Uploaded July 2026 | Updated September 2026, 2 weeks ago
This practice uses the 4:6 breathing ratio, a rhythm where your exhale is slightly longer than the inhale.
The Rhythm:
- Inhale: 4.4 Seconds
- Exhale: 6.6 Seconds
Exhale is longer than inhale, which helps activate the parasympathetic nervous system, commonly known as the "rest and digest" system, to immediately reduce stress, lower heart rate, and decrease blood pressure.
You take around 5.5 breaths per minute while doing this breathing exercise.
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
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.
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.
This practice uses the 4:6 breathing ratio, a rhythm where your exhale is slightly longer than the inhale.
The Rhythm:
- Inhale: 4.4 Seconds
- Exhale: 6.6 Seconds
Exhale is longer than inhale, which helps activate the parasympathetic nervous system, commonly known as the "rest and digest" system, to immediately reduce stress, lower heart rate, and decrease blood pressure.
You take around 5.5 breaths per minute while doing this breathing exercise.
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
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.
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.
