Breath Practice:
The Balanced Breath
Overview:
This technique, which means “equal fluctuation” in Sanskrit, helps students experiment with and explore the duration and relationship of the inhale and exhale. Scientific research has shown that the sympathetic branch of the nervous system is stimulated during an inhale, while the parasympathetic branch of the nervous system is stimulated on the exhale. This creates natural fluctuations in our heartbeats knows as a heart rate variability. High heart rate variability is seen as a marker of good cardiovascular health and overall responsiveness of the automatic nervous system. Balanced Breath, Complete Breath, and Ocean Sounding Breath has been shown in research to contribute to the dynamic balance of the automatic nervous system. Because it’s an exercise in timing and ratio, Balanced Breathing can be done with normal breathing, Complete Breath, or Ocean Sounding Breath.
Potential Effects:
Promotes equilibrium of the automatic nervous system
Deepens awareness of breathing mechanisms
Tones breathing musculature
Focuses attention
May relieve feelings of depression, anxiety or anger
Instructions:
1. Sit in a relaxed and alert position.
2. Close your eyes if you choose. Relax your jaw, the features of your face, and shoulders. Breathe in and out through the nose naturally with no extra effort.
3. Begin with a minute or two of the Complete Breath.
4. When you feel ready, begin to modulate the inhale and exhale so that they gradually become the same length. Breathe in to a slow, steady count of 4, and out to the same slow, steady count of 4.
5. If the count feels rushed, extend the number; if the breath feel restricted or you become anxious, reduce the number. Work with a count that feels comfortable in your body and created a feeling of ease and alertness in your mind.
6. Continue with the Balanced Breath for several minutes.
7. When you feel ready, rest your hands on your knees or in your lap and continue the Complete Breath for several minutes.
8. To release, gradually reduce and then let go of any effort to breathe in a particular way and allow the breath to come and go naturally. Pause to integrate.
Precautions:
Respiratory inflammation: practice moderately
Sinus congestion: breathe through the mouth as needed
Essential Principles:
As the Balanced Breathing pattern becomes more familiar, the overall rate of breath may naturally slow. Research has suggested that the benefits of slow, deep breathing on the nervous system seem to maximize around a rate of 4-6 breathes per minute. However, the relationship between breath and the nervous system is influenced by many factors unique to the individual, and young children in particular, with their smaller bodies and higher metabolic needs, naturally have higher resting breath rates. Think of 5-6 breathes per minute as a maximum, not a goal – the subjective experience of ease and alertness matters much more than the number.
While the Balanced Breath technique uses a 1:1 ratio between inhale and the exhale, you and your students can experiment with the experience of adjusting the ratio and observing how the body and mind respond. The longer the exhale compared to the inhale, the more stimulation the parasympathetic nervous system is stimulated, which may contribute to feelings of alertness.
Options:
Maintaining a mental count can be frustrating, and our sense of timing often subtly and unconsciously shifts from inhale to exhale. It can be helpful to use a ticking clock or metronome to set a tempo for you to count with.
Helpful Hints:
Never overdo any breathing exercise or force your breath into a pattern that is uncomfortable. If you begin to feel anxious or lightheaded, stop practicing and breathe normally.
Practice with self-compassion and non-judgement.
Balanced Breath can be done from a seated, standing, or reclining position.
Content from NYCDOE YMTP² curricular materials