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YouTubePocket Breath Coach - Luke Horton
Calming Breathing Exercise: 4-1-6-1
Inhale for 4 seconds, hold for 1, exhale for 6, and hold for 1. By extending the exhale, this method activates the parasympathetic nervous system to reduce stress, lower anxiety, and promote relaxation. The short pauses help make the transition between inhale and exhale to feel more smooth and relaxed. But everyone's preferences are different ...
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