Lower Your Resting Heart Rate: 4-2-8-2 Breathing Technique for Instant Calm & Deep Sleep

Описание: This simple 4-2-8-2 Guided Breathing session is designed to help lower your resting heart rate, stimulate the vagus nerve, and move your body into a state of "rest and digest."

This powerful pattern features an exhale (8 seconds) that is twice as long as the inhale (4 seconds), which is the most effective way to activate your parasympathetic nervous system, helping to lower your resting heart rate, stabilize blood pressure, and soothe a racing mind. Use this micro-session for instant relief from anxiety or as a nightly tool to promote deep, restorative sleep.

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.

Breathing in a slow, steady rhythm helps signal safety to your nervous system. It activates the parasympathetic "rest and digest" response. Your muscles relax and your heart rate may go down. You may even notice your mind getting quieter. With regular practice, you can feel calmer, think clearly, and drift off to sleep more easily.

This video is intended exclusively for relaxation and educational purposes and must not be considered a substitute for medical diagnosis or treatment for specific health conditions, including heart conditions. Viewers seeking medical advice should consult a healthcare professional.