4-6 Breathing Technique to Calm Your Nervous System & Activate Vagus Nerve

Experience deep calm through the gentle rhythm of 4 seconds in, 6 seconds out, a scientifically supported breathing pattern that activates the parasympathetic nervous system and signals your body that it’s safe to relax. This guided session helps quiet the mind, slow the heart rate, and release physical tension.

In this practice, you’ll explore HRV-enhancing breathwork that supports emotional balance, nervous system regulation, and a grounded sense of presence. Whether you're dealing with stress, preparing for sleep, or needing a moment of reset, this session offers a simple and reliable way to return to ease.

This session is perfect for anyone wanting to:
• Soothe anxiety and calm an overactive mind
• Reduce stress and relax the nervous system
• Learn vagus nerve–activating breathing
• Improve HRV with slow, deliberate breathwork
• Wind down before sleep
• Practice emotional regulation and mindfulness
• Use breathing techniques to slow the heart rate naturally
• Understand how longer exhales shift the body into “rest & digest”

✨ What You’ll Experience in This Practice:
• A guided introduction to 4–6 breathing and how it works
• A slow, soothing breath rhythm that tells the body to unwind
• Supportive cues that help deepen your sense of safety
• Mindfulness techniques that quiet mental chatter
• A gentle closing to integrate the calm you've created

This practice draws on principles used by athletes, therapists, and nervous system specialists, showing how long exhales activate the vagus nerve and re-center the body. Allow this session to bring you back to yourself, grounded, open, and deeply at ease.