Resonance Breathing

20-Minute Exercise

Resonance breathing comes from the work of Dr. Leah Lagos in her book Heart Breath Mind, which I recommended earlier this month. The basic exercise consists of a four-second inhale through the nose and a six-second exhale through the mouth. She guides readers through a ten-week protocol built around this technique, done for twenty minutes twice daily. Via that regimen, one can increase their heart rate variability (HRV) to (as the subtitle suggests) conquer stress, build resilience, and perform at their peak.

However, every individual’s optimal frequency will vary slightly. Dr. Lagos recommends dialing it in with the help of an app like Elite HRV or Awesome Breathing, which uses visual cues for when to breathe. I prefer an audio track, so I’ve recorded a video with both. It utilizes the standard 4/6-second ratio and should work for most people.

As with my other breathing videos, there is an underlying sixty-bpm track with two tones to distinguish when to breathe in and out. My voice guides you to start and then trails off. Twenty minutes is ideal, but I’ve also included alerts at the five, ten, and fifteen-minute marks for those with less time. Something is always better than nothing. Remember to breathe calmly from your diaphragm.

DISCLAIMER: RARE SENSE® content is not medical advice. Nor does it represent the official position or opinions of any other organization or person. If you require diagnosis or treatment for a mental or physical issue or illness, please seek it from a licensed professional.