Breathing Exercise for Vagus Nerve Stimulation | Tested in 2 small studies
Автор: Pocket Breath Coach - Luke Horton
Загружено: 2025-05-27
Просмотров: 3039
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The Pocket Breath Coach app helps you practice this and other calming breathing patterns for vagus nerve stimulation. You can customize the timing, choose soothing background sounds, and set reminders to build a regular habit. Try it at https://PocketBreathCoach.com.
Slow-paced breathing is an effective tool for cardiac vagal activation. Most slow-paced breathing exercises can stimulate the vagus nerve, but I came across 2 small studies where the 4-4-6-2 breathing pattern led to measurable vagus nerve stimulation:
Inhale 4 seconds
Hold 4
Exhale 6
Hold 2
In both cases, participants were guided by experienced breathwork or yoga instructors, who helped ensure they practiced with the right rhythm and awareness.
Try it out and let me know what you think!
References:
Vagal Mediation of Low-Frequency Heart Rate Variability During Slow Yogic Breathing
https://pubmed.ncbi.nlm.nih.gov/29771...
Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression
https://www.researchgate.net/publicat...
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