation as you stimulate the Vagus nerve. This exercise is a down-regulator and can be practiced before you go to sleep at night or when you are feeling very stressed. The exercise also helps to enhance heart rate variability. Doctors generally do not have a way to quantify the impact the stress has on the patient.
With heart rate variability, it is an objective measurement of the impact stress would have. The human body needs to strike a balance between the autonomic nervous system and the parasympathetic which refers to rest and digest and the fight or flight (the sympathetic nervous system). To achieve this, we need to slow down the respiratory rate.
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[@gyanibastola6729]

Scientific explanation of an ancient pranayama technique.....thanks for sharing your valuable thoughts ❤️

[@denday4511]

I got light headed while walking so had to stop doing the breathing exercises. That just tells me that these are effective. I have to do it while I'm sitting down. You're really nice to listen to and you're good teacher. Thank you

[@tikipaddy]

Thanks Patrick, I have added this one to my daily breathing exercise routine. My New Years Mantra is "Slow & Low through the nose."

[@lifeslessons9889]

Thank goodness someone who actually explained this and took the time to do this as a practice with us. It became rhythm and that helped immensely..I found myself doing this well after the video ended , because I heard that beautiful Irish accent in my head . Thank you ..for me the stress ‘fight or flight’ advantages are of huge importance.

[@rvnmedic1968]

I'm waiting for my open heart bypass surgery on 12 Oct 22 and have been doing these a lot during the day. I've been getting angina attacks and as soon as one hits, I sit down and take very low and slow diaphragmattic breaths. The attack goes away within 5 minutes. I've got your book, Patrick and it makes so much sense AND backed by numerous research studies. Cheers from Syracuse, NY. Bob

[@rvnmedic1968]

Had the surgery, heart stopped and put on heart/llung machine for four hours. Grafts applied, heart started up again and came out of anesthesia with flying colors. I'm 75 and attribute the successful anesthesia to Wim Hoff breathing and then Patrick's breathing exercises for 3 weeks before surgery. Thanks, Pat~

[@yazazan]

Great news Bob. Got bless you. Hope you have a wonderful life ahead of you brother.

[@rvnmedic1968]

@@yazazan Thank you Yazan!

[@susankiltie5427]

I love, love, love this breathing exercise. I have long Covid and I am often breathless. I have been seeing a pulmonary rehabilitation physiotherapist and my breathing pattern disorder is improving. Slowing my breathing really helps me …… slow, low and nose. It has the added benefit of being extremely relaxing. Thank you❤❤❤

[@A1Motivator]

A truly First Rate Health Owning Lesson by this Scotsman . Patrick. Truly Brilliant . His soft easy to understand easy to follow Sections to save. A liftime of knowledge on how to help ourselves

[@shelac6830]

He's Irish!

[@redone2969]

He’s Irish. Sounds nothing like a Scottish accent. 😂

[@youraveragemat]

ive just started to learn breathing with nose in an hour. it feels weird at first. but i feel super calm. thanks.

[@knuised1604]

Yes, it’s helped me with my anxiety 😮

[@VenusLover17]

Thanks so much

[@jean-marcpourrier310]

Thank you sir Mckeowen. Would like to ask is it possible to make a 30 minutes or 1 hour nose breathing slow & low video. You start getting the rythm and could make you enter other delta or gamma state. Only the guiding lines and counting. Your methodology of breathing is effective and helpful. Is this our natural way of breathing? How come we have lost so many natural ways of living in higher states of consciousness. Blessings & Gratitudes

[@Jimbob-zn6bl]

Thanks for brilliant Information Patrick!!👍

[@ronanobrien836]

Amazing Patrick, 5 minutes of peace breathing along with it!

[@OxygenAdvantage]

Thanks @ronanobrien836, glad you can find it helpful.

[@audrey3042]

This is life changing information! 😊

[@anneis8319]

Thankyou. I'm going to try this

[@yogisagar3380]

Thanks Patrick

[@jazjasmine9496]

Thank you!! 🧠😁❤

[@chrispywilliams1992]

Yea that got me relaxed!

[@carolineyunker9]

Following Patrick's exercise I breathed 8 times in a minute. So slow it down slightly to get 6 breathes in one minute.

[@ARB826]

Loving your book

[@OxygenAdvantage]

Thanks for reading, much appreciated.

[@rakzz1720]

Could you reduce this to 3 breaths per minute . 8 second in and 12 seconds out?

[@Max-sd6zi]

How long should this exercise be done after a meal? Can I do it after a meal?

[@rawdah786]

Hello Patrick - Great video!! How long should this exercise be done for? Thank you in advance.

[@kyz6227]

Good question

[@jean-marcpourrier310]

Sir McKeouwn how can one develop or raise CO2 tolerace based on princeples of Oxygan advantaged? Tnank you

[@robertanderson2552]

Does it have to be 4 secs in and 6 secs out? When I slow down and go light it becomes maybe 6 and 9 seconds

[@CheloScotti]

i like to breath in in 8 seconds and breath out in 12 seconds, it is ok too?

[@886maryrose]

Thank you for this. What method do you use to increase lung capacity.

