"an orange ball": a paced breathing in a ten seconds rhythm

The aim of this video is to stop brooding. So it is up to You to find the best way to follow the paced breathing. Please start to inhale (3 seconds). When after exhaling (4 seconds) the video stands still, than you can have a breathing space (3 seconds). The duration of the breathing space is exactly the duration of our conciousness span (3 seconds). In these three seconds You can feel the present. This kind of breathing space is a sign for relaxation -- it was a finding of the german physician and psychotherapist Hanscarl Leuner. Leuner developed a breathing-biofeedback device, where lights and sounds vary with inhaling and exhaling. It was only an empirical finding, that humans in a very relaxed state make a breathing space after exhaling: A greater pause is a sign for greater relaxation.

But a breathing space after inhaling is sign for being scared and a very fast and even breathing is a sign of anxiety. The duration of 10 seconds can be found in a cardiovascular rhythm called the „Mayer waves". If this rhythm is enhanced, it can lead to increases in parasympathetic and decreases in sympathetic activity. The combination of three improvements of breathing (prolonged respiratory exhalation; 10 seconds rhythm; breathing space) seems like a sigh of relief. It might be helpful for stress management and relaxation. Perhaps it is better with only audio or only visual pacing. Surely you can use some aspects of the Benson Relaxation Technique with the paced breathing. For example think the word "one", because this word sounds like the english word "won" or the korean currency "won". So the sound of the word "one" has for many people a positive connotation. Please, hear the audio-signals not too aloud, so that it is pleasant to you. For further information, please see the following articles:
Bernardi, L., Sleight, P., Bandinelli, G., Cencetti, S., Fattorini, L., Wdowczyc-Szulc, J. & Lagi, A. (2001). Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms: comparative study. British Medical Journal, 323, 1446-1449.
Bernardi, L., Porta, C., Spicuzza, L. & Sleight, P. (2005). Cardiorespiratory interactions to external stimuli. Archives Italiennes de Biologie, 143, 215-22.
Leuner, H. (2001). Manuskriptfragmente von H. Leuner. In G. S. Barolin (Hrsg.), Das Respiratorische Feedback nach Leuner (S. 39-105). Berlin: VWB Verlag für Wissenschaft und Bildung.
Cappo, B. M. & Holmes, D. S. (1984). The utility of prolonged respiratory exhalation for reducing physiological and psychological arousal in non-threatening and threatening situations. Journal of Psychosomatic Research, 28, 265-273.

Just a few words to the used colors and bodies: Yin-Colors are black, dark and orange. Yin-Bodies are soft and round. Yang-Colors are white, bright, red and blue. Yang-Bodies are firm and angled. So in this video a circulating of Yin and Yang is performed.

Category:

Education

Tags:

• paced
• breathing
• slowed
• respiration
• prolonged
• exhalation
• vagus
• EEG
• alpha
• relaxation
• emotions
• creativity
• FFR
• Hanscarl
• Leuner
• depression
• fears
• anxiety
• pain
• management
• deep-breathing
• exercises
• hypertension
• high