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Coherent Breathing is a simple method for relaxation and restoring inner balance. This book gives an introduction to coherent breathing combined with a lot of exercises and additional information.
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Wilfried Ehrmann & Hans Steinbichler
Coherent Breathing
The Exercise Book
The Easiest Way to Relaxation and Balance
© 2024 Dr. Wilfried Ehrmann, Dr. Hans Steinbichler
ISBN Softcover: 978-3-384-20011-2
ISBN E-Book: 978-3-384-20012-9
Print and distribution:
tredition GmbH, An der Strusbek 10, 22926 Ahrensburg, Germany
The work, including its parts, is protected by copyright. The authors are responsible for the content. Any use without permission is prohibited. Publication and distribution are on demand, contact: tredition GmbH, Abteilung „Impressumservice“, An der Strusbek 10, 22926 Ahrensburg, Germany.
Inhalt
Cover
Title Page
Copyright
Foreword
Introduction
Recommendation
Part 1 - The theory of coherent breathing
What does coherence mean anyway?
The coherent breathing method
The basic rules in detail
Regularity
Frequency (speed)
Depth (volume)
Relaxation of the exhalation
Uniformity
The importance of nasal breathing
What we should know about breathing and the body?
The autonomic nervous system
The polyvagal theory
The hierarchy of nervous systems
The vagal brake
The vagus and breathing
Excursus: The vagus, our inner healer
How can we keep our inner healer in good shape?
Breathing as an indicator of our mood
Stress regulation through breathing
The sensory organs and vagal control
Hearing
Seeing
Talking
Summary
An expanded model of the autonomic nervous system
Important points:
Lungs and heart working together
The pulmonary circulation
The diaphragm as a pump
Respiratory sinus arrhythmia (RSA)
The breath-heart coherence and heart rate variability (HRV)
The Valsalva wave
The diaphragm and blood pressure
Valsalva wave and brain
Important points:
Part 2 - The practice of coherent breathing
General guidelines
Before we begin
Let‘s yawn our way to relaxation
Let‘s laugh ourselves free
Practising coherent breathing
Finding back to the natural form
The practice and the resistances
How much should we practise?
The six bridges
The exercise of the six bridges:
Exercises to slow down breathing: The lip brake
Chest breathing versus abdominal breathing
Exercises for the shoulders
Breathing coherently in daily life
Coherent breathing in a sitting position
Breathing coherently while standing
Coherent breathing while lying down
Coherent breathing in movement
Have fun with coherent breathing
Devices to support better success
Achieving the objectives of KA
Variations of coherent breathing
The resistance breath
The inner breathing circle
Questions that may arise during practice
Gasping for air - the breathing air is getting scarce
Five breaths a minute is too fast
Exercising with a blocked nose
Summary - the principles of coherent breathing:
Biofeedback and coherent breathing
Important points:
Breathing with children
Breathing in togetherness
Case studies from our practice
Concluding remarks
The authors
Bibliography
Coherent Breathing The Exercise Book
Cover
Title Page
Copyright
Foreword
Introduction
Part 2 - The practice of coherent breathing
Bibliography
Coherent Breathing The Exercise Book
Cover
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„Coherent Breathing“ is a copyrighted trademark of COHERENCE LLC.
Foreword
This small book in your hands can change your life. Coherent breathing has already had a positive influence on the lives of many people: Breathing and heart problems are eased or disappear, circulatory problems dissolve, sleep disorders are remedied and anxiety is reduced and can be managed more easily. In addition, the method presented in this book offers acute help and at the same time effective prevention against stress, one of the main problems of our time.
We have written this book to bring coherent breathing to a wide audience. It is written in a way which makes it easy to understand. The book is practice-oriented. You will learn all the essentials of the method so that you can use it for yourself. The background knowledge helps you to understand why breathing should be done the way it is prescribed. Because: When you have understood WHAT you are doing and WHY you are doing it, the HOW is much easier!
Many additional exercises will help you to avoid difficulties that can occur with coherent breathing and to gain greater benefit from the method. You will also get suggestions on how to integrate coherent breathing into your everyday life.
If you are interested in more information on coherent breathing, we recommend the book „Coherent Breathing“ by Wilfried Ehrmann, Tao Verlag 2017.
It is our mission to bring coherent breathing to everyone who is open for it. And is everyone who is interested in simple methods to improve their health, performance and joy of life. Coherent breathing is easy to learn and, with the necessary discipline of practice, inevitably produces positive effects. It is free of side effects, except that you will become more relaxed and calm. It has no contraindications and can be practised by anyone, anywhere.
While writing, we met Ka and Lori, who now accompany us through the book. I‘m sure they will be happy to see the word about coherent breathing spreading and becoming a useful life aid for more and more people.
We wish you much joy, profit and success with coherent breathing. If you have any questions about the method or how to practice, or if you would like to take part in one of our courses, please feel free to contact us.
Wilfried Ehrmann and Hans Steinbichler
Introduction
Life, imbued with consciousness, tends toward order and coherence. (In this regard, we can help this process or hinder it by using our intention, or not…)
In this regard, we have the freedom to support this process by using our intention. If we are ignorant about this opportunity, we hinder the tendency of life towards coherence.
Here I refer to “self-governance”, how we decide to live our lives, e.g. what we do, how we act, how we eat, our posture, and most importantly, how we breathe. This is because how we breathe is a key determinant of our ability to self-govern.
