Vagus Nerve Reset: The 4-4-6-2 Method

Everyone’s lungs are different! If 4-4-6-2 feels too long or too short, check out the Pocket Breath Coach app to customize the speed to your comfort level. Available on the App Store and Google Play. https://PocketBreathCoach.com This specific rhythm focuses on an extended exhale and a short pause at the bottom of the breath. This combination is a direct signal to your vagus nerve to lower your heart rate and shift your body out of "stress mode" into deep recovery. The Practice: Inhale: 4 Seconds Hold: 4 Seconds Exhale: 6 Seconds Pause: 2 Seconds 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. 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.