Calming Deep Breathing Exercise | 4.4 sec in ↗️ 6.6 sec out ↘️ | 40/60 Ratio Breath

Calm your nervous system with this guided deep breathing exercise. Inhale for 4.4 seconds, then exhale slowly for 6.6 seconds. A 40/60 ratio where you spend 40% of each breath inhaling and 60% exhaling.

You breathe at 5.5 breaths per minute when doing this breathing exercise.

This rhythm is widely used by HRV biofeedback therapists to train heart rate variability. The longer exhale gently activates your parasympathetic nervous system, while the 5.5 breaths per minute pace brings your cardiovascular and respiratory systems into sync. No holds or pauses, just a smooth, continuous flow.

Everyone's lungs are different! If this pace feels too fast or too slow, try the 40/60 category in the Pocket Breath Coach app, so you can find the one that fits you best. Plus you can add holds and fully customize the timing so it feels comfortable and relaxing to you.
https://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.

Видео Calming Deep Breathing Exercise | 4.4 sec in ↗️ 6.6 sec out ↘️ | 40/60 Ratio Breath канала Pocket Breath Coach - Luke Horton