If you are just discovering my breathing tutorials and guided sessions, then please check here for resources and associated links that may be useful to you. KZread PLAYLISTS: 1. Guided Breath Sessions: kzread.info/head/PLcoajB6YZSO7QOhWBFTLKHRedpaY2g0p_ 2. Oxygen Advantage Exercises, Techniques & Principles: kzread.info/head/PLcoajB6YZSO6vKa9vKSd9MDSfy_Ud73Et 3. Breathing Tips: kzread.info/head/PLcoajB6YZSO5QhKfpfBkEFvXZJrrx_m0P 4. Choosing a Breathing Technique: kzread.info/head/PLcoajB6YZSO5rgzS_UczeueNdMD2F4_az 5. Breathing Curiosities: kzread.info/head/PLcoajB6YZSO7NEzTJ0t8XS60T9eTRcR_d 6. Breath Lectures in 2 Minutes or Less!: kzread.info/head/PLcoajB6YZSO54mhQO9r4Of03RvOa4UZRx BE LIGHT PRODUCTS & SERVICES: 1. FREE Breath Training - The Breath Basics 6-Day Challenge: www.belighttt.com/6-days 2. 4-Week Breath Boot Camp: www.belighttt.com/bootcamp 3. Breathing for Anxiety Relief Video Series: www.belighttt.com/offers/gBveocFH 4. Breathe Light: How & Why to Reduce Your Breathing: www.belighttt.com/offers/tzuvAFzu 5. Breathing for Anxiety Relief + Breathe Light (purchase them together and save 15%!): www.belighttt.com/offers/ARXXABst 6. FREE Long COVID Video Workshop: www.belighttt.com/covid 7. Downloadable E-Books & Mini-Courses: www.belighttt.com/store 8. BE Light Community: www.belighttt.com/community 9. Podcast Appearances: www.belighttt.com/podcast-appearances MORE WAYS TO SUPPORT: 1. Buy Me a Coffee (purchases & donations): www.buymeacoffee.com/belighttt Also, please do not hesitate to reach out with any questions. Thank you so much for watching and supporting the channel. I appreciate it immensely.

Thank you for this! I love box breathing and thanks to you now I know why. This video is very informative.

@BELightTT

2 жыл бұрын

Awesome @Jordan Williams I am so happy to hear this. Thank you so much for leaving this feedback and thanks a million for watching. Really appreciate it.

So well explained! Thank you 🙏❤

@BELightTT

Жыл бұрын

Sure thing @Phina Thank you so much for taking the time to watch and comment. I appreciate you stopping by the channel.🙏💖

Great Info!!

@BELightTT

11 ай бұрын

@1brokenbychrist I'm so glad it was helpful. Thank you so much for watching!

Well done 🙏

@BELightTT

2 жыл бұрын

@Valhalla Yoga And Wellness thank you very much! Appreciate that.

Great video

@BELightTT

7 ай бұрын

@clausm2203 Thank you so much! I really appreciate you watching and taking the time to comment. I hope you got some value from this video. Have a great day!

Hi Tara, You are great. You are teaching complicated breathing techniques in simplified way.Can you suggest breathing techniques for bloating, IBS,digestion and insomnia.

