Age Well -Yoga Breathwork

A cornerstone of the Age Well Yoga Programme is Breathwork. I consistently find that engaging the people I work with, either with my physio hat, or my yoga hat on, has the potential to bring about deep transformative change.

A common breathing pattern I employ in the Age Well Yoga Programme is ‘coherent breathing’, which is a specific breathing technique that involves breathing at a rhythmic and controlled pace, with equal duration for both inhalation and exhalation. The most common coherent breathing pattern is to breathe in and out for a count of six cycles per minute, which translates to inhaling and exhaling for five seconds each. However, other variations, such as four or seven cycles per minute, can also be practiced.

The practice of coherent breathing aims to balance the autonomic nervous system (ANS) by stimulating the vagus nerve, which is the primary component of the parasympathetic nervous system responsible for the "rest-and-digest" response. By activating the parasympathetic nervous system, coherent breathing induces a state of relaxation and reduces the body's stress response. This can be achieved through deep diaphragmatic breathing.

Research on coherent breathing has shown several health benefits, including:

• Stress Reduction: Coherent breathing has been associated with reduced stress levels and a decrease in the release of stress hormones, such as cortisol. It helps individuals shift from a state of fight-or-flight (sympathetic dominance) to a state of calm and relaxation (parasympathetic activation).

• Improved Heart Rate Variability (HRV): Coherent breathing has been found to increase HRV, which is a measure of the variation in time between successive heartbeats. Higher HRV is generally linked to better cardiovascular health and overall well-being.

• Blood Pressure Regulation: Studies have shown that coherent breathing can lead to a reduction in blood pressure, making it potentially beneficial for individuals with hypertension and supporting cardiovascular health.

• Enhanced Cognitive Function: Coherent breathing has been associated with improvements in cognitive function, such as increased attention and focus. It may also help with emotional regulation and stress-induced cognitive impairments.

• Better Sleep Quality: Coherent breathing has been found to promote relaxation and improve sleep quality in individuals with sleep disturbances, such as insomnia.

• Immune System Support: While more research is needed, some studies suggest that coherent breathing may have positive effects on immune function by reducing stress-related immune suppression.

• Anxiety and Depression Management: Coherent breathing has shown promise as a complementary therapy for individuals with anxiety and depression, possibly due to its calming effect on the nervous system.

• Pain Regulation can also be achieved through the practice of coherent breathing, again most likely through its effect on regulating the nervous system.

Take a look a short practical session of breathwork