Pick your mantra

Research shows that the oscillating rhythms of blood pressure, heart rate and respiration synchronize at about 5.5 second inhalation and 5.5 second exhalation, which makes it about 5.5 breath cycles per minute. 5.5 seems to be the magic number of synchronized (or resonant) breathing, which improves the body’s physiological efficiency and has great health benefits.

Since this is a tricky breath length to measure, in our practice we usually round it up to 6-second inhale and 6-second exhale, which helps you slow your breath and synchronize your internal rhythms. We generally attempt to maintain this breath rhythm throughout the yoga practice, and you can use the same rhythm when you breathe consciously in your daily life.

Since the dawn of time, different religious traditions used prayer and mantras to regulate their followers’ breathing and enhance their mental and physiological well-being. Coincidently (or not), many prayers and mantras from around the world are about 5.5 seconds long. This week I invite you to pick your own mantra to regulate your breath.

HOW TO: Think of a prayer, line from a poem, mantra or any saying that inspires you. Then time it as you chant it to see how long it is. See if you can make it about 6 seconds long. Then as you go through your day, occasionally chant you mantra mentally on the inhale, and then chant it mentally (or out loud) on the exhale. Take 6-12 breaths like that and observe the effect.

You can also adopt one of my favorite mantras below and chant it with or without movement.