monomer/program_peace · Datasets at Hugging Face

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three to four breaths per minute whereas for children under the age of ten it is between six
and nine Any extension of your breathing interval will be beneficial Your goal should be to
train yourself to breathe at your target rate without any sense of effort or air hunger Be
patient this will take time The practice should feel sustainable and good
Inhalation Exhalation Breaths Per
seconds seconds Minute
Table List of Target Breathing Rates
Notice that in each row in the table above the exhalation is longer than the inhalation
This is because when you breathe out longer than you breathe in you activate the vagus nerve
the parasympathetic system and the bodys relaxation response The longer you can extend
your exhalations the more your autonomic nervous system will be pacified and the more your
heart will decelerate To augment this calming effect try to consciously relax during the
exhalations Think of every breath out as a long sigh of relief and the acceptance of a moment
of peace When youre ready to start explore your ideal breathing pace by working through the
activity below
Chapter Breathe Deeply Smoothly Slowly and on Long Intervals
Breathing Activity Using a Breathing Metronome
Use the chart above to find a breathing pace to work toward If you arent sure
x or x are good starting places for most beginners Once youve chosen a rate
set your breath metronome accordingly and sit or lie comfortably Follow the
metronomes prompts
Settle into a constant rate of inhalation that brings you to the top of your lung capacity at
the moment just before the metronome switches to exhalation As you breathe out find
a constant rate of exhalation that will allow you to reach near the bottom of your lung
capacity just before the metronome switches back to the inhale
Try working with the metronome for five minutes before a meeting or a date and you will
be amazed by your level of composure Practice paced breathing for ten minutes in advance of
an interview to give yourself a distinct advantage At a party excuse yourself for a few minutes
When you return you will find your social equilibrium restored It can help you relax your
muscles after a workout steady yourself after a stressful encounter prepare for the day or get
to sleep
Over the next few weeks find opportunities to include the breath metronome in your daily
routines often use it in the morning when wake up before go to bed while reading while
watching TV while working at my desk and during my commute dont use the mobile app
when driving because pressing buttons on the phone can be distracting and dangerous Instead
in the car listen to the breath metronome mps
Whenever you are doing monotonous busywork or your attention is otherwise free to
roam you can be breathing with a metronome Watching a movie is a chance for two hours of
calming grounding practice It can enhance the experience toowe usually breathe
thoracically when we watch film and television because of the suspense and tension that it
creates but paced breathing will detraumatize your psychological orientation toward even the
most intense scenes Put the metronome on silent and simply hold it in your lap or place it next
to the TV computer monitor or tablet so that you can use it passively while you attend to
other content
Use it with headphones while walking gardening or in the gym Let your use of it adapt to
your routines Regular use of a breath metronome will help you reestablish optimal breathing
and with it an optimal life think that breath metronomes should be found in every classroom
in every workplace in every therapists office in every yoga and Pilates studio in every
ambulance and beside every hospital bed
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Ininalle
Ilustration A Mobile phone with breath metronome application for paced breathing B Set your phone next
to your television so that you can be cued to perform paced breathing while watching your favorite show C
Grandfather clock with pendulum
Ago OoWoOonont
oyos
When you start staying with the metronome can be tricky If you have not yet filled or
emptied the lungs before the metronome switches go ahead and finish the breath that you are
currently on Quickly inhale or exhale the rest of the air before catching up with the metronome
on the next breath You may feel that you are getting too much air hyperventilating or not
enough hypoventilating This is normal and will pass but if it bothers you just choose a rate
that is closer to your default Work gradually toward a lower rate
To Avoid Getting Too Much or Too Little Air
If you are getting too much air or feel dizzy during work with the metronome simply
breathe more slowly You should be breathing at the same pace but inhaling less
powerfully filling the lungs a little less completely
If you are getting too little air or feel faint do just the opposite and increase the force of
your inbreaths Ensure that you breathe all the way in and all the way out Sometimes
the metronome will be going too slowly and you will feel air hunger If you still feel air
hunger disregard the metronome and take a few deep breaths using whatever timing
you need until you are ready to return to your target breathing rate
Paced breathing involves a learning curve At first it takes a fair amount of attention to
follow the metronomes cues and regulate the breath accordingly After just a couple of hours
of cumulative use you will find that it takes almost no attention at all This will encourage you
to do it more often and allow you to combine it with numerous activities If youre having
trouble settling on a breathing rate that feels comfortable use the table below as a rough
guide It lays out estimated breathing rates for what your target pace should be under different
conditions and cardiovascular demands
Chapter Breathe Deeply Smoothly Slowly and on Long Intervals
Beginner Experienced User Advanced User Inhalation Exhalation Breaths
User Time Time per
Minute
Jogging NA NA
Light Jogging NA
Exercise
Weights Light Exercise Jogging
Walking
Standing Weights Walking Light Exercise
Sitting Standing Weights Walking
Lying Down Sitting Standing
NA Lying Down Sitting
NA NA Sitting
NA NA Sitting Relaxing
NA NA Lying Down
Table Comfortable Breathing Rates by Experience and Level of Physical Activity
When Not Using a Breath Metronome
Try to focus on your breathing frequently throughout the day monitoring it and deciding
whether it is too shallow or too fast If so consciously deepen your breath
Catch yourself preparing to switch prematurely from breathing in to breathing out or vice
versa before you have taken a full breath Instead of switching prolong the tail end of the

three to four breaths per minute whereas for children under the age of ten it is between six

and nine Any extension of your breathing interval will be beneficial Your goal should be to

train yourself to breathe at your target rate without any sense of effort or air hunger Be

patient this will take time The practice should feel sustainable and good

Inhalation Exhalation Breaths Per

seconds seconds Minute

Table List of Target Breathing Rates

Notice that in each row in the table above the exhalation is longer than the inhalation

