Thank you to all who attended our recent LifeForce Yoga + Meditation Fall practice! It is lovely to be with you in this season. 

This week during our Monday class, we opened with a seated meditation using coherence breathing. I explained that in this guided practice we pace with 5.9 seconds on the inhale, and 5.9 seconds on the exhale. 

A sage Yogi in class asked "Why 5.9?" 

I was like, "let me look into it." 

Here's a little more about that… The National Institute of Health cites that "the specific rate of 5.9 seconds per breath in coherent breathing is a scientifically-derived frequency known as the 'resonant frequency.' Breathing at this rhythm aligns the cycles of your heart rate, blood pressure, and breathing to function in harmony, or coherence."

The cadence of breath, when synchronized at this pace, is known to optimize HRV, stimulate the vagus nerve, and thereby energize parasympathetic nervous system activity, as well as improve cerebral blood flow, among other benefits. Because rhythmic breathing strengthens the nervous system, it is impactful for cultivating a felt sense of calm strength.

If you love the science, there’s plenty for you at this link.

Here is a guided practice using coherence breathing: 

Close your eyes and take a few breaths that are just a little slower and fuller than you were before. 

Feel your feet on the ground or your seat on the surface that supports you. 

Lengthen your spine and lift up through the top of your head. 

Open your belly, your chest and soften the muscles in your face. 

Begin listening to the sound of the singing bowls (follow the link below).

There are two tones, a high and a low.

Inhale for the length of the high tone. 

Exhale for the length of the low tone. 

When finished, let your breathing return to its own natural rhythm.

Notice the effects of your practice.

In a world where everything around us is moving so quickly, let's intentionally ground ourselves in peace, steadiness and a resilient heart. Wishing you time and space for your practice and all that nourishes you. And may you carry this gentle strength into your days.  

Weekly LifeFroce Yoga + Meditation classes

Resilient Heart

Thanks for being here on the journey.

We are excited to hear from you. Please reply to this email with your comments or suggestions.

If you know someone who would value this newsletter, we’d love for you to share it with them.

If you’ve been forwarded this email, and would like to receive more Breakthrough Bits, subscribe here.