Episode Description: Welcome to another episode of the Prescribing Lifestyle Podcast. Today, Dr. Avi Charlton will guide you through a calming and transformative breathwork exercise known as 365 Breathing. This practice involves performing this breathwork three times a day, aiming for six breaths per minute for five minutes each session. It’s an excellent way to reduce stress, enhance mental clarity, and support overall physical health.

Episode Highlights:

• Introduction to 365 Breathing:
  • Perform the breathwork exercise three times a day (morning, midday, evening).
  • Aim for six breaths per minute or five minutes each session.
  • Inhale for five seconds, exhale for five seconds through the nose.
• Benefits of 365 Breathing:
  • Stress and Anxiety Reduction: Promotes relaxation and activates the parasympathetic nervous system.
  • Mental Clarity and Focus: Calms the mind and improves mindfulness.
  • Emotional Well-being: Helps regulate emotions and promote a sense of calm and balance.
  • Physical Health: Improves oxygen delivery, supports blood pressure, cardiovascular health, and boosts the immune system.
• Guided Breathwork Exercise:
  • Find a comfortable position (sitting up or lying down).
  • Ensure your back is straight for full lung expansion if sitting.
  • Close your eyes or relax your gaze and start to relax your body.
  • Breathe in for five seconds and out for five seconds.
  • Notice the cold air entering your nostrils and the warm air exiting.
  • Let go of any tension in your body, relax your face, shoulders, hands, tummy, hips, thighs, legs, and toes.
  • Focus on your diaphragm and ribcage movement with each breath.
  • Bring your mind back to your body sensations if thoughts arise.
  • Emphasize self-compassion and self-love during the exercise.

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