Uploaded June 2026 | Updated September 2026, 3 weeks ago
Inhale for 3.5 seconds, exhale for 7.
When your exhale is twice as long as your inhale, it sends a strong signal through your vagus nerve to slow everything down. Heart rate drops, muscles release, and your nervous system shifts from alert to at ease. Rooted in yogic pranayama traditions, this ratio has been used for centuries to calm the body and quiet the mind.
You can try slower and faster versions of this exercise in the Pocket Breath Coach app. Look for the "2:1 ratio category" in the app. Available on the App Store and Google Play.
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. 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.
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.
Inhale for 3.5 seconds, exhale for 7.
When your exhale is twice as long as your inhale, it sends a strong signal through your vagus nerve to slow everything down. Heart rate drops, muscles release, and your nervous system shifts from alert to at ease. Rooted in yogic pranayama traditions, this ratio has been used for centuries to calm the body and quiet the mind.
You can try slower and faster versions of this exercise in the Pocket Breath Coach app. Look for the "2:1 ratio category" in the app. Available on the App Store and Google Play.
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. 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.
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.
