Uploaded August 2026 | Updated September 2026, 3 weeks ago
The Rhythm:
- Inhale: 4 Seconds
- Hold: 2 Seconds
- Exhale: 6 Seconds
- Hold: 2 Seconds
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.
You take around 4.3 breaths per minute while doing this breathing exercise.
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.
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.
PocketBreathCoach.com/?=yt-082526
With the app you can:
- Customize inhale, exhale and hold lengths
- Save your favorites
- Schedule daily reminders to do your favorite breathing exercises
- Use it offline and even with your phone locked.
- Enjoy relaxing backgrounds like beaches, rivers, and night skies.
The Rhythm:
- Inhale: 4 Seconds
- Hold: 2 Seconds
- Exhale: 6 Seconds
- Hold: 2 Seconds
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.
You take around 4.3 breaths per minute while doing this breathing exercise.
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.
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.
PocketBreathCoach.com/?=yt-082526
With the app you can:
- Customize inhale, exhale and hold lengths
- Save your favorites
- Schedule daily reminders to do your favorite breathing exercises
- Use it offline and even with your phone locked.
- Enjoy relaxing backgrounds like beaches, rivers, and night skies.
