Slow down (DW#681)
In the last post, we talked about how we can manage our stress response through breathing.
Today let us talk about what researchers call the "resonant rate" of breathing. This is the optimal breathing rate—the rate at which you flip the switch to your parasympathetic nervous system and slow down your heart rate. When you breathe at the optimal rate, your PNS calms down and your brain waves settle into a calm, healthy and happy rhythm.
Do you know how fast you are breathing as compared to the optimal rate? Before going any further, go ahead and open the stopwatch on your phone and measure your breath for 30 seconds and then multiply by 2.
How many breaths a minute did you clock in? Mine was 15 and I thought I was relaxed at the time.
According to researchers, the optimal breathing rate is between 3.5 to 5 breaths per minute. In other words, each breath should last between 12 to 17 seconds.
That is way, way slower than most of us breathing at the moment. And we are not going to get to the optimal rate right away.
But starting today, let us practice becoming intentional and slowing down our breathing several times a day.
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