CranioSacral Therapy by Emily Klik, LMT, CST

Using Heart Rate Variability to promote relaxation

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According to google, Heart Rate Variability (HRV) measures the time difference between consecutive heartbeats, reflecting the balance between the sympathetic ("fight-or-flight") and parasympathetic ("rest-and-digest") branches of the autonomic nervous system.

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In other words, these automatic (autonomic) parts of our nervous system are constantly seeking balance in all of our organ systems. So much that it shows up in a way we can actively feel…. in the pulse!  Start by feeling your pulse in your wrist or neck. During inhalation, it’s normal to feel a crescendo in the amplitude and rate of the pulse. Whereas during exhalation it’s normal to feel a decrescendo in the amplitude and rate of the pulse.

 

By changing the way we breathe, it’s possible to utilize this phenomenon to help promote relaxation. 

The easiest way to do this is to simply take more time to exhale than to inhale.

For example, inhale to a count of 4 or 5, then exhale to a count of 8 to 10. The times can be lengthened, as long as the exhale is longer than the inhale.

 

Another style called 4-7-8 breathing is known to help with calming for rest or sleep. 

Inhale for 4 seconds, then hold the breath for 7 seconds, then exhale for 8 seconds, repeat for 8-10 cycles.

Here is a link to a YouTube video that can help you count.