My thesis is that breathing well cleans, nourishes, and energizes the brain with every breath, and with a healthy brain comes mental clarity and strong willpower. It isn’t just the brain that receives this benefit, it is the entirety of the body, every cell.
Coherent Breathing® accomplishes this by generating wave action in the circulatory system, this wave propagating throughout the fluid environment of the body, hydrating, cleansing, and nourishing every cell with every breath we take.
When we breathe this way we feel different and we function differently. This difference is measurable using EEG, EMG, EDR, HRV, Valsalva Wave biofeedback, blood pressure, and hand temperature – virtually any measure that we want to apply to the human body.
It is the action of the diaphragm which sets this wave action in motion, the diaphragm being controlled by the phrenic nerve, the phrenic nerve being under both unconscious and conscious control. Ultimately, it is the mind that generates the wave.
Hence, we all have the ability to control our diaphragms to breathe “coherently” if and when we wish, thereby realizing these benefits to health, well-being, and performance, and of course longevity, in that healthful circulation wards off a myriad of disease conditions. Add to this, realizing our potential as human beings, no matter what the pursuit.
I’ve spent much of the last 20+ years instrumenting the body in order to understand the inner workings of Coherent Breathing. In summary, the brain sees the wave action and synchronizes the action of the entire nervous system with it, including that of the circulatory system at large, thereby “closing the loop”. It is this closed loop that results in breathing induced heart rate variability (HRV).
Coherent Breathing is very simple to learn, practice, and adopt. In my own practice, I propose to my clientele that a single session, performed correctly will convince one of the benefit. Once convinced, the rest, adoption “as a practice” or “as a way of life follows”. Personally, I’ve chosen the latter.
I applaud this work by Drs. Wilfried Ehrmann and Hans Steinbichler, which has the intention of making Coherent Breathing accessible to anyone and everyone.
Stephen Elliott
President & Life Scientist
Recommendation
It is an honour for me to recommend the book „Coherent Breathing - The Exercise Book“.
As a medical doctor and international expert in „Peak Performance Health Coaching“ who understands the depths of human physiology as an important part of knowledge for my work, I can only compliment the authors of the book, Wilfried Ehrmann and Hans Steinbichler, for describing the complex nature of breathing in such a simple and easy to understand way.
The integration of this knowledge, which is precisely formulated and described in clear, complementary images, can change your life for the better. It can increase your stress resilience as coherent breathing itself directly and positively influences the vagus nerve, the main component of the parasympathetic nervous system. Reducing the breathing rate and practicing additional abdominal breathing has a direct effect on the relaxation of the vascular and other systems of the body and especially on HRV (heart rate variability).
The book on coherent breathing exercises is a valuable guide to what really works to change your energy and what leads to a more relaxed lifestyle.
Dr. Danijela Debelić, specialist in anesthesiology, cardioanesthesiologist, co-founder of the Brain Research Unit (International Laboratory for Heart-Brain-Body Energy Measurements), health expert for peak performance, private and group coach
PART 1 - The theory of coherent breathing
What does coherence mean anyway?
The term coherence comes from physics. It is about the alignment of waves that form a common rhythm, which is called coherence. We know from various experiments that a coherent system is more likely to influence an incoherent system and bring it into coherence than vice versa. This means that in nature, coherence is stronger than incoherence, or: chaos strives towards order. Or: We humans strive from disharmony to harmony.
With coherent breathing, we want to create an equal rhythm between different important systems in the body - especially between breathing, heartbeat and blood circulation. With this unison, a sustainable basis for our health is created, because we come into a state of inner harmony between body, soul and spirit. What distinguishes coherent breathing is the small amount of effort with which we achieve a far-reaching effect: We only need to regulate our breathing in the right way.
Hi Ka, I hear you‘ve been working on breathing lately?
Hi Lori, yes, that‘s right!
But why? We breathe all the time anyway?
Exactly because of this.
What do you mean?
Because we have to breathe and breathe all the time, we should know whether we are doing it right or not.
Really, you can do something wrong with breathing?
Maybe that‘s not quite true about „doing it wrong“. But we often do not breathe in the way that is best for our health.
Aha, now it‘s getting interesting for me! Tell me more!
The coherent breathing method
The basic rules of coherent breathing are easy to understand and practice:
1. Breathing is regular, so we take approximately the same time for inhalation and exhalation. We do not pause between breaths. The inhalation flows into the exhalation and the exhalation into the inhalation.
2. We follow a steady and consistent rhythm during the exercise time. Three to six breaths per minute are recommended. This corresponds to five to ten seconds for inhaling and five to ten seconds for exhaling.
3. We breathe with a medium depth. If the diaphragm covers a distance of ten to twelve centimetres between maximum tension and maximum relaxation, a diaphragmatic movement of four to six centimetres is recommended for coherent breathing. We therefore use the maximum breathing volume to about 50 %.
4. The exhalation is relaxed. Inhalation requires a certain degree of muscular tension, caused by the contraction of the diaphragm and intercostal muscles. The idea of pushing the abdomen out as gently as possible at the appropriate pace and letting the inhalation happen by itself can help. The exhalation consists of simply letting go of this tension.
The basic rules in detail
We will now explain the basic rules in more closely, because often the difficulties show up when we go into the details. As human beings, we differ so much from one another. Each of us has a different organism, so that even with the simple method of coherent breathing, different problems sometimes arise that can be solved with the following hints.
Regularity
