Breathing for Vagus Nerve Reset (4-4-6-2) скачать в хорошем качестве

Breathing for Vagus Nerve Reset (4-4-6-2)

Try my app Pocket Breath Coach https://pocketbreathcoach.com. Customize the breathing pattern, listen while using other apps, set sleep timers, and more. Enjoy this breathing exercise to reset your vagus nerve. This pattern is 4-4-6-2 breathing. Breathe in 4 seconds Hold for 4 seconds Breathe out 6 seconds Pause 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. You take 3.75 breaths per minute when doing this exercise. This 4-4-6-2 breathing pattern was tested in some research studies and was found to create measurable vagus nerve stimulation. Vagal Mediation of Low-Frequency Heart Rate Variability During Slow Yogic Breathing https://pubmed.ncbi.nlm.nih.gov/29771... Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression https://www.researchgate.net/publicat... Slow deep breathing can reset the vagus nerve by stimulating the parasympathetic nervous system. The parasympathetic nervous system is responsible for the rest and digest state, which is the opposite of the fight or flight state. It slows down our heart rate, breathing rate, and blood pressure. This can help to reset the vagus nerve and bring us back to a state of balance. In addition, slow deep breathing can help to increase vagal tone. Vagal tone is a measure of how active the vagus nerve is. When we have high vagal tone, our vagus nerve is able to better regulate our body's functions, including our heart rate, breathing rate, and digestion. Slow deep breathing can help to increase vagal tone by stimulating the baroreceptors in our blood vessels. Baroreceptors are sensors that detect changes in blood pressure. When we slow down our breathing and focus on deep breaths, we increase the activity of the baroreceptors, which sends a signal to the brain to slow down the heart rate and blood pressure. This can help to reset the vagus nerve and bring us back to a state of balance. Here are some of the benefits of slow deep breathing for the vagus nerve: Reduces anxiety and stress Improves sleep quality Reduces inflammation Improves heart health Improves digestion Boosts the immune system If you are looking for a way to reset your vagus nerve and improve your overall health, slow deep breathing is a great option. It is simple, free, and can be done anywhere.