Dr. Jay Wiles

They're oscillating at the same rate.

So when we do something like resonance breathing, which was coined by a guy named Paul Lair out of Rutgers Medical School, who found that breathing at certain paces, and for adult humans, this is generally from four and a half breaths per minute as to high as six and a half breaths per minute.

When we breathe kind of within that range, and we can pinpoint specifically where our resonance frequency is through some different testing,

When we breathe at that rate, we start to align what's called our respiratory sinus arrhythmia, which is as we inhale again, heart rate's going up.

And as we exhale, heart rate goes down.

So it creates this beautiful kind of like sinusoidal pattern.

We align breathing and respiration or respiration with heart rate.

And then we also align that with our baroreflex mechanism that I was referring to just a second ago.

When you do one single session of resonance breathing, you can start to make those initial adaptations at about minute 6 to 12.

So sweet spot is probably around minute 10 or so from the literature.

When you do that consistently, so in the research studies when they've looked at different cohorts where they've compared that type of breathing, resonance breathing, they've generally found that breathing at...

For 10 minutes at the residence rate, around four to six days a week actually led to trait changes of the autonomic nervous system in as little as four weeks, as much as 12 weeks.

So kind of like split the difference about eight to 10 is when we really see people start to make those changes.

And when you say mean change, say more.

And are we talking about heart rate variability?

Yeah.

Yeah, so heart rate variability is one of the things that they were looking at.

So low frequency power, which is basically like how much vagal output, how strong the signal of vagal output.

So we saw that change by a magnitude anywhere from, I mean, we'd see it go anywhere from 50% to as much as 300, 400%.

That's during the session.