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Today we're diving into an essential topic—how to breathe properly. In the last post, we covered balancing the autonomic nervous system and its myriad benefits. Now, we’re honing in on a specific breathing technique designed to activate your vagal nerve and the parasympathetic side of your autonomic nervous system, which is crucial for recovery and stress management.
Why Breathing Matters
Breathing might seem like the most natural thing in the world. However, many of us, especially driven individuals who tend to rack up stress due to their ambitious nature and heavy responsibilities, can benefit greatly from learning how to breathe correctly. At Tiger Medical, we emphasize a method known as 4-6 breathing.
What is 4-6 Breathing?
4-6 breathing is a simple yet powerful technique:
- Breathe in through your nose for 4 seconds.
- Slight hesitation at the top (about half a second).
- Breathe out through your mouth for 6 seconds.
To be transparent, getting this rhythm down perfectly might be challenging initially. Even I've been practicing this for eight years, and still, it sometimes takes me a minute to find my stride.
Getting Started with 4-6 Breathing
When you're starting, don't beat yourself up if you can't stick to the 4-6 count. You might manage only 2-3 seconds in and 4-5 seconds out. The key takeaway here is:
"The exhale should be longer than the inhale to activate the recovery side of your autonomic nervous system."- Steve Adams
The Science Behind Breathing
Understanding why this works can motivate you to keep practicing. When you elongate your exhale, you’re effectively stimulating your vagal nerve, which promotes a state of calm and recovery. As you begin to practice, you’ll start to recognize when you’re shifting into a stress response. This awareness is powerful. It allows you to take control, even if it's just for a minute, and put your body in a better physiological state.
Benefits of Correct Breathing
This simple act has profound implications:
- Better Focus
- Improved Genetic Expression
- Enhanced Immune Function
- Greater Emotional Control
Step-by-Step Guide to 4-6 Breathing
Follow these steps to practice 4-6 breathing effectively:
- Hand Placement: Place your right hand over your belly button.
- Inhale: Breathe in through your nose, pushing your tummy out.
- Hesitate: Hold the breath for half a second.
- Exhale: Breathe out through your mouth, pulling your tummy in.
Important Tips
1. No Chest Movement: Ensure not to lift your shoulders or expand your chest. Engage your diaphragm instead.
2. Be Patient: It will take time to master this technique, and that’s okay.
Why Use Your Diaphragm?
Your diaphragm allows your lungs to fully expand, maximizing oxygen intake. Think of your lungs as containing 300 million alveoli sacs, which, when fully engaged, could cover an area the size of a tennis court. Shallow breaths use only a fraction of your lung capacity, reducing oxygen supply to your brain and heart.
Practicing 4-6 Breathing
Let’s practice! Set a timer for 30 seconds and follow this pattern:
1. Inhale through your nose for 4 seconds, pushing your tummy out.
2. Hold for half a second.
3. Exhale through your mouth for 6 seconds, pulling your tummy in.
4. Repeat this cycle for two more rounds to get a feel for it.
Special Warning for Afib Patients
Important: If you have atrial fibrillation (Afib), do not attempt this breathing technique without consulting your cardiologist.
Building a Breathing Routine
Start small. Find a habit you already do in the morning, like making coffee. As your coffee brews, take three minutes to practice 4-6 breathing. Here’s a suggested routine:
Morning: 3 minutes
Evening: 5 minutes (not necessarily before bed, but in the evening)
After developing consistency over two weeks, aim for:
3 times a day: Add a session in the middle of the day.
Increased duration: Gradually work up to 5 minutes in the morning, 5 minutes midday, and 10 minutes in the evening.
Eventually, aim for a 20-minute session in the evening. This long-term goal will yield significant benefits.
Consistency is Key
Developing a consistent routine is crucial. The benefits of 4-6 breathing include:
- Easier sleep
- Reduced stress
- Improved emotional regulation
- Enhanced overall health
This technique is foundational to the Tiger Medical system. Mastering it amplifies the effectiveness of all other interventions we recommend.
Conclusion
Breathing is more than just a physiological need; it's a tool for managing stress and enhancing overall well-being. By incorporating 4-6 breathing into your daily routine, you're taking a significant step towards better health and a calmer mind.
Stay consistent, be patient, and you will see the benefits unfold.
Hope you found this guide helpful. For more health coaching tips, stay tuned to the Tiger Medical Institute blog!
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A Word From Our Founder, Steve Adams
Hey there! I'm Steve
I spent 20 years in high-pressure corporate banking, constantly traveling and neglecting my health. By 50, I was sleep-deprived, getting only 2-3 hours of sleep despite lying in bed for six hours. I suffered from acid reflux, IBS, cramping, constipation, anxiety, fatigue, and brain fog, affecting my performance and relationships.
Then I found a Functional Medicine Doctor
He conducted extensive testing on genetics, gut biome health, and hormones. He discovered several issues and created a personalized medical plan and coached me for a year on lifestyle changes. The results were transformative!
Today, I feel like a new person. I can engage in high-intensity interval training, weight lifting, and running without any symptoms. Inspired by this journey, I founded Tiger Medical Institute to help others achieve similar health transformations - to help you live healthier, better life!
