Breathing exercise to calm the nervous system
A simple breathing exercise to calm the nervous system. Breathe in for 4 counts, out for 7.
The longer exhale is what does the work. During inhalation, your heart rate speeds up slightly; during exhalation, the vagus nerve signals your body to slow down and relax. Breathing techniques with an extended exhale phase favour parasympathetic activation — the “rest and digest” state, as opposed to fight-or-flight. Stretch the exhale out longer than the inhale, and you nudge your whole system toward calm.
This is one we practice with guests at our retreats. Now you can do it at home — press play below, or download the file to use anytime.