Dr. Jay Wiles

So I always tell people the sweet spot is per day, 10 to 20 minutes.

And that is not 10 to 20 minutes compounded over the day.

It's doing sessions like the compounding.

Like if I did 10 minute, two, sorry, five, two minute sessions equals 10 minutes compounded.

you're not going to receive nearly as much of the longitudinal benefits as you will with a singular 10-minute session.

We do have research.

Because the nervous system doesn't start to really entrain in a single session and make those larger-scale baroreflex changes until about minute 8 to 12.

The minute 8 to 12 is when we start to see them making those more robust changes.

It'll change.

The nervous system will make...

significant changes before then, but the adaptations don't occur until that point in time.

So that isn't to say, oh, hey, if I get an OM or I do some other breathing practice that I should never do anything less than 10 minutes.

Not at all.

I do it all the time.

Like in between meetings, I'll do three to five minutes.

Is that having necessarily the compounding effect?

Not as much as the 10 minute sessions or the 15 or the 20 minute sessions.

So I tell people, like, if you really want to get the effects, and this is coming more from the literature and biofeedback, 10 minutes done four to six times a week.

And if you do that in as little as four weeks, but probably more around eight to 10 weeks, you're going to actually see significant train changes.

Now that can result in, I look at my whoop and my baseline heart rate variability is increased.