Core Resonance Breath

A foundational breath technique for nervous system regulation.

What to Know

CRB is the foundational technique of the Ayvasa system. It retrains the breath to activate diaphragmatic movement, increase vagal tone, and establish a natural rhythm that calms the entire nervous system.

You’ll use a specific breath pattern—5 seconds in, 2-second pause, 6 seconds out—combined with gentle awareness and inner listening.

This technique forms the physiological baseline for every stage that follows.

What It Does

• Stimulates the vagus nerve through low, slow breathing
• Calms the sympathetic nervous system (fight-or-flight response)
• Improves heart-rate variability (HRV)—a key marker of nervous system health
• Shifts brain rhythms from stress (beta waves) to calm, focused states (alpha/theta)
• Builds attentional stability through inner sound cues
• Trains the body and mind to synchronize through breath

Instructions Technique

1. Lie Down Flat

   Find a comfortable spot on a mat, carpet, or firm surface.

   Place both hands gently on your belly. Close your eyes.

   

2. Feel the Breath

   Before changing anything, simply observe your natural breath.

   Notice how your belly rises and falls beneath your hands.

3. Prep Breath (Optional)

   Take 3–4 quick, light nasal breaths to loosen tension and reset your rhythm.

4. Begin the CRB Cycle (5-2-6)

   • Inhale (5 seconds): Breathe in through the nose. Let the belly gently rise.
   • Pause (2 seconds): Hold softly. No tension. Just presence.
   • Exhale (6 seconds): Breathe slowly out the nose. Let the belly soften and fall.

   Repeat this pattern—inhale 5 / hold 2 / exhale 6—at a steady, smooth pace.

5. Add Internal Sound Cues (Optional)

   As you breathe:

   • On the inhale, mentally listen for the sound “Aye”
   • On the exhale, mentally listen for the sound “Ah”

   These are internal cues only. Don’t vocalize. Just hear them in your mind.

Duration

• Start with 5–10 minutes per session
• Gradually increase to 15 minutes as you build comfort and clarity
• If you feel sleepy or mentally dull, shorten the session and return when well-rested

The Plain Science

What’s Happening in the Body

• Diaphragmatic breathing activates the vagus nerve and signals safety to the brain
• The 5-2-6 rhythm mirrors natural rest-state respiration, promoting stability
• Heart-rate variability (HRV) improves with slow, rhythmic breathing—indicating better adaptability
• Alpha and theta brain waves increase, linked to calm focus and meditative states
• Internal sound cues engage the auditory cortex and attention networks, anchoring the mind in the present

You’re not just breathing. You’re rewiring your system. One breath at a time.