4-6 HRV Breathing Bells CALM Your Nervous System in Minutes

🫁 Learn How To Breathe With Neil (1-to-1 on Zoom) →
https://www.thebuteykomethod.com/one-to-one-buteyko-breathing?utm_source=youtube&utm_medium=description&utm_campaign=hrv_4_6_breathing_timer&utm_content=-G89S77iJm8

20-Minute 4/6 Breathing Timer | Breathing Bells for HRV, Vagus Nerve, & Nervous System Healing

INSTRUCTIONS:

1. Find a Comfortable Position: Sit upright, imagining a light thread gently lifting the top of your head, or lie on your back with feet flat on the floor and knees raised.

2. Breathe with the Bells: Inhale through your nose for 4 seconds and exhale for 6 seconds, following the rhythm of the bells.

3. Keep Breaths Light, Gentle, and Quiet: Avoid big, loud breaths to prevent over-breathing, which can reduce the benefits of this exercise.

4. Focus on Gentle Diaphragmatic Breathing: Feel the breath expand subtly in the lower ribs, like a soft balloon inflating and deflating.

5. Relax on Each Out-Breath: Soften your jaw, shoulders, and hands. Release any tension in your belly, pelvis, and legs.

6. Find a Gentle Air Hunger: Breathe so softly and gently that you feel a mild/gentle shortage of air. This will improve oxygen delivery and reset your everyday breathing to be slower and softer.

7. Listen to the body for feedback: Notice calming effects such as warmth, relaxation, or mental clarity. These signs indicate the breathing is benefiting your body.

8. Take Breaks if Needed: Feel free to pause anytime and return when ready.

Full instructions on how to breathe light, slow and low:
https://www.youtube.com/watch?v=MkscOWI8aNc

💬 WORK WITH ME
🫁 One-to-One Buteyko Breathing Coaching
(Personalised support to improve HRV, calm the nervous system, and retrain breathing patterns safely):
https://www.thebuteykomethod.com/one-to-one-buteyko-breathing?utm_source=youtube&utm_medium=mid_description&utm_campaign=hrv_4_6_breathing_timer&utm_content=-G89S77iJm8

🧘 The Breathing Reset Course
(Self-paced programme covering coherent breathing, breathe-light techniques, and nervous system regulation):
https://www.thebuteykomethod.com/the-breathing-reset-course?utm_source=youtube&utm_medium=mid_description&utm_campaign=hrv_4_6_breathing_timer&utm_content=-G89S77iJm8

🎧 More of Neil’s guided breathing and relaxation tracks on Insight Timer:
https://insighttimer.com/neiltranter

About This Breathing Timer:

This 20-minute breathing timer, with calming bells, is designed to enhance heart rate variability (HRV), support vagus nerve activation, and promote nervous system healing. Set to a gentle rhythm of 6 breaths per minute, this coherence breathing exercise guides you to inhale for 4 seconds and exhale for 6 seconds, offering relief from anxiety and pain. Breathe softly through your nose, focusing on quiet, gentle breaths to avoid over-breathing. Feel the subtle movements in your diaphragm and the lateral expansion of your lower ribs, letting each breath bring you closer to relaxation and nervous system balance. This breathing timer is ideal for enhancing HRV, reducing anxiety, relieving pain, and promoting overall wellbeing.

Safety:

Breathwork is powerful; it can affect heart rate, blood pressure, and even blood pH. While this exercise is suitable for most people, please consult a doctor or therapist if you are pregnant or have any serious health conditions. Listen to your body, and take breaks or stop if needed. Avoid using this recording while driving or operating machinery.

#breathingexercises #hrv #breathing #vagusnerve #nervoussystem