Deep Breathing for Anxiety Relief: 4-6 Calming Exercise Are you looking for quick and effective deep breathing for anxiety? This simple 4-6 guided exercise is designed to instantly calm your nervous system, no matter where you are. The technique uses a powerful principle: a slightly longer exhale (6 seconds) compared to the inhale (4 seconds). This extended out-breath activates your Vagus Nerve and tells your body to switch off the "fight or flight" response, creating a rapid feeling of tranquil

Vagus Nerve Exercises for Anxiety | 4-4-6-2 Breathing. This exercise helps calm the nervous system by balancing the breath with a gentle rhythm: Inhale through your nose for 4 seconds, hold for 4 seconds, exhale slowly through your mouth for 6 seconds, hold for 2 seconds. Why it works: The longer exhale (6 seconds) activates the vagus nerve and parasympathetic nervous system, which helps lower stress, reduce anxious feelings, and slow down your heart rate. The short holds add structure and focus