@BELightTT

2 жыл бұрын

@dattatrya shinde I'm so glad you are finding my videos helpful. And you are speaking my language with your question about IBS and bloating! That has been one of my biggest challenges in life as well. What I know for sure is that you absolutely want to focus on PNS activation when dealing with symptoms of an inflammatory gut. I would recommend that you always lie down on your back to practice your breathing, with your knees either actively bent or with pillows under your knees (as to slacken the low back and abdominal wall, and to allow full and effortless movement of your diaphragm). For digestive issues, you want to practice slow, deep & gentle breathing. Of the videos I have available on my channel, you will want to try either the 4:6 rhythm kzread.info/dash/bejne/g2hnwceke5PSeJs.html, the 5:5 rhythm kzread.info/dash/bejne/nnqattmDn8LJh7A.html or the 6:6 rhythm kzread.info/dash/bejne/hn6gqcutnpvZddI.html. Slow, deep breathing encourages better oxygen uptake and gas exchange, but it also stimulates gentle organ movement and fluid movement to assist with digestion. When you breathe slowly, deeply and gently, you will often hear the gurgling sounds of digestion happening in your gut. You may even release some gas from the body, and that is ok. Allow the muscles and organs to relax and process your food. As you lie on your back and inhale, you want to feel your belly very gently rise to the ceiling, and as you exhale, you want to feel your belly very gently fall toward the earth. Do not force the movement. It should feel like a gentle wave. You can even visualize the organs being massaged and nurtured with each breath. If your stomach is VERY FULL of food, know that it can sometimes be uncomfortable to breathe deeply or to mobilize your diaphragm. In that case, just go slowly and do the best you can. If you get nauseous, take a break and try again 30-60 minutes later. If you do not already practice this, I would also highly recommend limiting your food intake for at least 3 hours before bed. This gives you extra time to digest so that digestion does not start to interfere with your sleep processes. And then whatever is good for digestion is also good for sleep! They both function better when your PNS is activated (sometimes we refer to the PNS as the "rest & digest" nervous system, so sleep and digestion really go hand-in-hand). You may try those same 3 breath rhythms I mentioned above for 15 minutes leading into sleep. Do everything you need to get ready for bed. Get into bed. Start your breathing practice. And if you fall asleep, great! That's the desired effect.😊 Please let me know if this is helpful or if you have any further questions. I hope one of those breathing techniques will work well for you. Keep exploring!

@dattatrayashinde4303

2 жыл бұрын

@@BELightTT Hi Tara. Today I heard you on podcast Habitologist. It was an amazing conversation. Dysfunctional breathing to mindful and conscious breathing. Please make video on constipation and bloating if possible. I knew it's not your cup of tea but since you already experienced digestion issues . You can do it. Thanks

@BELightTT

2 жыл бұрын

@@dattatrayashinde4303 Oh wow! Thank you so much for listening. I appreciate that so much. 🙏Yes, ok, I hear your request and have made note of it. Actually, in the next few months, you will see me releasing more and more videos with specific breathing protocols for specific dysfunctions. For example "Breathing for Digestive Issues" "Breathing for Low-Back Pain". Etc. Thank you for the idea and for your enthusiastic vote! 😉

@dattatrayashinde4303

2 жыл бұрын

@@BELightTT Thanks Tara. One question I would like ask is that.....does posture matters from the point of health benefits like lying down or sitting erect?. One more thing I would like to share that I was able to loose 2.5 kgs weight in two and half months after following your breath work. Earlier I used to walk and exercise and pranayama lot but nothing worked. Thanks BE Light TT.

@BELightTT

2 жыл бұрын

@@dattatrayashinde4303 Amazing! Congratulations! You did the work, my friend. I'm so proud of you. That's awesome to hear. In terms of posture, I think I mentioned before, your posture will matter as much as it allows YOU to feel what is happening in your diaphragm. I believe it is good to practice in all different positions, as it makes your breathing more functional (meaning, it allows you to focus on good breathing at any time, anywhere, regardless of what position you are in). Outside of that, for your formal, long practice, I think you should find the position that allows you to feel a relaxed alertness and proper activation of your diaphragm. Because of my own spinal imbalances, sometimes it is very hard for me to sit in lotus position for an extended period of time and really feel I am properly activating my diaphragm. For me, certain breathing exercises feel more effective when I am lying down on my back with my knees bent. So, you really have to find the position that allows YOU to do the particular exercise optimally.

Try pursed lip box breathing in the ratio of 4:8:8:4 ratio.

@BELightTT

Жыл бұрын

@Abhishek Ghosh that sounds like another wonderful suggestion. I really like that ratio. Thank you so much for sharing.

