relax & release & verbal counting

This is an example for paced breathing with the characteristics of slowed respiration (10 seconds interval) and prolonged exhalation (4 seconds inhalation : 6 seconds exhalation). This could be helpful for relaxation. Perhaps it is better with only audio or only visual pacing. Of course you can use first both audio and video information and after that only one of them. Surely you can use some aspects of the Benson Relaxation Technique with the paced breathing. The 10 seconds interval was found in the so-called „Mayer waves", which is a cardiovascular rhythm. If this rhythm is enhanced, it can lead to increases in parasympathetic and decreases in sympathetic activity.
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.

Category:

Howto & Style

Tags:

• paced
• breathing
• slowed
• respiration
• prolonged
• exhalation
• vagus
• relaxation
• stress
• emotion
• creativity

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