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

Vagus Nerve Breathing Exercise (4-4-6-2)

Try my app Pocket Breath Coach https://PocketBreathCoach.com. The app lets you: Customize the length of the inhales, exhales, and holds Listen with the phone locked Set a timer that fades out when the timer ends (perfect for falling asleep) Schedule daily reminders Change the background scenery Change the guided breathing sounds and background sounds Explore different breathing rhythms in the categories section Save your favorite breathing exercises so they're easy to find in the app Your breath is intimately connected to the vagus nerve, a key player in the parasympathetic nervous system that helps regulate rest and relaxation responses in the body. The connection between the breath and the vagus nerve is particularly interesting because the vagus nerve carries signals from the brain down to the body, as well as from the body up to the brain. This means that how you breathe can influence your brain and your thoughts, and vice versa. When the vagus nerve is stimulated through deep breathing exercises, one of the ways you can tell is by checking for a phenomenon called respiratory sinus arrhythmia (RSA). RSA is a natural variation in heart rate that occurs with each breath you take. When you inhale, your heart rate speeds up slightly, and when you exhale, it slows down. During deep breathing exercises, this pattern of heart rate variability becomes more pronounced. You may notice that your heart rate becomes slower and more regular as you breathe deeply and evenly. You may also notice that you feel more relaxed and calm, as your body enters a state of rest and recovery. Most deep breathing exercise can stimulate the vagus nerve, but I came across 2 studies where they had the patients breathe in a pattern that produce measurable vagus nerve stimulation. The breathing pattern they used in the studies is 4-4-6-2 inhale 4 seconds hold 4 seconds exhale 6 seconds hold 2 seconds I hadn't heard of this breathing pattern before, so I was excited to try it. Try it out and let me know what you think! References: 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...