A 2-minute slow-breath pacer
Make the exhale the long part.
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Follow the circle. Breathe in as it grows, hold as it rests, breathe out as it shrinks. Keep it easy, not forced.
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In a paced study at six breaths a minute, breathing-linked heart-rate variability was higher when the exhale was longer than the inhale (Van Diest et al., 2014), consistent with more parasympathetic influence, not a direct measure of calm. 4-7-8 runs slower, about three breaths a minute, and adds a hold that Van Diest didn’t test. It’s a yoga-derived pattern Dr Andrew Weil made popular, an easy on-ramp, not a proven optimum.
Do this seated. Follow the circle without forcing the breath or the hold. Stop if you feel light-headed or uncomfortable, and don’t do it while driving. If you’re pregnant or have a heart or respiratory condition, check with your clinician first.
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