Slow Deep Breathing Exercise for Stress (4-2-6-2)

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Enjoy this slow deep breathing exercise.

Exhale is longer than the inhale, which can gradually make you feel more calm and relaxed.

This pattern is 4-2-6-2 breathing.

Breathe in 4 seconds
Pause for 2 seconds
Breathe out 6 seconds
Pause for 2 seconds

You can breathe in and out through your nose, or you may find it easier to breathe out through your mouth like you are blowing out a candle.

But for the inhale, always breathe in through your noseFocus on breathing in easily and comfortably, rather than deeply.

You take 4.25 breaths per minute when doing this exercise.

Deep, slow breathing engages our diaphragm and intercostal muscles, expanding our lungs for increased oxygen supply and triggering relaxation through the parasympathetic nervous system. It enhances lung function, oxygenates the blood, and helps eliminate toxins, promoting mental clarity and reducing stress. Practicing deep breathing can lower blood pressure, manage anxiety, and keep us calm in challenging situations.