3 Breaths per minute. Meditate with Nate – Episode 4

Meditate with Nate Episode 4 – Trapezoid Breath


“Meditation is simply training our state of being so that our mind and body can be synchronized. Through the practice of meditation, we can learn to be without deception, to be fully genuine and alive.”
Chogyam Trungpa Rinpoche

In the trapezoid breath you will breath with the pattern: 6 – 4 – 8 – 2
6: Inhale
4: Retain inhale
8: Exhale
2: Retain exhale

If you count each number as one second, it will take you 20 seconds to make each breath.
This is 3 breaths per minute, much slower than the average or 15 breaths per minute.

If you feel dizzy, lightheaded or in any way uncomfortable, simply return to a normal breathing pattern until you feel better.

It may take a while for your nervous system and body to adapt to this slow type of breathing.
Don’t force it!

Read:​
How to Meditate
by Pema Chodran​​​

The Benefits of Controlled Breathing

By LESLEY ALDERMAN NOV. 9, 2016 New York Times

“Controlled breathing may also affect the immune system. Researchers at the Medical University of South Carolina divided a group of 20 healthy adults into two groups. One group was instructed to do two sets of 10-minute breathing exercises, while the other group was told to read a text of their choice for 20 minutes. The subjects’ saliva was tested at various intervals during the exercise. The researchers found that the breathing exercise group’s saliva had significantly lower levels of three cytokines that are associated with inflammation and stress. The findings were published in the journal BMC Complementary and Alternative Medicine in August.”

I hope that you enjoy this Trapezoid Breath Meditation, let me know how it goes for you! Please write any questions or suggestions in the comments and make sure to subscribe to this channel to get the next video!


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Nate Guadagni has been teaching yoga, qi gong and meditation full time for over thirteen years and is the founder of Bo Yoga®, a rapidly growing health and wellness system. His mission through Bo Yoga is to make mindful movement accessible to all people by providing innovative props and training techniques and adapting to student's diverse needs. He is the author of Bo Yoga: 7 Essential Values to Energize Your Life and has produced three DVDs: Bo Yoga for Beginners, Bo Yoga Basics and 5 Elements Qi Gong. He has also created online courses and leads national workshops and teacher trainings around the country. He is a member of the Yoga Alliance and the International Association of Yoga Therapists. His most recent training is Sarahjoy Marsh’s 500 Hour Yoga Therapy Program.

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