This exercise is what James Nestor calls “the perfect breath” in his aptly-named book "Breath." The idea is to cycle 5.5 liters of air with 5.5 total breaths every minute. This equals 5.5 seconds per inhale and exhale. When we are parasympathetic and calm, our respiration is quiet. And that’s what we are shooting for here. Imagine being behind someone and breathing in a way that they wouldn’t know you are there. Instead of deep inhales, try actually to breathe less, but keep it smooth.
I’ve created a music track to guide you that’s in the key of C#, which is often referred to as the earth tone. You’ll hear a C#/G# perfect fifth low tone for 5.5 seconds followed by an F#/C# perfect fifth higher tone for 5.5 seconds, all with an underlying slow beat. The total track length is 5.5 minutes. Breathe in on the low tone and out on the high tone. I’ll cue you for the first few cycles. After that, just continue until it’s over.
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