Having trouble calming down and going to sleep or feeling tense throughout the night? Ever tried coherent breath work? This simple technique created by Stephen Elliott is a great way to calm the nervous system and activate the vagus nerve which helps the body move into the rest and digest state. When we fall asleep in a relaxed state, we are more prone to physical healing and deeper dreams.
How coherent breathing works:
The use of the word coherent relates to the balanced state in which the bodies heart and mind are operating in unison; this is characterised by a slower heart rate. In essence the aim is to slow down the breath, which in turn slows down the nervous system and tells the body that it’s safe and doesn’t need to be on high alert. Try this before sleep at the same time each night for a few days and see if it makes a difference to your sleep and overall sense of calm.
Coherent Breathing
Sitting up or lying down, place one hand on your heart and one on your belly – if this doesn’t feel right have your hands in a relaxed position wherever feels comfy.
Slowly breathe in, expanding your belly, to the count of five.
Pause.
Slowly breathe out to the count of six.
Repeat for a few cycles, stop if you start to feel dizzy as you continue to practice you might work up to doing cycles for 10-20 mins each night.
Here is a video with music you might like to practice with - instructions in the comment on how to attune to the music with your breath.
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