Uploaded July 2026 | Updated September 2026, 2 weeks ago
Try my app Pocket Breath Coach https://PocketBreathCoach.com. Customize the breathing pattern, practice offline, schedule daily reminders to do your favorite breathing exercises, and more!
Inhale softly for 6 seconds
Exhale slowly for 6 seconds
By breathing in for 6 seconds and out for 6 seconds (5 breaths per minute), you can improve your Heart Rate Variability (HRV) and activate the parasympathetic "rest and digest" nervous system. If you measure your HRV with a smart watch while doing this breathing technique, it will most likely go up within a few minutes or maintaining the slow, rhythmic breathing pattern.
While 6 seconds in, 6 seconds out works well for many people, you may find a different pace feels better. That's actually why I created the Pocket Breath Coach app, so people can customize the timing so it feels comfortable and relaxing. You can download the app at PocketBreathCoach.com (link on my channel page). There’s 1:1 ratio category in the app which makes it easy to try faster and slower versions of this breathing exercise, or you can customize the inhale, exhale, and holds however you want.
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. Aim for about 75% full. 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.💜
Try my app Pocket Breath Coach https://PocketBreathCoach.com. Customize the breathing pattern, practice offline, schedule daily reminders to do your favorite breathing exercises, and more!
Inhale softly for 6 seconds
Exhale slowly for 6 seconds
By breathing in for 6 seconds and out for 6 seconds (5 breaths per minute), you can improve your Heart Rate Variability (HRV) and activate the parasympathetic "rest and digest" nervous system. If you measure your HRV with a smart watch while doing this breathing technique, it will most likely go up within a few minutes or maintaining the slow, rhythmic breathing pattern.
While 6 seconds in, 6 seconds out works well for many people, you may find a different pace feels better. That's actually why I created the Pocket Breath Coach app, so people can customize the timing so it feels comfortable and relaxing. You can download the app at PocketBreathCoach.com (link on my channel page). There’s 1:1 ratio category in the app which makes it easy to try faster and slower versions of this breathing exercise, or you can customize the inhale, exhale, and holds however you want.
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. Aim for about 75% full. 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.💜
