Tips & Tricks to Get Over Anxiety & Breathing Problems During Meditation-Part 1
Hi, Remission Biome. We’re talking about yoga nidra today. And, yoga nidra is a type of meditation where you lie down and you close your eyes and you focus on different body parts. Now, yoga nidra isn’t going to cure your ME/CFS or Long Covid. That would be silly, right? But yoga nidra will help you sleep better. It will help your HRV improve over time and it can calm down your SNS sympathetic nervous system hyper overactivity. Now, I know many of you have trouble actually doing yoga nidra and getting started. In the beginning, you actually get more anxious, you have terrible breathing and you actually even get increased heart rate and tachycardia. And, for some of us we even seem to get lower HRV when we meditate or try to do yoga nidra. So, I have a couple tips and tricks that you can try.
The first one is that before you start yoga nidra, do some exercises either pranayama breathing exercises or humming. Just doing a couple oms may be all it really takes to kind of reset your nervous system and get you into a place where doing yoga nidra won’t cause those negative side effects. So, you can try om. Anything that gets that humming going should really help.
One of the things that I often do is alternate nostril breathing. And, I’ll do this for about 5 minutes prior to meditation. I cover one of my nostrils with my forefinger and I breathe in and I breathe out. And then, I switch to my thumb and I breathe in and I breathe out. And then, I switch nostrils again and I just continue like that for about 5 minutes.
I also recommend not trying to do yoga nidra in the beginning, lying completely flat. It can actually really help to raise your legs on a bolster or even raise your legs onto a chair. This actually helps activate the parasympathetic nervous system before you get going. Don’t do Wim Hof breathing before you do yoga nidra or any type of breathing activity that makes you feel really breathless. That actually activates your SNS, your sympathetic nervous system and we’re actually trying to activate your parasympathetic nervous system.
Another thing that I often recommend is instead of lying completely flat, you can try propping yourself up. So, instead of meditating flat on your back, try meditating in a reclined position. And, in some cases that’s really all it takes to not have that tachycardia and anxiety response develop.
There’s many other things you can do including resonance breathing. And that’s something that I’m going to discuss in a future video but this should give you a few ideas at least to get started. And look on YouTube. There’s lots of great videos in activating your parasympathetic nervous system and increasing vagal tone. And, doing those ahead of yoga nidra can be the additional help that you need to really get over that initial anxiety response.
Well, I hope this was helpful and I hope you all have a really great day. Bye, Remission Biome.
Tips & Tricks to Get Over Anxiety & Breathing Problems During Meditation-Part 2
Hi, Remission Biome. Today we’re talking about yoga nidra and particularly what to do, how to get into yoga nidra and meditation if every time you start, you start to get anxious, your breathing rate increases and your heart rate increases and your HRV plummets.
I’ve given a number of tips and tricks in a previous video but this video is specifically about something called resonance breathing. And using resonance breathing for a few minutes prior to doing meditation or yoga nidra might be all that it takes for you to get over this anxiety hump. Resonance breathing is a way of deep diaphragmatic breathing where you breathe between 3 and 7 breaths per minute. And, this breathing helps you get into a natural cycle of oscillations and they often call this heart-brain coherence or heart coherence. It’s really intriguing when you use a heart rate monitor and you train yourself to do resonance breathing, you find the frequency at which your heart rate starts to decrease and your HRV starts to increase. So, you can actually do this ahead of your meditation and make sure that your HR is as low as it can be and your HRV is as high as it can be. And, if you do this for a little while, you can really see increases in heart rate variability when you hit the right resonant frequency. It’s pretty easy to actually train yourself to do this. You’ll need a program, you’ll need a heart strap and you can check out some of the books by Dr. Leah Lagos and other people online. But really just type in resonance breathing and if you don’t have the heart rate monitor, if you don’t have the app, that’s okay. You don’t really need it. What you need to do is you need to just listen to your body and really use your ability for introception and try breathing at different frequencies. So, you can start out with at a rapid breathing frequency at around 5 and you can go up and you can go down. And, you should be able to notice that there’s one breathing frequency or rate where your body actually starts to relax. This is going to be evidence of a parasympathetic response and and an increase in your HRV.
Doing this for just a few minutes before you try to meditate or do yoga nidra should actually really help and get you over that anxiety hump where when you start meditating, your breathing rate increases, your HR increases and you actually start feeling anxious.
Well, I hope this helped and I hope you all have a really great day. Bye, Remission Biome.