Vagus Nerve Exercises for Anxiety | 4-4-6-2 Breathing

This exercise helps calm the nervous system by balancing the breath with a gentle rhythm: Inhale through your nose for 4 seconds Hold for 4 seconds Exhale slowly through your mouth for 6 seconds Hold for 2 seconds Why it works: The longer exhale (6 seconds) activates the vagus nerve and parasympathetic nervous system, which helps lower stress, reduce anxious feelings, and slow down your heart rate. The short holds add structure and focus, making it easier to stay present and grounded. ✨ Tip: Practice for just a few minutes daily. The effects build over time, helping your body respond more calmly to stress. Try the Pocket Breath Coach app (link on my channel page). With the app you can: customize your breathing patterns, explore calming backgrounds and sounds, listen with your phone locked, and save your favorite exercises for quick access.