Скачать или смотреть 6-6 Breathing Exercise | Calm, Balance, Focus

Enjoy this 6-6 breathing exercise.

Here's how to do it

Inhale for 6 seconds
Exhale for 6 seconds

To customize the breathing pattern and practice offline, download the Pocket Breath Coach app. https://PocketBreathCoach.com - Available on the App Store and Google Play

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: This video is for educational and informational purposes only and is not intended as medical advice. Breathing exercises can result in lightheadedness or physical changes. Consult with a healthcare professional before beginning any new breathwork regimen, especially if you have a pre-existing heart condition, respiratory issues, or are pregnant. Never practice these techniques while driving or operating heavy machinery. Stop if you feel lightheaded.