Deep Breathing to Slow Heart Rate (inhale 4, exhale 8)

Inhale 4 seconds
Exhale 8 seconds

Inhale through your nose, exhale through your mouth like you're blowing out a candle. Relax your shoulders as you breathe out.

This breathing exercise can help slow your heart rate within 20 minutes.

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Your heart rate naturally slows down as you exhale, so we can take advantage of this by exhaling for twice as long as we inhale. This is called 1:2 breathing.

Follow the animation: Breathe in for 4 seconds as the ball rises, and breathe out for 8 seconds as it falls. The visuals sync with your breath for easy guidance.

Why does 4-8 breathing lower heart rate?

When you exhale slowly and deeply, it increases the activity of the vagus nerve. This nerve releases a neurotransmitter called acetylcholine, which has a calming effect on the heart.

During exhalation, there's a temporary increase in pressure within the chest cavity. This increase in pressure is sensed by baroreceptors, which are specialized receptors located in the blood vessels and the heart. The baroreceptors signal the brain to reduce heart rate in response to this increased pressure.

When you breathe out, your body's parasympathetic nervous system takes over. This system helps you calm down and slows things down in your body, including your heart rate.

[sisucoro]

That's the best tool I found to release all the ptsd I have storaged in my body, inhale nose exhale mouth, thank you

[lauraleshchiner]

Prolong exhale the only thing that can help you to normalizing the rhythm of your heart.

[jozefien]

I find breathing exercises make my anxiety go up because with the exhale i feel the need to breath again before the 8 seconds are over.

[deborahgeelhood]

I've been doing these exercises even when my heart rate isn't up. Is that beneficial? Almost a week ago I had a major palpitation episode that lasted days. Found you then. Doing better now but not feeling completely normal.