Vagus Nerve Exercises for Anxiety | 4-4-6-2 Breathing. This exercise helps calm the nervous system by balancing the breath with a gentle rhythm: Inhale through your nose for 4 seconds, hold for 4 seconds, exhale slowly through your mouth for 6 seconds, hold for 2 seconds. Why it works: The longer exhale (6 seconds) activates the vagus nerve and parasympathetic nervous system, which helps lower stress, reduce anxious feelings, and slow down your heart rate. The short holds add structure and focus

4-6 Breathing for Stress Relief and Sleep Enjoy this 4-6 breathing exercise. Here's how to do it: Breathe in for 4 seconds Breathe out for 6 seconds Breathing in a slow, steady rhythm helps signal safety to your nervous system. It activates the parasympathetic "rest and digest" response. Your muscles relax and your heart rate may go down. You may even notice your mind getting quieter. With regular practice, you can feel calmer, think clearly, and drift off to sleep more easily. Should you breath