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Enjoy this rest and digest breathing exercise. This is 4-4-6-2 breathing.

Breathe in 4 seconds,
Hold 4 seconds,
Breathe out 6 seconds,
Hold 2 seconds

Exhale is longer than inhale, with pauses between. The slow breathing rate and long exhales can activate the rest and digest response, making you feel more relaxed.

Breathe in through your nose, breathe out through your mouth like you're blowing out a candle.

The "rest and digest" response, also known as parasympathetic nervous system activation, is a physiological state that promotes relaxation and recovery. When the body is in this state, breathing tends to slow down and deepen. This is because the parasympathetic nervous system influences the respiratory muscles, promoting a calming effect on the breath, facilitating oxygenation, and fostering an overall sense of relaxation and well-being.