Robert Whitfield MD teaches resonance breathing to improve heart rate variability: inhale for four counts through your nose, exhale for six through your mouth. Practice 10-15 minutes daily in a quiet place for a few months to calm an overactive sympathetic nervous system.
Questions this video answers
Inhale count = 4; exhale count = 6.
Inhale through the nose; exhale out through the mouth.
Belly (diaphragmatic) breathing.
About 10–15 minutes.
Over a series of months.
Chapters
The way to improve. One way to improve HRV is practicing resonance breathing. So think of like, count to four on the inhale through your nose, and count to six on the exhale out through your mouth. And do the practice with belly breathing. So you watch little kids, little babies breathe. They belly breathe. So that allows you to get your full expansion of your diaphragm when you belly breathe versus people suck in their abdomens. That's actually decreasing the space in the chest for the breath. And then ultimately, what you were saying is correct. Over a series of months, you can improve your HRV that way. But it's not as. Just like you said, you're going to wait in C. You have to measure it and keep that consistent, practice up, because that's part of it as well as you have. It sounds like a lot of people suffer from a lot of overactivation of the sympathetic nervous system. So maybe during the day, Cal takes and goes to a quiet place, and for 10, 15 minutes, he's on. On the mat, and he's just, like, shutting stuff out. So he's taking a break to help his, you know, sympathetic nervous system, because that is, you know, part of the issue that he's describing. And that happens. You know, that is a extremely common thing when we see that in our. Our patients.
