Vagus Nerve Breathing Meditation | 4-4-6-2 Rhythm to Calm Your Nervous System

This vagus nerve breathing meditation guides you through a calming pattern: 👉 Inhale 4 seconds → Hold 4 seconds → Exhale 6 seconds → Hold 2 seconds This rhythm supports vagal tone and helps activate the parasympathetic nervous system—the “rest and digest” state. Practicing regularly can help reduce stress, improve emotional regulation, and support heart-brain coherence. 🫁 Breathing Pattern: 4-4-6-2 Inhale for 4 seconds Hold for 4 seconds Exhale for 6 seconds Hold for 2 seconds Use this meditation as part of your daily routine to: ✅ Support vagus nerve function ✅ Increase heart rate variability (HRV) ✅ Improve stress resilience and relaxation Want to adjust the breathing pattern, get reminders, or listen with your screen off? Try the Pocket Breath Coach app — available on iOS and Android. 📲 Learn more: https://PocketBreathCoach.com (link on channel page)