Technique
AMOL
AMOL, short for "always make the outbreath longer," is a one-rule breath: lengthen every outbreath. The long outbreath raises the diaphragm, putting pressure on the dorsal vagal nerve that slows the heart and engages the parasympathetic system. Taught as one rule that can be enough for HRV resonance, it suits children, groups and stressful moments.
Start with these
How To Go Deep Without the App! - Yogi Explains
Explains why a longer outbreath deepens the heart's natural slowing, and why this one rule can be enough to reach HRV resonance without the app.
07:20Watch from here
The Holy Trinity of Breath Induces HRV Resonance
A short video on how pressure from the outbreath reaches the dorsal vagal nerve and the medulla to slow the heart, which he calls the heart of the Holy Trinity of Breath.
02:22Watch from here
When You're Too Hectic To Meditate - 4 Things
Teaches a quick inbreath and a long outbreath to try along with him, which can be done walking, standing or at work for even thirty seconds.
04:19Watch from hereWhere it comes up
04:19“If you breathe in quick, you can breathe out long, and you're pretty much guaranteed you're going to make that out breath longer.”07:20“Beautiful, just beautiful, and so that third rule, I want to make sure that the out breath is just a little bit longer or a lot longer, and that's going to really maximize that relaxation in the out breath as the heart rate is dropping naturally in this coherence, this resonance between the breath and the heart as that is dropping.”03:10“So for children and or large groups of people, we can just stress making the out breath longer.”02:44“But much more simply, if they're much younger, then just sit with them and just do AMOL, a m o l, AMOL.”06:51“Now, the second rule that I modeled from Professor Gevirtz is to make the out breath slightly longer.”01:49“Well, if I just remember AMOL.”02:22“Number two, we want to make sure that the out breath is longer than the in breath, and this is really the heart of the whole thing.”1:05:10“So we're going to make the out breath slightly longer.”01:00“Hack number two: make the outbreath longer.”02:53“And number three of the holy trinity of breathwork, we want the out breath to be slightly longer than the in breath.”05:14“And number three of the holy trinity of breath work, we want the out breath to be slightly longer than the in breath.”01:39“Always make the out breath longer, right?”05:59“So I'm going to take short in breath, make the out breaths really long, as long as I can make it.”06:27“And so lengthening the out breath will stimulate the dorsal vagal complex all that much more.”05:22“If the exhale is not longer, you will not have a good chance of stimulating that dorsal vagal complex with the out breath, with the extra thoracic pressure, right?”04:18“We're also regulating the breath, we're controlling it, and we're making the out breath longer.”01:03“That's why it has to be longer than the in breath every single time.”05:50“The out breath has to be longer because we're re-establishing the parasympathetic system.”05:14“So we're going to knock that right out today, and the way we're going to do that easily and effortlessly is we're going to take a short breath in and a very, very long breath out.”00:27“So as you listen to it, try and make the in breath a little bit shorter and try and make the outbreath a slightly bit longer.”09:26“The second instruction is that the out breath has to be longer, because it's the out breath that begins to put pressure on the dorsal vagal aspect.”07:33“We need to make the out breath slightly longer.”05:10“Now the third thing that we're gonna do is we're gonna make the out breath slightly longer.”08:27“And now you can understand why you want to make that out breath slightly longer”02:06“And third, the out breath should be slightly longer than the in breath.”03:52“Make the out breath long.”06:16“Always make the out breath longer.”00:58“And when my guru Ashokji taught me this, he said, "Make sure the outbreath is just a little bit longer.”02:12“And as we make that long out breath, we're following the rule of heart rate variability resonant breathing, of always making the out breath longer, aren't we?”05:52“AMOL, always make the out breath longer, right?”07:12“Always make the out breath longer.”01:43“AMOL, always make the out breath longer, right?”13:05“Well, make the outbreath longer.”13:18“So if you just control the breath, and you make the out breath longer, and you make sure that you're breathing under seven breaths per minute.”01:17“Because lowering the heart rate, elongating the breath, making the out breath longer will make it so easy to SVS to sit very still.”04:08“We want to sit very still in our meditation as we AMOL.”05:00“if you're trying a one second longer out breath and you're not getting it increase it to a two second or a three second longer out breath than the in breath”03:41“And number three, make that out breath slightly longer than the in breath.”01:20“But as you listen to it, try and make the in-breath slightly shorter and the outbreath slightly longer.”00:48“The tempo on the music has to be constant, but try and make that out breath slightly longer and the in-breath slightly shorter.”07:07“And the third thing is you want to make sure that the out breath is a little bit longer.”03:42“That's when the heart rate goes down, and that's why when we do heart rate variability breathing, we make the out breath slightly longer in order for the dorsal vagal nerve to catch on and cycle down the heart rate on the out breath.”08:35“Take out the pauses, make the transition between in and out easy and natural, and make the exhale just a little bit longer than the inhale.”