Calming 4:6 Ratio Breathing Exercise | 5.2 Breaths per Minute A calming paced breathing exercise using the 4:6 rhythm slowed down to 5.2 breaths per minute. Inhale for 4.6 seconds Exhale for 6.9 seconds. The exhale is longer than the inhale, which helps activate your parasympathetic nervous system. 40% of each breath is spent inhaling and 60% is spent exhaling. FAQs and Tips What if the breathing exercise feels too slow or too fast? Everyone's lungs are different! The Pocket Breath Coach app lets you easily try faster or slower versions of this exercise. Explore different speeds until you find the one that helps your body feel perfectly centered. Available on the App Store and Google Play. Search for “Pocket Breath Coach”, or go to https://PocketBreathCoach.com 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. 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. - @pocketbreathcoach