Exercise: 2:1 breathing and the vagus nerve

📝 Instructions

• Lie down on your back in a comfortable position
• Breathe through your nose and with the diaphragm
• Inhale 4 seconds, exhale 8 seconds (or choose a pattern that suits you, where the exhale is twice as long as the inhale)
• Repeat 10-30 times
• Breathing should be quiet, smooth, continuous and controlled. If you struggle at all, choose lower times.
• The long exhale relaxes the body with the help of the vagus nerve.

⏳ Timers