Parasympathetic Breathing Exercise (4-2-8-2)
Автор: Pocket Breath Coach - Luke Horton
Загружено: 2025-06-10
Просмотров: 3109
Описание:
The Pocket Breath Coach app helps you relieve stress with calming breathing exercises. You can customize the timing, choose soothing sounds, listen with the phone locked, and set reminders to build a regular habit. https://PocketBreathCoach.com
The 4-2-8-2 breathing exercise is a rhythmic breathing pattern that breaks the breath cycle into four phases:
Inhale for 4 seconds
Hold the breath in for 2 seconds
Exhale for 8 seconds
Hold the breath out for 2 seconds
This pattern emphasizes a longer exhalation, which can activate the parasympathetic nervous system (via the vagus nerve), helping promote relaxation, lower heart rate, and reduce stress. The short pauses after inhale and exhale can make for a smoother transition between breathing in and out.
It’s especially useful for stress relief, relieving anxiety, or preparing for sleep.
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