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Brief structured respiration enhances mood and reduces physiological arousal

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Re: Brief structured respiration enhances mood and reduces physiological arousal

#41

Post by swayvil »

rojobuffalo wrote: post #7

It's remarkable that I so often lapse in my meditation practice when it's such a short time commitment and so consistently improves my mood. I tell myself that morning yoga is enough or a walking meditation while taking the dog out is enough - I do those every day without fail. But they're not the same as seated breath work. Why do other mood improvement habits seem more approachable, like making a cup of tea or exer…

Re : lapse in meditation practice.

Concentration meditation. I used to do it as much as possible. Every day. Sometimes 2, 3, 6 times. I was kinda nuts. But my practice was strong.

Vipassana + concentration. My practice was extremely erratic.

Vipassana. Just vipassana. That's what I do now. My practice is very consistent. Haven't missed a day in a decade.

I think it's because vipassana is more compatible with the rest of my life than concentration. So there's no big transition. I'm basically doing vipassana, in varying degrees, all the time.

For what it's worth.

Re: Brief structured respiration enhances mood and reduces physiological arousal

#42

Post by unity1001 »

I tried this humming thing some people are recommending, and I think it actually works.

https://www.youtube.com/watch?v=mH40wdhzUuM

Its based on solid research - test groups that hum in the specific frequency were found to have increased their nitric oxide production a dozen or more times. Whereas control groups and groups that did the meditation in another frequency either did not produce any different amount or comparably low amounts.

Re: Brief structured respiration enhances mood and reduces physiological arousal

#43

Post by photochemsyn »

The article briefly mentions "diaphragmatic breathing" without going into it, but it's one of the best ways to do breathing exercises in a slow, controlled and relaxing manner while sitting upright at a desk. It's also a part of the training for vocalists, and that a good source on how-to guides, e.g.

https://www.singwise.com/articles/correct-breathing-and-supp...

> "It is also important to note that, in voice pedagogy, 'breathing from the diaphragm' and 'breathing from the belly' are not viewed as being synonymous. The breath support technique that is widely referred to as 'diaphragmatic breathing', (when correctly executed), should not be confused with 'belly breathing'. Unlike 'belly breathing', 'breathing from the diaphragm' involves no pushing or forceful expulsion of air, and is the natural, correct, safe, gentle, internationally accepted method of supporting the singing tone. In diaphragmatic breathing, the tone rides on a minimal and steady stream of air, which brings stability and consistency to the tone."

Re: Brief structured respiration enhances mood and reduces physiological arousal

#44

Post by leashless »

rojobuffalo wrote: post #7

It's remarkable that I so often lapse in my meditation practice when it's such a short time commitment and so consistently improves my mood. I tell myself that morning yoga is enough or a walking meditation while taking the dog out is enough - I do those every day without fail. But they're not the same as seated breath work. Why do other mood improvement habits seem more approachable, like making a cup of tea or exer…

http://files.howtolivewiki.com/.meditation_2015/transcripts/... This came out of an attempt to strip the core meditation techniques down to completely remove the mysticism, and adjust the practice cycle for long-term solo practitioners who are agnostic or atheist and can't lean on concepts like "The Buddha" or "Lord Shiva" (although I myself am Hindu.)

The critical innovation is doing ten minute rounds of different practices, so no practice is held for very long. This seems to help a ton with "mind wanders" and surprisingly doesn't seem to impair overall progress at all. If anything the rotation of practices seems to improve overall concentration and keeps people from hallucinating because they've been staring at a blank wall for six hours!

Re: Brief structured respiration enhances mood and reduces physiological arousal

#45

Post by wruza »

jawon wrote: post #21
williamscales wrote: post #16

I have pretty severe anxiety at this time and these breathing practices have really helped me get out of a bad situation without medication: 1) Box breathing 2) Yoganidra (even if I’m not trying to fall asleep)

Yoga Nidra for sure. Except it can be really effective at putting you to sleep. I now have trouble listening to any track on this album without passing out: https://open.spotify.com/album/00Dzgh60bmNigM9fvckKa3?si=sqO...

Seems like it shares key ideas with “body scan” method combined with don’t move rule. Or maybe it’s just another name for it.

Re: Brief structured respiration enhances mood and reduces physiological arousal

#46

Post by dr_kiszonka »

Fun study, but is mindfulness really relevant to their endpoints of interest, e.g., anxiety?

Sure, mindfulness may help with anxiety in the long term, but during the first 30 days? Anecdotally, some folks I know felt overwhelming anxiety during their first few sessions.

Re: Brief structured respiration enhances mood and reduces physiological arousal

#48

Post by elmomle »

dalys wrote: post #34
staplung wrote: post #23

Videos describing two out of the three breath-work techniques mentioned: 1) cyclic sighing: https://www.youtube.com/watch?v=rBdhqBGqiMc 2) box breathing: https://www.youtube.com/watch?v=tEmt1Znux58 Couldn't find anything for hyperventilation with retention. I have no idea if they match the exact mechanics that were tested so make of it what you will.

Cyclic hyperventilation with retention is the same as wim hof breathing https://youtu.be/tybOi4hjZFQ as I understood from Andrew Huberman

I'm not a practitioner of Wim Hof's methods, but what was implemented in the paper is definitely not Wim Hof breathing.

The paper describes 30x breaths with the inhale twice as long as the exhale, and a 15 second hold on the final exhale.

Wim Hof's method has 30x equal-length inhales and exhales, and a one-minute hold on the final exhale [0].

Aside from there being a substantial difference between equal length inhales and exhales and an inhale that's twice as long as the exhale, the big idea behind Wim Hof's method is that that minute-long hold is very difficult, and trying to do it supposedly builds a certain kind of mental (really, holistic) discipline that a 15 second hold simply would not. 15 seconds is not hard unless you're pretty out of shape.

[0] https://www.youtube.com/watch?v=tybOi4hjZFQ

Re: Brief structured respiration enhances mood and reduces physiological arousal

#49

Post by canadiantim »

unity1001 wrote: post #42

I tried this humming thing some people are recommending, and I think it actually works. https://www.youtube.com/watch?v=mH40wdhzUuM Its based on solid research - test groups that hum in the specific frequency were found to have increased their nitric oxide production a dozen or more times. Whereas control groups and groups that did the meditation in another frequency either did not produce any different amount or com…

Do you have any sources on that research? Sounds very interesting

Re: Brief structured respiration enhances mood and reduces physiological arousal

#50

Post by sgdpk »

staplung wrote: post #23

Videos describing two out of the three breath-work techniques mentioned: 1) cyclic sighing: https://www.youtube.com/watch?v=rBdhqBGqiMc 2) box breathing: https://www.youtube.com/watch?v=tEmt1Znux58 Couldn't find anything for hyperventilation with retention. I have no idea if they match the exact mechanics that were tested so make of it what you will.

The video you sent is by the last author of the paper, so it seems legit.
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