Thanks for another instructive video. I practice breathing techniques everyday. This one, a bit different. Not with 4 but 5 counts. And, only 5 times, them one breath in, no hold, just out, and relax the whole body. Lying on the flour is the best. It relaxes and reajusts the whole body in a whim ! If one is open and sensitive to that. If I may give you a tip, it would be better to show the breathing techniques. As way too often people tend to do it wrongly, and mostly from the thorax or even throat. Keep it up! Take care. 😉

@BELightTT

10 ай бұрын

@cutechiangels You're welcome! Thank you so much for supporting the channel. I appreciate that so much. That's great that you practice every day. I have a lot of guided box breathing sessions on my channel at all different cadences, including the 5x5 that you like. 😉So you find box breathing to be relaxing? That's super. I don't personally find box breathing to be very relaxing and I pretty much never practice it lying down. For down-regulation, relaxation and recovery, I tend to default to other techniques, but this is what I love about breathing...the PERSONALIZATION of it. That's great you've found something that works for you so consistently. So, I do actually have a video devoted to "How to do Box Breathing", which is separate from this theoretical tutorial. You can find that here, if interested: kzread.info/dash/bejne/mZmcscNudtybqNY.htmlsi=gUECApcsltxnhZo9 Thanks for all your wonderful feedback. I really appreciate that!💖 Have a great day.

@cutechiangels

10 ай бұрын

@@BELightTT Thanks for your swift reply! My pleasure! It's very nice to get a personal detailed reply back, that gives even more motivation to follow you! The videos about the forks are very interesting. Especially the Otto fork, which I will look into deeper. As I'm a starting soundtherapist, having been a spiritual teacher and body worker, for decades. The breathing technique I wrote about; you call box breathing; isn't so much for relaxation, it was made to do with specific deep tissue, facial and myofacial exercises. But, when one takes the base position, either lying down (which is best if possible), or sitting straight, it normally relaxes, at least the tissues. If not the mind, for some others! Because, yes, the hold in between can be a bit stressful for a lot of people, or bring up the BP. But, I've done these for more than 25 yrs now! First, I had done the breathing only plain, no specific exercises or so. Which is done in yoga. (One can be also lying down with legs up, all along). The method (that 5x "box" breathing with the specific series of exercises, too long to detail here) was developped by two physiotherapists. It helped me enormously with what I suffered from. And still do, but can tamper my pains. (I suffer, amoungst others, from a rare genetic conjunctive tissue syndrome). I had practiced many other types of breathing and body work, in my adolescent years and after, but this one always works wonders, for the body. 🙏 And, it's so easy to do. So, yes, I wouldn't consider the box type breathing relaxing on it's own. But, combined with the visualisations and exercises, the feeling it gives inside the tissues, tendons and muscles, it's really very effective. Not very easy to explain here! Any breathing technique is easier when done with the body doing a movement or so. Like the pranayama breathing, helps to really come back to oneself. And regulates the heat in body. Keep the good work up! 👌 What's your name, btw? 😉

@cutechiangels

10 ай бұрын

@@BELightTT I checked that video out, yes, that's much better to understand ! Thanks ! 👍🙂

@BELightTT

10 ай бұрын

@@cutechiangelsHi, again! I'm Tara! I also was principally a bodyworker for about 17 years. I lost my practice in 2020 and have since shifted online, mostly teaching breathing. We probably have more in common than we even realize! What's your name? And where are you in the world? I really appreciate you sharing a bit of your personal story. In this digital abyss, it's always lovely to connect a bit more deeply, and for video creators, it's always useful to know who is actually in the audience. Thank you again, so much, for taking the time. I'm sorry to hear about your genetic disorder. I know that must be so hard, but it sounds like you are quite resilient and really building the awareness to be able to manage your symptoms effectively. Well done! Please feel free to stop by anytime or just say hello. Have a great night!😊

This is amazing. I'm gonna try box breathing with Anulom Vilom (one nostril closed while inhaling, then holding the other nostril closed while exhaling). This seems to have extended benifits. Thanks! 💕

@BELightTT

2 жыл бұрын

@Hitesh Marvaniya oh yes! It's an awesome combination. I have done it. More challenging, but more benefits.😉 Let me know how it goes.

