Скачать или смотреть Breathing to Calm Anxiety: 4-4-6-2

Try my app Pocket Breath Coach (link on channel page). Customize the breathing pattern, listen while using other apps, set sleep timers, and more.

Enjoy this breathing exercise to calm anxiety. This breathing pattern is 4-4-6-2.

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

You can breathe in and out through your nose, or you may find it easier to breathe out through your mouth like you are blowing out a candle.

Exhale is longer than the inhale, which can gradually make you feel more calm and relaxed.

Taking long, slow breaths out has many benefits for both your body and your mind. When you take longer breaths out, you activate your "rest and digest" nervous system and calm down your "fight or flight" nervous system. This helps you feel less anxious, sleep better, and relieve anxiety.