10 Deep Breaths to Calm Your Nervous System

This short guided exercise takes you through 10 slow, deep breaths designed to activate your parasympathetic nervous system and bring your body into a calmer state.

The longer exhale is what makes this work. It stimulates your vagus nerve, slows your heart rate, and tells your body it's safe to relax. Just 10 breaths can be enough to shift you out of a stressed, fight-or-flight state and into rest mode.

Everyone's lungs are different. You can customize the inhale, exhale, and holds however you want with my app Pocket Breath Coach. Available on the App Store and Google Play. 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. 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.

Видео 10 Deep Breaths to Calm Your Nervous System канала Pocket Breath Coach - Luke Horton