@abhishekghosh4384

Жыл бұрын

@@BELightTT another tip, combine alternate nostril box breathing with coherent breathing. It can also be combined with pursed lip breathing.

@BELightTT

Жыл бұрын

@@abhishekghosh4384 Thank you so much for the tips. Wonderful suggestions. I speak a little bit about those options in my alternate-nostril breathing video as well. Really appreciate your input. Thanks for taking the time.🙏

Hi, should I be breathing in and out through the nose only?

@BELightTT

2 жыл бұрын

Hi, @Cici Carry Do you mean while doing your box breathing? Or while breathing in general? This is not a black and white answer. I tend to focus on teaching my students the most functional and efficient breathing for daily life...which overwhelmingly means nose breathing, in and out, as much as possible. Does that means there's never a cause to breathe through the mouth? No, but preferably mouth-breathing is reserved for specific circumstances. Now in terms of box-breathing, I teach my students to do this exercise in and out through the nose. That is my preference and makes the most sense to me. Having said that, I have definitely seen some teachers show this exercises by exhaling through the mouth. I imagine they are doing that in order to elicit a specific response in the body. Might I ask what you are trying to accomplish with your breath practice? This will allow me to better guide you, in reference to your question. Many thanks! Have a great night.

Does higher count (SAY 10 or 12 SECONDS ) on box breathing provide more benefits? Is there a limit to the count?

@BELightTT

2 жыл бұрын

@David Busby it's really limited by your body's stress response. If slowing your breath down that much actually starts to cause stress, anxiety and an elevated heart rate, then maybe that's not the desired outcome you are seeking and it would be best to adjust your cadence. I do offer a ton of different breath cadences on my channel, in hopes that they serve to meet different individual's needs. There's no ONE technique for every body! It will require some experimentation. But if you are relatively healthy, you should feel free to explore by extending the breath, making each component of the box longer, and then taking note of the response you feel in your own body and mind. If you like the feeling, then keep practicing that way. If you don't like the feeling, then adjust. Does this make sense? Let me know. Thanks for the question.

👍👍❤️❤️👍👍

@BELightTT

2 жыл бұрын

Thanks @Guy Buysse

Tara, I have a friend who suffers from Meniere’s disease. Apparently, breathwork can help. Have you ever helped someone with Meniere’s disease by using breathwork?

@BELightTT

2 жыл бұрын

Hi, Gio! That sucks. I'm so sorry to hear that. No, I have never directly worked with anyone with Meniere's disease. Vertigo, motion sickness and vestibular issues tend to run in my family, so I can empathize a fair amount with your friend's condition. It's horrible. Do you know what triggers make his/her condition worse? I have had some teachers tell me to use humming for inner ear issues, including things like tinnitus. Humming and vibration can stimulate more bone conduction and potentially improve a vestibular dysfunction. But I honestly have no clinical experience to be able to say if that will work or not. It's definitely worth a shot as humming breaths are also awesome for down-regulating the nervous system, encouraging a PNS response, increasing nitric oxide release, and more. You simply breathe in through the nose, and then do an extended hummmmm on the exhale. A higher frequency will tend to resonate in the head more, but if your friend suffers with not being able to perceive lower frequencies, he/she can also try humming at a lower frequency. For something like this, you'd want to build up to 10-20 minutes per day of humming. You can spread it out across the day. Maybe 1-3 minutes of humming every hour. Sorry, I don't have a more definite suggestion for you, Gio. I wish your friend a lot of luck. If you discover something, please let me know. Thanks!

