Great Meditation 1:2 Breathing

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Scott B.
Joined: 10/23/2012

One of the best ways to lower stress is to spend 5-8 minutes a day doing some "meditative breathing." 

I recently came across this from a world record holding free diver who recommends something called 1:2 breathing. If you want to research the free diver, his name is Stig Severinsen, and he holds the Guinness World Record for the longest breath hold of 22 minutes under water.

1:2 breathing is really simple. 

Step 1: Close your eyes and just listen to your breath in and out for about 30 seconds to a minute (Sitting in a chair or laying on your back)

Step 2: When you start breathing, follow the pattern.... Inhale 3 seconds, exhale 6 seconds. (As you inhale...focus on breathing deep in the lower part of your stomach vs the upper part of your chest)

Step 3: As you exhale, make sure that you provide an area of "friction"...where you are restricting the air coming out of your mouth by using your teeth and/or tongue at the top of your mouth. (Another great way is to constrict your air pipe like you are fogging a mirror.)

From what the free diver says, and my personal experience, this saturates your blood steam with the most amount of oxygen, makes you feel refreshed and stress free. 

Let me know how this works for you!

-Scott

Thank you Scott for bring up an excellent way to de-stress! Being a yogi, I understand the importance of connecting with your breath. I find it to be helpful in so many areas of my life...to help increase energy, reduce stress, calm the central nervous system, lower blood pressure, and detoxify among others! It really is interesting how sometimes we just don't think about things our body naturally does. I was finding my breath to be short quite often. I now make it a conscious effort to stop, and take a deep breath every now and then...and when I have more time, I do different pranayama techniques (a fancy word for breath work). I have felt a huge difference!
You are welcome Krista! Isn't it amazing how good you feel when you do a mini 15 minute "breathing session?" I find it incredibly energizing! :-)
Very interesting. I'm going to try it now! Thanks Scott!
You are welcome Elynn!
Scott, I have been feelingScott, I have been feeling very light-headed recently. And dizzy with brain fog. Today, just before exercise, I tried your 1:2 breathing. After maybe two deep breaths, I got so dizzy I almost couldn't see straight and had to grab hold of my head to stop the spinning! What could be causing this? -Steve
doubledogdair wrote: Scott, I have been feeling very light-headed recently. And dizzy with brain fog. Today, just before exercise, I tried your 1:2 breathing. After maybe two deep breaths, I got so dizzy I almost couldn't see straight and had to grab hold of my head to stop the spinning! What could be causing this? -Steve
Hi Steve. Scott has some great tips and advice for managing stress but it is also important to look at what you are eating. It sounds like you may not be getting the proper amount of nutrients before a workout. Make sure you are getting an adequate amount of carbohydrates prior to a workout and drinking water throughout the day. If this problem persists it may be good to check in with your doctor. Keep us posted!