5-Minute Breathing Exercise / Meditation for Improving HRV | Rick Rubin & Dr. Andrew Huberman
Summary
TLDRIn this engaging dialogue, two individuals discuss the benefits of a coherent breathing exercise aimed at improving heart rate variability. One of them guides the other through a five-minute session, with soothing chimes and instructions to synchronize their breaths. They share their experiences, noting the calming effects and the challenge of maintaining the slower breathing rhythm. The conversation delves into the integration of this practice into their daily routines, blending it with physical activities and adapting it to their circumstances. Overall, it offers an insightful glimpse into a mindful technique for enhancing well-being and presents it in an accessible, relatable manner.
Takeaways
- 😮 The transcript describes two people, likely Rick and another person, engaging in a coherence breathing exercise together.
- ☺️ The exercise involves taking slow, deep breaths in sync with chimes or audio cues, typically with eyes closed.
- 💪 The person guiding the exercise (likely Rick) does this breathing technique to increase heart rate variability, which is desirable.
- 🧘♂️ The exercise lasted for 5 minutes, consisting of 6 breaths per minute.
- ⏱️ The guide counts the breaths to keep track of the time and aims for 10-20 minutes of coherence breathing per day.
- 🧠 During the exercise, the guide occupies their mind by counting the breaths, while the other person's mind tends to wander.
- 🕰️ The guide incorporates coherence breathing into their routine at various times of the day, depending on their location and activities.
- 💪 In addition to coherence breathing, the guide sometimes combines it with other exercises like squats or treading water.
- 😌 The exercise is described as feeling nice and helping the participants achieve a sense of calm and relaxation.
- 🔄 The guide appears to have made coherence breathing a regular practice in their life to improve heart rate variability and overall well-being.
Q & A
What is the breathing exercise mentioned in the transcript?
-The breathing exercise is a coherence breathing exercise, which involves breathing at a specific cadence (6 breaths per minute) to improve heart rate variability.
Why did the speaker start doing this breathing exercise?
-The speaker mentioned having relatively low heart rate variability, so they looked into techniques that could raise it, and the coherence breathing exercise was found to be effective in increasing their heart rate variability.
How often does the speaker do the coherence breathing exercise?
-The speaker aims to do the coherence breathing exercise for at least 10 minutes per day, sometimes up to 20 minutes per day, as they found it to be more noticeable in improving their heart rate variability results.
Does the speaker have a specific routine or time for doing the breathing exercise?
-The speaker mentioned that the timing depends on their location and what else is going on in their life. They described doing the breathing exercise along with activities like air squats, treading water, and sitting in the sun after swimming.
How long was the breathing exercise session in the transcript?
-The breathing exercise session in the transcript lasted for 5 minutes, as mentioned by the speaker towards the end of the exercise.
What technique did the speaker use to keep track of the duration of the breathing exercise?
-The speaker mentioned counting the breaths (6 breaths per minute) to keep track of the duration, stating that they counted up to 5 minutes by counting the breaths.
How did the speaker describe the experience of doing the breathing exercise?
-The speaker described the experience as feeling nice and noticed that they don't spontaneously breathe at the same cadence as the coherence breathing exercise, typically breathing faster.
What did the other person (Rick) mention about their mind during the breathing exercise?
-Rick mentioned that during the breathing exercise, his mind tends to go "pseudo-random," implying that his thoughts tend to wander, whereas the speaker mentioned counting the breaths to occupy their mind.
What other activities did the speaker mention doing alongside the coherence breathing exercise?
-The speaker mentioned doing air squats and treading water as additional activities they would incorporate with the coherence breathing exercise.
Was there any mention of the benefits of the breathing exercise beyond improving heart rate variability?
-No, the transcript did not explicitly mention any other benefits of the coherence breathing exercise beyond improving heart rate variability.
Outlines
🐬 Practicing Coherence Breathing Exercise
The speaker introduces a coherence breathing exercise that is designed to increase heart rate variability. They guide the listener through the exercise, which involves synchronized breathing patterns accompanied by chimes over a duration of five minutes. The speaker shares their experience of practicing this exercise regularly, noting the benefits observed in their heart rate variability results.
