Another good surce on breathing is “Breath” by James Nestor: https://www.mrjamesnestor.com/breath/ He swears by 5.5 seconds inhales and exhales, but the half second hardly makes a significant difference in results.
Thanks! This book about 5.5 seconds actually prompted me to start researching this topic. When I started digging in using Semantic Scholar and Google Scholar I noticed 0.1Hz show up again and again. It was only after I thought “uhh 0.1Hz…once every ten seconds. Does that mean 5 seconds in 5 seconds out? Or 10 seconds in 10 seconds out? Oh it’s 5” did I realize I was substantiating the same idea.
Yes, the frequency is per entire cycle.
The breathing method you describe says “Inhale as deeply as you can.” This differs significantly from that of Nestor, who does want us to exhale more than normally, but his inhale is relaxed and doesn’t fill the lungs completely (if I have understood his book correctly).
I will read Nestor’s book! I’m curious about their suggested method and the research behind it. Thank you for clarifying the differences between the book and my article.
Nestor’s default breathing is 5.5 seconds inhale + 5.5 seconds exhale, with a total flux of 5.5 litres of air per minute. However, his book covers a wide range of breathing methods and their benefits, and there is an appendix that summarizes the breathing methods.
If what Nestor writes is true, it is completely redefining almost everything I thought I knew about breathing, and answers some long-held questions I’ve had. Now I’ll have to put it to a test for a couple of months and see if I reap any benefits.
can i breath healthily without a smartphone
Definitely. Just set aside some time each day to focus on your breath and breathe in some pattern that’s beneficial to you.
The article just proposes one such pattern, and uses a smart bulb to help guide my breathing even if I’m busy doing something else and lose track of my breathing.