Best Breathing Technique for Deep Relaxation

After a long day of work, a heavy workout, feeling anxious before or after a big event or just need to bring on a good night’s sleep, try this Inversion Recovery for deep relaxation.

When the body is inverted (anything over 7°) with your pelvis being higher than your heart and heart being higher than your head, it begins to arouse your baroreceptor reflex, your body’s internal blood pressure regulator. Once inclined, the baroreceptor reflex begins to slow down blood flow, heart rate and breathing pattern. Take a few moments to observe this internal barometer do it’s work.

Jill and Greg are demonstrating this using a Coregeous Ball, but a block, books or firm pillow work as well. Begin to cultivate a mindset with a Sankalpa - a positive internal directive that helps reshape and influence your direction and purpose. In this sequence, Jill has chosen “I allow myself to relax completely” Close your eyes and repeat this phrase to yourself. Lightly touch your thumb and index finger together. Get quiet and feel the pulsation of your heart through your fingertips. The final piece of the Inversion recovery is the breath. Jill has chosen a 6:4:8:4 pattern: Following your heartbeat, inhale for 4 breaths, hold for 4, exhale for 8, hold for 4. When the exhale is longer than the inhale it quickens the relaxation response. All these components excite your Vagus Nerve, bringing your body into parasympathic dominance for rest, recovery and regeneration.

[chubbydinosaur]

Breathing exercises never work for me, they make it worse and give me a racing heart beat. Just long, deep and slow breathes, that's enough, but the "butt up" thing, WOW! That changed everything! I did that in bed last night and slept well! When I did it this morning again, I thought "man who needs smelly weed when this exists? 🥴" I thank you and I'll thank my therapist for mentioning vagus nerve massages.

[theemilbarna]

Such a great way of communicating this information!

[alexasmith]

You are a great teacher, Jill!
Thank you.
Benefitting so much w the coregeous ball tool
and all your wisdom & passed-on experience.
SLOWLY undoing major trauma in my body, resulting in a fibromyalgia body state
(W child hood diabetes & metal joints and plates in my body for decades now, imparing function, mobility, joy, etc..)
Squishy, fascia releasing coregeous ball is my favorite bodywork ally.
(& I have all the Melt Method products, fascia blasting tools & SO many others...)
... Thanks again ... ❤️💕💞

[MYogaMichelle]

So wish YouTube had a LOVE button vs. Like because I LOVE this!!! Thank you

[tenioladeji]

@tuneupfitness When you say hold the breath for four seconds, are we holding our breath like we are under water or is it a shallow hold where air is allowed to pass through? Does that makes sense

[isabelleelja.sleurink]

Hey, love this video! Do you have any references / research to support this method? curious!

[jeffsparky]

how do you calm heavy breathing down after intense cardio workout?

[YosemiteLee]

Thanks for this video. I need to see this demonstrated—-> “6:4:8:4 pattern: Following your heartbeat, inhale for 4 breaths, hold for 4, exhale for 8, hold for 4.” I don’t understand what this means...what is inhale tor 4 breaths?