2:1 Breathing Technique For Anxiety

This type of breathing can be used to promote relaxation. A longer exhale can increase activity of the parasympathetic nervous system, which sends a signal to the body to rest. This can be useful if you are experiencing anxiety or your nervous system is overwhelmed.

Transcript

This breathing technique will quickly help your body switch from stress to calm. It's based on the 2-1 exhale method, Which works because longer exhales signal the body to relax. A long exhale slows the heart rate and reassures the nervous system that there is no immediate danger. So find a comfortable position, Either sitting or lying down. Inhale slowly through your nose for 4 seconds. And then exhale twice as long. Eight seconds through your mouth. If this feels difficult at first, You can try inhaling for 3 seconds and exhaling for 6. Repeat for at least five rounds, Allowing your body to settle with each breath. Studies show that when the exhale is longer than inhale, The vagus nerve is activated, Which tells the body to shift out of fight or flight mode and into a state of relaxation.