1 Hour of Breathing to Lower Heart Rate (4-2-8-2)
Автор: Pocket Breath Coach - Luke Horton
Загружено: 2023-12-14
Просмотров: 8274
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Enjoy this breathing exercise to lower your heart rate. This breathing pattern is 4-2-8-2
Breathe in through your nose, breathe out through your mouth like you're gently blowing out a candle. Or you can just breathe in and out through your nose if that feels good to you.
Exhale is twice as long as the inhale, which can gradually lower your heart rate.
Breathe in 4 seconds
Pause 2 seconds
Breathe out 8 seconds
Pause 2 seconds
The length of exhalations influences your heart rate. Longer exhalations engage the parasympathetic nervous system, the "rest and digest" system. As the parasympathetic system takes control, heart rate decreases, blood pressure stabilizes, and stress hormones diminish. This physiological process fosters calm, facilitating balance in the cardiovascular system. The deliberate practice of longer exhalations is a tool in cultivating a calm state of mind and reduced heart rate.
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