Deep Breathing for Nervous System Regulation: The 4-8 Method

Описание: Everyone’s lungs are different! If 4-8 feels too long or too short, check out the Pocket Breath Coach app to customize the speed to your comfort level. Available on the App Store and Google Play.
https://PocketBreathCoach.com

A long, 8-second exhale stimulates the vagus nerve, which lowers your heart rate, settles your blood pressure, and tells your muscles to release stored tension.

The 4-8 Rhythm:
Inhale: 4 Seconds
Exhale: 8 Seconds

Regularly practicing this 4-8 flow helps build stress resilience, making it easier for your body to recover after stress.

Should you breathe through your nose or mouth?
Go with what feels comfortable and relaxing to you, but here's what many people find helpful:
Breathe in softly through your nose
Breathe out through your mouth, like you're softly blowing on hot food to cool it down
Or simply breathe in and out through your nose if that feels better for you

Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. When you breathe out, let your shoulders drop and relax. Keep the shoulders relaxed when you breathe in.

Breathe in deeply, but not so full it hurts. Aim for about 75% full. Calm, not forced.

How long should you do this?
Do what feels comfortable and relaxing to you. Most people enjoy between 1-20 minutes. If you're new to breathing exercises, just try it for a minute or two and see how you feel.

Disclaimer: For info and education only; not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.