[@OxygenAdvantage]

We don't necessarily focus on increasing lung capacity but breathing efficiency @maryrosesavarese886. We can increase our breathing volume by a large amount if we just take big breaths into the upper chest but this is not correct and can lead to all sorts of health issues. We advocate nasal breathing deep into the lungs through the nose. Here is a recent video from Patrick on what we mean by "deep breathing": kzbin.info/www/bejne/p2HCenmIo5uimsU If you wish to improve your breathing, the best way is to learn functional breathing techniques such as those taught on our website oxygenadvantage.com/.

[@886maryrose]

Thank you. Makes sense. I followed wim breathing for years. Pat mKds more sense. For a beginner in this breathing how many rounds of this breathing should I start with. Thank you

[@OxygenAdvantage]

It really depends on your level and the exercises you are doing @maryrosesavarese886. But generally we would advise breathing training exercises in the morning and evening for 20-30 minutes with shoter practices of the exercise when you find quiet time during the day such as driving your car and sitting at your desk. The great thing about breathing exercises is that most of them can be done anywhere.

[@886maryrose]

Thank you. Can you point me to the best video I can watch on this. I'm giving up wim and believe this makes more sense. Can't wait to tell others about this once I start practicing. Thanks again.

[@OxygenAdvantage]

You may be best served by our free app @@886maryrose. You can tailor it to your specific needs. It can be downloaded here: 📱 Android Play Store: play.google.com/store/apps/details?id=com.oxygen.advantage 📱 Apple store: apps.apple.com/ie/app/oxygen-advantage/id1589260950 Also, learning functional breathing with instruction might really suit you. Generally speaking, if you are more interested in improving athletic performance and endurance, www.oxygenadvantage.com will have more of the courses suited to you. If you are more interested in breathing for general health and to improve conditions such as asthma, anxiety, insomnia, COPD and many related conditions then our sister brand www.buteykoclinic.com would probably suit you better. Also, although this video is aimed at children, the 'steps' exercise is amazing for improving your breathing: kzbin.info/www/bejne/rmbKmZ-XipWLfZo

[@aymalkhan5781]

I all the day breath slow and light..

[@OxygenAdvantage]

That's great @aymalkhan5781 Don't forget to keep the mouth closed at night.😀 oxygenadvantage.com/product/myotape/ Regards, Ronan

[@garychristopher5480]

Should my belly raise then my upper rib cage to fill the entire body or just the belly?thanajs

[@TheJudeJane]

Notice how no answers to questions. It’s frustrating.

[@chetan9533]

anything other that chest-first is good imo

[@ARB826]

I believe your lower ribcage should be the first and primary area to expand because of the diaphragm’s position

[@deniselarsen82]

Hi Patrick, What is your opinion on nasal sticks and sprays when a bad bout of flu hits you and all your concentration goes out the window because you feel so poorly.

[@OxygenAdvantage]

Hi @deniselarsen82, Personally I don't use them but if you are very sick and they can give you some relief, then I'm certainly not against them. It's that loss of concentration you mention that will be a big factor if your breathing is poor while sick. If you can, try to nose breathe in such a situation as nose breathing will use the nasal cavity's natural filters, while mouth breathing while sick will just bring in more irritants and allergens that could prolong the illness. I used to suffer with yearly chest infections with my asthma that kept me down for a good week. Now if feel a chest infection starting, I will tape my mouth as much as possible when at home, practice light nose breathing exercises and will also sleep with pillows behind my back for a more upright position and my mouth taped. That's just my own personal experience but it usually solves the problem in a few days.

[@deniselarsen82]

@@OxygenAdvantage it was one night only that I couldn't tape up my mouth at night, I tried to open my nose to breathe and was quite shocked how clogged up I was, so I did try the nasel spray and it did bring me some relief. That was the first time I've ever had flu and I'm 66. All is well now, back to taping up my mouth and doing your breathing exercises, I will never stop now. Love your work and your compassion for others. Thank you Patrick you have really helped me and I am so grateful for your unrivalled knowledge. ❤️

[@OxygenAdvantage]

Great to hear @@deniselarsen82. Feel better. Thanks very much for your kind words.

[@ToraSan]

0:42

[@garytango]

👍👍

[@andrefarinha419]

Hello !! I have a question! When i pratice during the day, slow and low, through the nose, i get saliva in my mouth. But if my hand are cold they sometimes wont get hot and other times they will What can i improve, or what am i doing wrong, or its normal Thank you, continue with the good work!!

[@OxygenAdvantage]

Hi @andrefarinha419 Saliva in the mouth or a runny nose is normal when practicing nose breathing. It's a sign that it is working. Temperature change (e.g. increase in body temp) is also normal as long as it's not an extreme or sudden change in body temperature. If it is, then you may need to consult a physician. If not, then it sounds like you are making good gradual progress, keep it up and go gentle. 😀

[@danielploy9143]

@@OxygenAdvantagehi Patrick while breathing in for 4 seconds out for 6 seconds I tend to want to swallow. Is this normal?

[@OxygenAdvantage]

@@danielploy9143 That should be fine as long as you aren't taking big gulps of air through the mouth. Keep the mouth closed and it shouldn't be an issue.

[@Holdinguniverse]

In threw the nose and out mouth or doesn’t matter?

[@OxygenAdvantage]

In and out through the nose!

[@aido_g]

Page 85 Timing your breathing: a fundamental error. Just reading this page in your book