Breathing for the Parasympathetic Nervous System | 4-2-8-2 Guided Exercise. This guided breathing practice follows a 4-2-8-2 rhythm: Inhale for 4 seconds, hold for 2 seconds, exhale for 8 seconds, hold for 2 seconds. Breathe in through your nose, breathe out through your mouth like you are blowing on hot soup to cool it off. The longer 8-second exhale is the key — it signals your parasympathetic nervous system (the “rest and digest” branch of your nervous system) to activate. This system helps s
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4-4-6-2 Breathing for Activating Parasympathetic Nervous System Use the 4-4-6-2 pattern to help calm your body and mind. It helps calm you down by activating the parasympathetic nervous system. Breathe in for 4 seconds Hold for 4 seconds Exhale for 6 seconds Hold for 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'
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