Скачать или смотреть Calming Paced Breathing for Anxiety (4-6)

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Enjoy this paced breathing exercise.

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

This pattern is 4-6 breathing with short pauses between inhale and exhale

Breathe in 4 seconds
Pause for 1 seconds
Breathe out 6 seconds
Pause for 1 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.

This paced breathing pattern creates a slow, controlled breath that activates the parasympathetic nervous system, responsible for the body's "rest and digest" response.

One study found that paced breathing with a longer exhalation improves HRV and lowers blood pressure.
https://onlinelibrary.wiley.com/doi/a...