Coherent breathing/ru

Когерентное дыхание, или Резонирующее дыхание, - это один из дополнительных типов тренировки в приложении Prana Breath, доступный для скачивания в Guru версии.

Download: Coherent_breathing.trng

Effects

• great for newbies in breathing gymnastics
• balances sympathetic and parasympathetic nervous systems
• controls "fight or flight" body reaction
• improves mindfulness
• combats major depressive syndrome

Origin, history

This training type is claimed to be invented by Stephen Elliott, and actively popularized by Patricia Gerbarg, assistant clinical professor of psychiatry at New York Medical College.
Coherent breathing is one of the most popular breathing gymnastics exercise in the West.
We tend to think it is derived from Pranayama, an ancient Vedic technique of breathing gymnastics, as one of the variations of Sama Vritti Pranayama ("Even Breath" in Sanskrit) has the very same ratio of breath cycle.
In Prana Breath this training type is adapted even for people that don't practice any meditative practice and/or don't have much time for practice but still need its effect.

Setting the training

1. Download this pattern if you don't have it yet.
2. Choose this pattern in Training tab or Control tab.

Training process

1. Choose the comfortable position.
2. Empty your lungs, breathing out with effort.
3. Inhale slowly and gently through your nose.
4. Exhale through your nose as well.
5. Keep breathing like described above till the end of your training session.
6. After you're done, you might take some time for meditating and contemplating yourself.

• It is highly recommended to close your eyes while practicing, and be guided just with the sounds.

Other questions

How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?
If you have such or other questions, please look through the FAQ page.