Many of your body’s physiological processes have a rhythmic nature: your heartbeat, blood pressure, digestive peristalsis, breathing rate- to name a few. Each system has its own rhythm. For example, the normal respiration rate for an adult at rest is 12 to 16 breaths per minute, normal heart rate is 60 to 100 beats per minute and normal blood pressure is less then 120/80 mm Hg. Occasionally those physiological rhythms can become synchronized, which improves the system’s efficiency and has great health benefits.
It is normal and desirable to have rhythmic fluctuations in heart rate and blood pressure, because it demonstrates that our systems are able to adjust to our activity levels, arousal, stress, etc. One such fluctuation is Meyer waves, which are caused by the activity of the autonomic nervous system and the vagus nerve. Mayer waves occur at frequency of about 0.1 Hz, which translates into a 10-second cycle, 6 cycles per minute. Remember this for later! This frequency is generally lower than the frequency of respiration.
Heart rate also fluctuates, called heart rate variability (HRV). Higher levels of HRV are indicative of a healthy heart and a marker of overall healthy physiological functioning. Low HRV, or less responsiveness to physiological needs, predicts mortality and morbidity and also occurs in depression, anxiety, and chronic stress.
So the big question, how do we increase our HRV?
Your heart rate variability is closely tied to your breathing and is at its highest when your heart rate and breathing synchronize. It is said that the heart rate and breathing become “resonant”. This resonance happens when you breathe with the frequency of 0.1 Hz, or about 6 breaths per minute.
Does 0.1Hz or 6 breaths per minute sound familiar from when I explained Meyers wave? Those blood pressure waves occiliate with the same frequency, which means that your blood pressure, heart rate and respiration become synchronized at about 6 breaths per minute, or 10 seconds per breath.
So what? This improves blood pressure, circulation, calmness, digestive health, and much more!
How much to inhale versus exhale?
Some studies have shown the sweet spot at 5.5 second inhales followed by 5.5 second exhales. You can do this quietly sitting, but I love adding it with my Pilates reformer footwork with advanced breath work, swimming on the box or mat, heel clicks, hundreds, stretching, and more! It naturally fits into the pilates repertoire!
However, there is value in breathing resilience and my clients have seen a huge success (even coming off blood pressure medication),with a 2-2-6 breathing pattern. Inhale for 2, pause for 2, exhale for 6. Still following the 10 second cycle or 6 breaths per minute.
How long should one do this breath work?
Studies show enormous results with 5 minutes twice a day, specifically for lowering blood pressure. But for stress reduction and improved HRV, 5 minutes a few times a week is plenty! Keep in mind that many of your clients may be able to complete this within your weekly sessions.
I’m always amazed at how quickly the nervous system adapts—it’s the fastest-changing system in the body and the governing system of all others. This means that by harnessing the principles of neurotraining, you can influence and improve various bodily systems beyond just the brain, oftentimes instantaneously!
To better health,
Misha
