Calming 40/60 Breathing Method: 4.8 sec inhale, 7.2 exhale (5 breaths per minute)

Описание: Feeling stressed or scattered? Use this 5-breaths-per-minute rhythm to calm your heart and quiet your mind. By using a scientific 40/60 ratio (4.8s inhale / 7.2s exhale), you can shift your body from high-alert into deep, resilient calm in just a few minutes.

This practice boosts your Heart Rate Variability (HRV)—the measure of how well your nervous system handles stress.

Inhale (4.8s): Your heart rate rises slightly, energizing the body.
Exhale (7.2s): Your heart rate slows down, signaling your brain to relax.

This natural rhythm is called Respiratory Sinus Arrhythmia, and practicing it regularly helps you stay cool, calm, and collected under pressure.

How to do it:
Inhale softly through your nose, letting your belly expand.
Exhale slowly through your mouth, like you're blowing out a candle.

Relax your shoulders and keep the flow gentle (no need to over-fill your lungs!).

Find Your Perfect Rhythm
Everyone’s body is different. If this pace feels too long or too short, you can customize your timing and sounds with the Pocket Breath Coach app. Available on the App Store and Google Play
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.