@gioargentati7802

2 жыл бұрын

@@BELightTT That is a very interesting suggestion, Tara! My friend is desperate. I will speak to her about this. Thank you very much for your thoughtful/thorough response! :)

@BELightTT

2 жыл бұрын

@@gioargentati7802 I hope it has some impact. I know how ridiculous my suggestion sounds, but anything is worth a try, if it means diminishing her symptoms even a little bit. Again, I wish her luck with this. Please keep me posted.

@gioargentati7802

2 жыл бұрын

@@BELightTT Tara, your suggestion does not sound ridiculous at all. I know an MD who advocates humming as a way to increase nasal nitric oxide. Thanks again! Namaste! kzread.info/dash/bejne/aKph0LaLfKi-ds4.html&ab_channel=OutoftheDoldrums

@BELightTT

2 жыл бұрын

@@gioargentati7802 Yes. I advocate humming for nasal nitric oxide as well. This is a very popular idea in the breath community. And I have seen many of her videos. That's great! It's always nice when several of us agree on something, LOL 😂 Have a beautiful night, Gio. Thanks for reaching out.

Is there any chances of getting raise in bp by doing this?

@BELightTT

2 жыл бұрын

@srinidhi m v I would say yes. There is a chance. Particularly if someone is already dealing with cardiovascular issues. Any breath hold has the potential to create some constriction and/or increase blood pressure. For the normal healthy adult, box breathing tends to create calm focus, and a sense of relaxation. If someone has some amount of cardiovascular difficulty, they might want to monitor their BP before and after their box breathing session just to see how they personally respond to the exercise. For blood pressure issues, I tend to encourage slow, deep breathing, but I do not often encourage breath holding. Of course, bio-individuality plays such a big role here, you really have to consider this on a person by person basis. Does this help?

@srinidhimv9893

2 жыл бұрын

@@BELightTT could it be done without breath retention? Especially for high bp patients

@BELightTT

2 жыл бұрын

@@srinidhimv9893 Exactly! So in that case, it's no longer a "box breath". I always recommend, either what we refer to as "coherent breathing", which is essentially a 1:1 ratio of inhale:exhale. Or "extended-exhale breathing" with a 1:1.5 or 1:2 ratio of inhale:exhale. With you patients, it's always wise to monitor their BP, even during the breathing exercise, if possible. And you'd have to find the cadence that works best for them personally. Here are some guided sessions from my channel that I would like to recommend to you. I hope you find something. Please let me know if you need further guidance.😊 1. 5:5 Coherent Breathing W/O Music - 5,10,15, 20 Minutes: kzread.info/dash/bejne/eKeVrdaMZrCsgZc.html 2. 6:6 Coherent Breathing W/O Music - 5,10,15,20 Minutes: kzread.info/dash/bejne/d6Ofk7SMncnVnqw.html 3. 3:5 Breathing W/O Music - 5, 10, 15 Minutes: kzread.info/dash/bejne/ZX2evMyrhbmte6g.html 4. 4:6 Breathing W/O Music - 5, 10, 15 Minutes: kzread.info/dash/bejne/nY6A1dRvZLWveqg.html 5. 4:6 Breathing W/Music - 5, 10, 15 Minutes: kzread.info/dash/bejne/g2hnwceke5PSeJs.html 6. 5:5 Coherent Breathing W/Music - 10 Minutes: kzread.info/dash/bejne/nnqattmDn8LJh7A.html 7. 6:6 Coherent Breathing W/Music - 10 Minutes: kzread.info/dash/bejne/hn6gqcutnpvZddI.html Also, even though I said I tend to avoid breath holds, because of the very gentle nature of this exercise, I would recommend this series of mini breath-holds to help calm and center the mind, and also gently improve CO2 tolerance in the patient: kzread.info/dash/bejne/h6FlxsxtkrKZZ5s.html

@srinidhimv9893

2 жыл бұрын

@@BELightTT thank you

@BELightTT

2 жыл бұрын

@@srinidhimv9893 Of course! Let me know what happens. 🙏😊