Mixed frequency breathing (MFB), is a specific sequence of breathing rates designed to bring harmony to both the body and mind. This cyclical controlled breathing practice consists of a specific sequence where breathing rates vary, punctuated by brief moments of regular breathing. Through this, MFB offers significant relief from stress, anxiety, and depressive symptoms. If there are moments when you feel down, restless, or simply out of balance, MFB stands out as an invaluable breathwork exercise to consider. 

Delving deeper into its mechanics, MFB enables practitioners to voluntarily modulate the rhythm of their breath, transitioning between different frequencies. The practice is structured around four main components: slow-paced breathing for relaxation, medium-paced breathing for balance, and high-paced breathing for invigoration, interspersed with periods of regular breathing (1,2,3,4). 

By harnessing the unique patterns of MFB, you can tap into a powerful tool that fosters mental clarity, emotional stability, and a profound sense of well-being. 

Benefits 

IMMEDIATE EFFECTS: 

• Reduced stress (1,2,3,5,6) 

• Reduced anxiety (1,2,6,7,8)

EFFECTS FROM DAILY PRACTICE: 

• Reduced symptoms of depression (1,2,5,9,10,11,12) 

• Reduced symptoms of PTSD (2,13,14,9) 

• Improved sleep quality (6,14) 

• Improved quality of life (9) 

How it works 

MFB is a meticulously designed set of breathing rates. But what makes it special? By manipulating the rhythm, depth, and pattern of our breath, we can send intricate signals throughout our body. These signals interact with various parts of our brain, resulting in feelings of relaxation, heightened alertness, and a sense of well-being. The diverse effects of MFB, such as the blend of calmness and increased focus, are attributed to these complex interactions (1,2,4) 

The first part of MFB is slow-paced breathing, a “calming breath”, which is about influencing our heart's natural rhythm. When we breathe, our heart dances to its tune—speeding up with each inhale and slowing down with each exhale. This dance, scientifically known as respiratory sinus arrhythmia, greatly influences our emotional state. Slow-paced breathing acts like a conductor, guiding this dance to a more harmonious rhythm. By doing so, it encourages our body's parasympathetic system, the part responsible for relaxation and restoration, to take the lead. This is why after practicing slow-paced breathing, we often feel a profound sense of calm enveloping us (2,4).  

The second part of MFB is medium-paced breathing, a “energizing breath”, akin to a power boost for the brain. The magic lies in its dual effect on the brain. Initially, it sends a wave of activation, akin to sparking a car's engine. EEG studies, which monitor brain activity, have shown that medium-paced breathing lights up specific brain regions, illustrating its direct influence (15,16). However, after this spark, medium-paced breathing transitions the brain into a serene yet attentive state. The specific rhythms generated, mirror certain brain wave patterns implying a deep synchronization of brain activity. In essence, medium-paced breathing trains our brain, helping it swiftly switch between high-energy tasks and moments of relaxation to help you tackle daily challenges (2,17).  

The third part of MFB is very slow breathing with a prolonged exhalation, which has some cool scientific backing. It seems to sharpen our alertness and fine-tune our senses. One study even found that prolonged exhalation practitioners displayed better brain activity related to concentration and awareness. It's a bit like giving your brain a clarity tune-up, making everything seem sharper and more in focus. This means that prolonged exhalations help us hone our cognitive abilities (18,19).  

The fourth part of MFB is a mixture of slow-, medium-, and fast-paced breathing. This part makes you feel very alert and may work like deliberate hyperventilation. That pattern of breathing, i.e. rapid movements of the diaphragm will liberate adrenaline from the adrenals. So, it is the release of adrenaline that makes you feel alert (4,20,21).  

The genius of MFB lies in its ability to communicate with our brain through breath. By practicing these exercises, we're essentially tapping into our body's internal communication system, influencing areas of the brain responsible for emotions, decision-making, and more. Through this intricate interplay of breath and brain, MFB offers a unique blend of relaxation, focus, and resilience. 

How it is done

MFB is a rhythmic breathing technique that combines different paces of breathing. It’s a 30-minute process including four components. The first component consists of slow breathing at a rate of two to four breaths per minute (bpm). The second component consists of medium-paced breathing at a rate of about 30 bpm. The third component consists of slow-paced breathing through prolonged exhalations at a rate of about three to four bpm. The fourth, and final component consists of breathing with an increasing pace from about eight bpm to about 80 bpm. The entire technique can be done in either a seated posture or a lying position with eyes closed (3,7,8). Plan a 5-10 minute rest period after the practice and avoid immediately after having a meal.

Step-by-step

Part 1. Asymmetrical box breathing (3 cycles) — 21 minutes

1. Inhale for four seconds, hold your breath for four seconds, exhale for six seconds, and hold your breath for two seconds. Repeat for five minutes.

2. Breathe normally for about 90 seconds.

3. Take a few deep breaths for about 30 seconds.

4. Repeat steps 1-3 two more times.

Part 2. Cyclic sighing (3 cycles) — 4 minutes 30 seconds

1. Take 30 medium-paced breaths at a rate of about 30 BPMs. The exhalation should be about twice as long as the inhalation.

2. Breathe normally for about 30 seconds.

3. Repeat steps 1-2 two more times.

Part 3. Prolonged exhalation (3 cycles) — 1 minute

1. Take a deep breath and exhale slowly for about 15 seconds, then hold your breath for three seconds.

2. Repeat two more times.

Part 4. Slow-Medium-Fast Paced Breathing — 4 minutes

1. Take 20 slow-paced breaths at a rate of about 10 BPM

2. Take 40 medium-paced breaths at a rate of 40-50 BPM

3. Take 40 fast-paced breaths at a rate of 60-80 BPM