Heart Rate Variability or Mindfulness?

[BasileusLee]

Hello,

I only joined the forum a few hours ago and this is my first post. Hello.

I've been aware of Mindfulness for over a year now and I've never really dedicated myself to it. However, after reading about how it builds new brain matter I decided I could no longer ignore it. Mindfulness was going to be the primary exercise in my life.

In my readings, I discovered a breathing exercise called Heart Rate Variability in Kelly McGonigal's 'The Willpower Instinct.' In it, she recommends slowing the breathing down to four breaths per minute. So inhaling over 7.5 seconds and exhaling over 7.5 seconds. I was wondering if you had any comments, thoughts, criticisms over this? Do you think it's too mechanical?

I wanted to ask also - how exactly do you sit and breathe? Normally with no pressure to breathe a particular way? Any input will be greatly appreciated.

[JonW]

Hi BasileusLee,
Welcome to the forum.
Must admit, I've never heard of Heart Rate Variability but it does sound overcomplicated to me. I've certainly never heard it mentioned in terms of mindfulness.
I sit with spine straight on a meditation bench and, when I'm using breath as my anchor, simply breathe in and out, not forcing, not counting, just naturally as it comes.
All best,
Jon

[piedwagtail91]

Sounds similar to nadi shodana breathing ( pranayama from yoga ) in the length of breath. the difference being That nadi shodana uses alternate nostrils.
Though It has the same effect. I've never checked what it does to heart rate but it's a very relaxing breath. it regulates the nervous system, relaxes the body, and quiets the mind . for practice I sometimes use a bench but more often than not I use a cushion now, sitting upright and cross legged. Breath is as jon describes when I'm practicing mindful breathing.