Nothing Is Perfect - But We Can Try
5.5 breaths a minute is the magic number when it comes to breathing
One thing a lot of pulmonary researchers agree on is that we overbreathe. Some of us may breathe 18 breaths a minute while others breathe close to 25.
On average, 20 breaths a minute is considered to be the norm.
However, what’s considered normal today is on the high end of respiratory rates and on the low end of oxygen intake. 0.5 litres of air per breath to be precise.
This is a problem because overbreathing can raise blood pressure, overwork the heart and lull the nervous system into a state of stress. It can dysregulate the brain, disrupt digestion, and send a cascade of hormones that disturb mood, energy levels, and sleep.
For the body to function at peak performance we need to be breathing as closely in line with our metabolic needs. For the majority of us that means breathing less.
Through my years of travelling the world, practicing breathwork daily, studying the effects of breathing on the mind and body, and teaching it to others, there is one equation that many believe to have the most impact on health, happiness and longevity. Some even call it the perfect breath.
Inhale for 5.5 seconds, then exhale for 5.5 seconds. That’s 5.5 breaths a minute for a total of 5.5 litres of air.
It’s impossible to breathe 5.5 breaths every minute of your life. But you don’t have. Even a few minutes a day improves blood flow, regulates the nervous system, and strengthens the heart, lungs, and diaphragm.
So, don’t stress about being perfect. Anywhere below 12 breaths a minute will have a positive effect on your health.
It may even extend your life too.
“By the law of averages, you will take 670 million breaths in your lifetime. Maybe you’ve already taken half of those. Maybe you’re on breath 669,000,000. Maybe you’d like to take a few million more.” - James Nestor
Here are two exercises to help you succeed:
Rhythmical Breathing
Breathe in through your nose (smoothly and without force) for 4 seconds
Breathe out through your nose or mouth (smoothly and without force) for 4 seconds
Leave no pauses at the top of the inhale or at the bottom of the exhale
Continue up to 5 minutes or 40 breaths to get the best results.
If four seconds feels too long, start with two or three seconds instead. Then once your breath is calmer, make it longer and deeper. As long as you’re breathing rhythmically, the number of seconds doesn’t really matter
Total number of breaths per minute: 7.5
Box Breathing (Sama Vritti)
Breathe in deeply and smoothly through your nose for 4 seconds
Hold your breath at the top for 4 seconds
Breathe out softly and calmly through your nose for 4 seconds
Hold your breath at the bottom for 4 seconds
This is one complete cycle
Continue for 25-50 breaths or 5-10 minutes
To deepen the experience, increase the number of seconds you breathe in and out and hold for (5 or 6 seconds, for example) if it feels right to do so
Total number of breaths per minute: 5
Thanks for reading The Joy of Breathing. Here’s to another week of slow deep breaths and a full rich experience :)
See you next week!