This is because when you breathe out longer than you breathe in you activate the vagus nerve

the parasympathetic system and the bodys relaxation response The longer you can extend

your exhalations the more your autonomic nervous system will be pacified and the more your

heart will decelerate To augment this calming effect try to consciously relax during the

exhalations Think of every breath out as a long sigh of relief and the acceptance of a moment

of peace When youre ready to start explore your ideal breathing pace by working through the

activity below

Chapter Breathe Deeply Smoothly Slowly and on Long Intervals

Breathing Activity Using a Breathing Metronome

Use the chart above to find a breathing pace to work toward If you arent sure

x or x are good starting places for most beginners Once youve chosen a rate

set your breath metronome accordingly and sit or lie comfortably Follow the

metronomes prompts

Settle into a constant rate of inhalation that brings you to the top of your lung capacity at

the moment just before the metronome switches to exhalation As you breathe out find

a constant rate of exhalation that will allow you to reach near the bottom of your lung

capacity just before the metronome switches back to the inhale

Try working with the metronome for five minutes before a meeting or a date and you will

be amazed by your level of composure Practice paced breathing for ten minutes in advance of

an interview to give yourself a distinct advantage At a party excuse yourself for a few minutes

When you return you will find your social equilibrium restored It can help you relax your

muscles after a workout steady yourself after a stressful encounter prepare for the day or get

to sleep

Over the next few weeks find opportunities to include the breath metronome in your daily

routines often use it in the morning when wake up before go to bed while reading while

watching TV while working at my desk and during my commute dont use the mobile app

when driving because pressing buttons on the phone can be distracting and dangerous Instead

in the car listen to the breath metronome mps

Whenever you are doing monotonous busywork or your attention is otherwise free to

roam you can be breathing with a metronome Watching a movie is a chance for two hours of

calming grounding practice It can enhance the experience toowe usually breathe

thoracically when we watch film and television because of the suspense and tension that it

creates but paced breathing will detraumatize your psychological orientation toward even the

most intense scenes Put the metronome on silent and simply hold it in your lap or place it next

to the TV computer monitor or tablet so that you can use it passively while you attend to

other content

Use it with headphones while walking gardening or in the gym Let your use of it adapt to

your routines Regular use of a breath metronome will help you reestablish optimal breathing

and with it an optimal life think that breath metronomes should be found in every classroom

in every workplace in every therapists office in every yoga and Pilates studio in every

ambulance and beside every hospital bed

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

Ininalle

Ilustration A Mobile phone with breath metronome application for paced breathing B Set your phone next

to your television so that you can be cued to perform paced breathing while watching your favorite show C

Grandfather clock with pendulum

Ago OoWoOonont

oyos

When you start staying with the metronome can be tricky If you have not yet filled or

emptied the lungs before the metronome switches go ahead and finish the breath that you are

currently on Quickly inhale or exhale the rest of the air before catching up with the metronome

on the next breath You may feel that you are getting too much air hyperventilating or not

enough hypoventilating This is normal and will pass but if it bothers you just choose a rate

that is closer to your default Work gradually toward a lower rate

To Avoid Getting Too Much or Too Little Air

If you are getting too much air or feel dizzy during work with the metronome simply

breathe more slowly You should be breathing at the same pace but inhaling less

powerfully filling the lungs a little less completely

If you are getting too little air or feel faint do just the opposite and increase the force of

your inbreaths Ensure that you breathe all the way in and all the way out Sometimes

the metronome will be going too slowly and you will feel air hunger If you still feel air

hunger disregard the metronome and take a few deep breaths using whatever timing

you need until you are ready to return to your target breathing rate

Paced breathing involves a learning curve At first it takes a fair amount of attention to

follow the metronomes cues and regulate the breath accordingly After just a couple of hours

of cumulative use you will find that it takes almost no attention at all This will encourage you

to do it more often and allow you to combine it with numerous activities If youre having

trouble settling on a breathing rate that feels comfortable use the table below as a rough

guide It lays out estimated breathing rates for what your target pace should be under different

conditions and cardiovascular demands

Chapter Breathe Deeply Smoothly Slowly and on Long Intervals

Beginner Experienced User Advanced User Inhalation Exhalation Breaths

User Time Time per

Minute

Jogging NA NA

Light Jogging NA

Exercise

Weights Light Exercise Jogging

Walking

Standing Weights Walking Light Exercise

Sitting Standing Weights Walking

Lying Down Sitting Standing

NA Lying Down Sitting

NA NA Sitting

NA NA Sitting Relaxing

NA NA Lying Down

Table Comfortable Breathing Rates by Experience and Level of Physical Activity

When Not Using a Breath Metronome

Try to focus on your breathing frequently throughout the day monitoring it and deciding

whether it is too shallow or too fast If so consciously deepen your breath

Catch yourself preparing to switch prematurely from breathing in to breathing out or vice

versa before you have taken a full breath Instead of switching prolong the tail end of the