Taking time every day to recharge and take a few deep, controlled breaths can be life changing. After just one Breathwork session, you may notice significant improvements in your mood, energy, ability to focus and maintain lengthened productivity.

Some benefits of controlled breathing include:

• Improved immunity

• Reduced anxiety and depression

• Lower blood pressure

• Increased energy levels

• Reduced feelings of stress

• Reduced PTSD symptoms

With controlled breathing, you can reverse stress symptoms instantly and create a sense of calm in your mind and body. When you breathe deeply and slowly, you activate the parasympathetic nervous system, which reverses the stress response in your body. Deep breathing stimulates the main nerve in the parasympathetic nervous system, the vagus nerve, slowing down your heart rate, lowering your blood pressure and calming your body and mind.

As well as reversing the physical stress response in the body, deep breathing can help calm and slow down the mind. Breathing can have an immediate effect on diffusing emotional energy so there is less reactivity to your emotions.

Nina will offer the tools to harness these techniques so they can be used at any time.

Increase Heart Rate Variability

Everyone is talking about increasing Heart Rate Variability (HRV) using coherent breathing techniques, and for good reason. Coherent breathing involves taking slow, deep breaths at a consistent rhythm, typically around 5 to 6 breaths per minute. This practice can significantly enhance HRV, which is a key indicator of autonomic nervous system balance and overall heart health. Higher HRV is associated with reduced stress, improved emotional regulation, better cardiovascular health, and enhanced resilience to stress. By incorporating coherent breathing into daily routines, individuals can experience profound benefits for both physical and mental well-being.

1. Find a Comfortable Position: Sit or lie down in a comfortable position with your back straight and shoulders relaxed.
2. Inhale slowly through your nose for about 5-6 seconds.
3. Exhale slowly and gently through your nose for about 5-6 seconds.
4. Maintain a rhythm of 5-6 breaths per minute, which is about one breath cycle every 10-12 seconds.
5. Focus on breathing by letting go of any distracting thoughts. Use the count to stay focused on the breath.
6. Practice regularly and start with 5 minutes a day and gradually increase the duration as you become more comfortable with the technique. Aim for at least 10-20 minutes of practice each day for optimal benefits.