Last post, I shared some information about how slow, rhythmic breathing stimulates the vagus nerve which then in turn quells the stress response and encourages the relaxation response. Furthermore, studies have validated that one of the best ways to induce ‘rest and digest’ is by slowing our breathing rate to 6 breaths per minute. We can practice this by counting a 5-second inhalation followed by a 5-second exhalation.
As I thought about this particular breathing practice, an idea for another visual meditation came to me which of course, I’m now happy to share with you! Lucky for me, I have a very talented husband who has a keen creative eye and the technical skills for landscape photography.
So I gathered some of his amazing waterfall photos (the one in this post is actually mine - his are much better), added some soothing music (gratitude to Kevin MacLeod’s royalty-free music for this), incorporated slow transitions between photos, and voila… a beautiful, relaxing visual meditation was born. 🙂 You can use this almost 4-minute video to practice 10-second slow breathing (5-second inhalation and 5-second exhalation) which leads to ‘rest and digest.’
Just gauge your inhalations and exhalations with each new photo by transitioning from inhale to exhale when one photo transitions to the next, and then continue this pattern. When I first did this, I also counted 5 seconds as I inhaled and 5 seconds as I exhaled just to get into the flow. But then, the photos became a visual guide for my breath so by simply following the flow of the photos, I was breathing approximately 6 breaths per minute.
All that being said, PLEASE do NOT force your breath to match the moving photos. It's okay for this practice to be challenging but your breathing should not become labored or forced. This is a tool to work toward the ideal 6 breaths per minute practice. If you're not quite there yet, just follow along as best as you can.
Click here to check it out and let me know what you think by leaving a comment: Empowered Wellness with Sheetal YouTube Channel
ENJOY!