Breathing Exercise for Vagus Nerve Stimulation. This 4-4-6-2 breathing pattern — inhale for 4 seconds, hold for 4, exhale for 6, hold for 2 — is designed to activate the vagus nerve and support the parasympathetic nervous system. Stimulating the vagus nerve through slow, controlled breathing can help reduce stress and anxiety, improve digestion, lower heart rate, and support emotional balance. | Pocket Breath Coach
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Parasympathetic Breathing Exercise (4-2-8-2). The 4-2-8-2 breathing exercise is a rhythmic breathing pattern that breaks the breath cycle into four phases: Inhale for 4 seconds, hold the breath in for 2 seconds, exhale for 8 seconds, hold again for 2 seconds. This pattern emphasizes a longer exhalation, which can activate the parasympathetic nervous system (via the vagus nerve), helping promote relaxation, lower heart rate, and reduce stress. The short pauses after inhale and exhale can make for
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