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Parasympathetic Breathing Exercise (4-2-8-2). The 4-2-8-2 breathing exercise is a rhythmic breathing pattern that breaks the breath cycle into four phases: Inhale for 4 seconds, hold the breath in for 2 seconds, exhale for 8 seconds, hold again for 2 seconds. This pattern emphasizes a longer exhalation, which can activate the parasympathetic nervous system (via the vagus nerve), helping promote relaxation, lower heart rate, and reduce stress. The short pauses after inhale and exhale can make for
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4-4-6-2 Parasympathetic Breathing Exercise | Calm Your Nervous System. This breathing exercise can help you activate your parasympathetic nervous system — your body’s natural "rest and digest" mode. By extending your exhale and adding short pauses, this pattern supports relaxation, nervous system balance, and stress reduction. Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds, hold for 2 seconds (repeat for a few minutes). Use this breath as a reset during your day, before sleep, or
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