Meditate with Nate

3 Breaths per minute. Meditate with Nate – Episode 4

3 Breaths per minute. Meditate with Nate – Episode 4 1280 800 Nate Guadagni
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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Rectangle Breath with Lotus Wrap and Music. Meditate with Nate – Episode 3

Rectangle Breath with Lotus Wrap and Music. Meditate with Nate – Episode 3 1280 800 Nate Guadagni

Rectangle Breath with Lotus Wrap and Music.
Meditate with Nate Episode 3.

There are many breathing patterns that you can do for pranayama or meditation. The Rectangle Breath is a powerful formula to help you become more aware of the four quadrants of your breath as well as to gain the power to manage your nervous system through breathing, which can help reduce anxiety and stress.

The Lotus Wrap will help you meditate more easily. If you have discomfort while sitting in meditation, you can buy your own Lotus Wrap here:
https://earthtoethers.com/products/copy-of-classic-linen-lotus-wrap-96-length

Whats that great music you heard in the background?
DJ Taz Rashid and Ingmarlo of course!

You can buy their album or stream here:
http://smarturl.it/hcpy16

I hope that you enjoy this Rectangle Breath Meditation , and 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!

See you next time!
Nate

Facebook: https://www.facebook.com/boyogaofficial
Youtube: https://www.youtube.com/c/BoYoga
Instagram: https://www.instagram.com/boyogaofficial

Questions?
E-Mail: info@boyoga.com

Free Meditation App: https://insighttimer.com

How Many Breaths in Ten Minutes? – Meditate With Nate – Episode 2

How Many Breaths in Ten Minutes? – Meditate With Nate – Episode 2 1280 800 Nate Guadagni

Have you ever counted how many times you breathe in 10 mins?

It may be harder than you think!

Free Meditation App: https://insighttimer.com

Mindful Relationships: Seven Skills for Success Integrating the science of mind, body and brain.

By: Dr. B. Grace Bullock http://www.bgracebullock.com

Buy the book here: http://a.co/5Rz6D3r

Quotes from the book:

1. “During the past several decades, contemplative neuroscientists have explored how mindfulness practices like meditation may alter brain structure and connectivity and enhance mental function.”

2. The more often we perform a task, the stronger the connections between neurons become. It’s sort of like exercising your bicep. The muscle grows bigger and stronger with repeated use. Unlike your muscles, however, networks in the brain are capable not only of increasing in size, but also of changing function depending on how they’re used. You’ve probably heard the expression, “Neurons that fire together wire together” (Shatz 1992)

3. Regular meditation practice is linked to improved learning, memory, and increased self-awareness. A study of 16 adults following an eight-week mindfulness-based stress reduction (MSBR) course demonstrated increases in grey matter in the brain regions associated with perspective-taking, emotion regulation, learning, memory, and self-referential processing. Participants also reported feeling less stress.

Listen to my interview with Dr. B Grace Bullock about her book here:

https://boyoga.com/seven-skills-mindful-relationships-dr-b-grace-bullock-wisdom-101/

I hope that you enjoy this 10 Minute Breath Count, and let me know how it goes for you!

Please share your count in the comments and ask me any questions that you may have.

See you next time!

Nate

Facebook: http://www.facebook.com/boyogatraining

Instagram: https://www.instagram.com/boyogaofficial

Questions?

E-Mail: info@boyoga.com

References:

1. Brewer et al. 2011; Creswell et al 2016; Holzel et al. 2010,2011a: Jha, Krompinger, & Baine 2007; Lazar et al. 2005: Tang, Hozel, & Posner 2015.

3. (Hozel et al. 2011a)

 

Meditate with Nate: Episode 2: 10 Minute Breath Count

How to meditate – Meditate with Nate – Episode 1

How to meditate – Meditate with Nate – Episode 1 1280 800 Nate Guadagni

Meditate with Nate Episode 1 – 100 Count Breath What is meditation, and how do I do it?

“Meditation refers to a family of self-regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calm, clarity, and concentration.”

-Roger Walsh & Shauna L. Shapiro. American Psychologist.

This is one description that I like, and there are many more.

Some research on meditation has shown that it can:

1. Help you sleep better.

2. Reduce stress.

3. Slim your waistline.

4. Decrease Pain

5. Reduce Anxiety.

6. Lift Depression.

7. Improve your love life.

* Research references at the bottom

I hope that you enjoy this 100 Count Breath, and let me know how it goes for you. Please share your experience in the comments and ask me any questions that you may have.

See you next time!

Nate

 

Facebook: http://www.facebook.com/boyogatraining

Instagram: https://www.instagram.com/boyogaofficial

Questions?

E-Mail: info@boyoga.com

* Research References:

1. S. Patra, S. Telles, Positive impact of cyclic meditation on subsequent sleep, Medical Science Monitor 2009; 15(7): CR375-381, June 2009

2. L. Flook, S. B. Goldberg, L. Pinger, K. Bonus and R. J. Davidson. (2013). Mindfulness for Teachers: A Pilot Study to Assess Effects on Stress, Burnout, and Teaching Efficacy. Mind, Brain, and Education, Volume 7, Issue 3, pages 182–195, September 2013.

3. 2. Jennifer Daubenmier, Jean Kristeller, Frederick M. Hecht, Nicole Maninger, Margaret Kuwata, Kinnari Jhaveri, Robert H. Lustig, Margaret Kemeny, Lori Karan, and Elissa Epel. (2013). Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study. Journal of Obesity Volume 2011, Article ID 651936, 13 pages.

4. Zeidan, J.A. Grant, C.A. Brown, J.G. McHaffie, and R.C. Coghill. (2012). Mindfulness meditation-related pain relief: Evidence for unique brain mechanisms in the regulation of pain. Neurosci Lett. Jun 29; 520(2): 165–173.

5. Hoge EA, Bui E, Marques L, Metcalf CA, Morris LK, Robinaugh DJ, Worthington JJ, Pollack MH, Simon NM. (2013). Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity. J Clin Psychiatry. Aug;74(8):786-92. doi: 10.4088/JCP.12m08083.

6. Killingsworth, Matthew A. and Gilbert, Daniel T. (2010). A Wandering Mind is an Unhappy Mind. Science 12 Nov. Vol. 330 no. 6006 p. 932.

7. Freeman, Elizabeth. “Meditation Improves Emotional Behaviors in Teachers, Study Finds.” University of California San Francisco. UCSF, 28 Mar. 2012.

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