Relaxation & Sleep

1:2 Extended Exhale

Structure

4 in, 8 out (Or 3 in, 6 out).

Benefit & Nervous System Impact

Strongly stimulates the vagus nerve; Downregulating.

Duration & Rationale

5-10 min (Creates a deep relaxation response).

Best For

Lowering blood pressure, panic reduction.

Good If Combined With

Lying on back, weighted blankets.

Source / Origin

Clinical therapy protocols

Intensity & Safety

Low.