Relaxation & Sleep

Cadence Breathing (1:2 Ratio)

Structure

Exhale is twice as long as the inhale (e.g., 3 in, 6 out, or 4 in, 8 out).

Benefit & Nervous System Impact

Stimulates the vagus nerve; Downregulating.

Duration & Rationale

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

Best For

Lowering heart rate, generalized anxiety, sleep.

Good If Combined With

Lying on back, weighted blankets.

Source / Origin

Clinical Psychology / Autonomic Science

Intensity & Safety

Low. Very safe.