🕰️ Integrating Coherence Breathing into Daily Routine
The speaker discusses incorporating the coherence breathing exercise into their daily routine, aiming for at least 10 minutes per day, and sometimes up to 20 minutes. They share their approach of combining the breathing exercise with other activities like squats or treading water, depending on their location and circumstances. The speaker also mentions counting breaths during the exercise to track the duration. The segment concludes with some background music playing.
Mindmap
Keywords
💡Coherence breathing
💡Heart rate variability (HRV)
💡Breathing cadence
💡Mindfulness
💡Squats
💡Treading water
💡Rhythm
💡Pseudo-random
💡Routine
💡Cadence
Highlights
The speaker mentions that they have a breathing exercise called a coherence breathing exercise, which they suggest doing together.
The speaker explains that the reason they started doing this breathing exercise is to improve their heart rate variability, as higher heart rate variability is desirable.
The speaker mentions that they looked at various methods to raise their heart rate variability and found that this breathing technique helped increase it.
The breathing exercise involves following a guided audio that prompts when to inhale and exhale, with the goal of maintaining a slow and steady breathing pattern.
The speaker typically does this breathing exercise with their eyes closed.
The breathing exercise lasts for five minutes, with six breaths per minute.
The speaker notes that they don't spontaneously breathe at the same cadence as the exercise, and their breathing is typically faster.
During the exercise, the speaker's mind tends to wander, so they count the breaths to stay focused.
The speaker aims to do the coherence breathing exercise for at least 10 minutes per day, sometimes up to 20 minutes, as longer durations have a noticeable impact on their heart rate variability results.
The speaker doesn't have a fixed time for doing the breathing exercise; instead, they do it whenever they have the opportunity, depending on their location and other activities.
In one specific location, the speaker combined the coherence breathing exercise with doing air squats, as they didn't have any other equipment.
In another situation, the speaker would tread water in a pool, then get out and sit in the sun to do the coherence breathing exercise.
The speaker mentions that the breathing exercise leaves them feeling nice and relaxed.
The speaker highlights the importance of a longer exhalation during the breathing exercise.
The speaker acknowledges that their mind tends to wander during the exercise, describing it as going "pseudo-random".
Transcripts
When we were out in the lobby
you mentioned that you have a breathing exercise,
a coherence breathing exercise,
that you thought might be useful for us to do now
and perhaps for some of the listeners to join in.
Yeah, let's do it.
And then if you want to talk about it after, we can.
Sounds good.
The reason I started doing this
is I have relatively low heart rate variability
and you want to have a higher one.
So I looked at all the things
that can raise your heart rate variability,
and I started doing this breathing technique
specifically for heart rate variability, and it went up.
Awesome. So it's...
Great. tested.
Great. Let's do it together.
Here, I'll play it.
It'll say, "Take a deep breath,"
and then you'll hear the sound of a,
if you follow me for the first inhale and exhale,
you'll know what sound means what.
And you do this eyes closed, typically?
I do it eyes closed.
Okay, we'll close our eyes.
[chime rings]
[guide inhales]
[Rick inhales]
[guide exhales] [men exhale]
[slow breathing] [chimes ring]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
[slow breathing continues] [chimes ringing continues]
That was five minutes.
I like that.
Feels nice, doesn't it?
Yeah.
I noticed I don't spontaneously breathe at that cadence.
I breathe quite a bit faster.
Mhm. So especially on the exhale.
Mhm.
So once I got into a rhythm of it,
yeah, the mind just goes pseudo random for me.
What about for you?
Does your mind tend to go one place?
I do, now I count.
So the reason I knew it was five minutes
is because it's six breaths per minute,
and I counted 5, 1, 1, 1, 2, 1, 3, 1, 4, 1, 5, 1, 6, 2, 1.
So I was occupied with a task.
How often do you do that?
At least once and sometimes twice a day.
I aim for 10 minutes a day,
but if I get to 20 minutes a day,
it's noticeable in my heart rate variability results.
Do you do the coherence breathing
at a particular times of day,
or just whenever it occurs to you?
I think it depends on where I am
and what else is going on in my life.
So it, there was, I had a window
of a very specific thing that I was doing.
I would do coherent breathing
and I would do squats, just air squats.
And in one location where I didn't have any other equipment.
And then I found a way, like,
where I was doing treading water,
which you got to experience with me.
I would tread water,
and then after treading water I would get out of the pool,
sit in the sun and do the coherent breathing.
[Music Playing]
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