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blue ring nr. 3: a paced breathing in a ten seconds rhythm

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Uploaded on Feb 10, 2010

This is an example for paced breathing with the characteristic of slowed respiration and prolonged respiratory exhalation. Please start to inhale (3 seconds) with the higher pitched tone. When after exhaling (4 seconds) the video stands still, than you can have a breathing space (3 seconds). 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. Now here is the breathing space very large. This is maybe not suitable for everyone.

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. 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.
Some explanations for the so-called frequency following response (FFR), which is used in the audio channels of this video: A relaxed awake feeling state is in particular characterized by a frequency of 10Hz in the EEG (perhaps there is also a relationship between the 10 Hz frequency and creativity). If tones with a difference of 10Hz are released on the right audio channel and on the left audio channel, the EEG can follow this difference. On the left audio channel you can hear first a frequency of 640Hz and on the right audio channel a frequency of 630Hz. Then you can hear a frequency of 320Hz on the left audio channel and on the right audio channel a frequency of 330Hz (these frequencies base on a 10 series: 10 20 40 80 160 320 640). Perhaps you can become a little bit drowsy, when hearing the tones. The audio-channels are made with the open-source software "audacity". For a smooth effect the whole ten seconds are filtered with the "cross-fading in filter" and additionally with the "cross-fading out filter".

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.

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