4:6 Resonance Frequency Breathing For Deep Regulation

This 20-minute practice guides you through a simple 4-second inhale and 6-second exhale—an accessible way to practice resonance frequency breathing. This pattern is associated with improved heart rate variability, emotional regulation, and deeper nervous system steadiness.

After a brief body-based settling, we move into a steady 4:6 rhythm and remain there, allowing the longer exhale to support parasympathetic activation and internal coherence. You’re welcome to stay for the full session or use any portion as needed—every round counts.

Transcript

Welcome.

Let's keep this simple.

You're about to breathe in for 4 seconds and out for 6.

That's it.

And we're going to do that on repeat for 20 minutes.

Why 20 minutes?

Because the research tells us that this breath pattern,

Called resonance frequency,

Was practiced twice a day for 20 minutes and the results were insane.

Improved heart rate variability,

Better emotional regulation,

Deeper sleep,

Less anxiety.

So yeah,

That's why I'm giving you this full-length session.

We know that this dose can make a difference.

But here's the thing.

You don't need 20 minutes twice a day to start shifting your system.

Even one round is practice.

Honestly,

Just a few minutes moves the needle.

Come back to this when you can.

Use the whole thing or just drop in for a portion when you need a reset.

It all builds.

It all counts.

And today,

You don't have to count a thing.

I've got the timing.

You just breathe.

So let's begin.

Go ahead and take one nice,

Full inhale.

And then slowly exhale,

Releasing all of it out.

Inhale.

Exhale.

Inhale.

Exhale.

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Exhale.

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