How to Decrease Heart Rate Naturally: 4-8 Breathing | Vagus Nerve Stimulation for Stress Relief

Activate your body's natural relaxation response and gently guide your heart rate down with this customized 2:1 ratio breathing exercise! This guided session utilizes the powerful principle of the extended exhale (exhaling twice as long as you inhale, like 4 seconds in, 8 seconds out). This technique is scientifically proven to stimulate the Vagus Nerve, which instantly signals your parasympathetic nervous system (your "rest and digest" mode) to switch on, reducing stress and anxiety. We'll use subtle, comfortable pauses to maintain a relaxing rhythm, making this a perfect practice for: 😴 Calming down before bed 🧘 Taking a stress break during the day 📉 Naturally lowering a high heart rate Breathe in deeply, breathe out longer, and feel the calm. 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.