Calming 2-to-1 Ratio Breath (3.5s-7s)

Описание: Calm your nervous system with this guided 2:1 ratio breathing exercise. Inhale for 3.5 seconds, then exhale for a slow, steady 7 seconds

Breathing in a slow, steady rhythm helps signal safety to your nervous system. By doubling the length of your exhale, you strongly stimulate the vagus nerve, slow your heart rate, and guide your body into a deep parasympathetic state. With regular practice, you can feel calmer, think clearly, and drift off to sleep more easily.

Practice breathing exercises anytime with the Pocket Breath Coach app. Try lots of calming breathing rhythms, listen with the phone locked, set reminders to help build a daily habit, and more! To download the app, just search for Pocket Breath Coach, or go to https://PocketBreathCoach.com

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.