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What are some breathing techniques that calm the nervous system?

Box breathing, Pranayama breathing, 478, and 510 are all breathing techniques that can help calm the nervous system. They all activate the parasympathetic nervous system, which is very effective in reducing stress and anxiety.
 
Transcript: "Hey guys. So the question is, what are some breathing techniques that will calm the nervous system. So the good news is there's a lot of different techniques that you can use. I'm going to run through three or four first. One is box breathing, its use by the Navy Seals and the military and athletes, it's in our platform as well. It's pretty straightforward. You're going to breathe in, for a fixed amount. Let's say, typically four seconds, five seconds. You're going to hold for the same amount of time. Then you're going to breathe out for the same amount of time. And then you're going to hold once. Again for the same amount of time, what that's going to do is essentially get your body into a parasympathetic response, a rest and relaxation State. That's really going to help with Stress and Anxiety. Another technique is the pranayama breathing technique. That is a alternative nasal breathing technique where you first breathe through your left, nostril, you then hold and you breathe through your right nostril. Then you hold, and then you breathe back out through your right nostril. Hold and breathe. Out through your left nostril and hold. So that sequence again, is going to get your body into a parasympathetic response, very relaxing, very calming. Another simple technique is 478, so you're going to breathe in for four seconds. You're going to hold for 7 seconds, and then you're going to breathe out for eight seconds. Last one super easy, 510 breathe in, for 5 seconds, breathe out for 10 seconds. All of these techniques activate, your parasympathetic nervous system. They're very effective. Of and I highly recommend them."
1 Answer
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Expert

Sun Sachs

CEO, Rewire Fitness - Mental Fitness Expert
Hey guys. So the question is, what are some breathing techniques that will calm the nervous system. So the good news is there's a lot of different techniques that you can use. I'm going to run through three or four first. One is box breathing, its use by the Navy Seals and the military and athletes, it's in our platform as well. It's pretty straightforward. You're going to breathe in, for a fixed amount. Let's say, typically four seconds, five seconds. You're going to hold for the same amount of time. Then you're going to breathe out for the same amount of time. And then you're going to hold once. Again for the same amount of time, what that's going to do is essentially get your body into a parasympathetic response, a rest and relaxation State. That's really going to help with Stress and Anxiety. Another technique is the pranayama breathing technique. That is a alternative nasal breathing technique where you first breathe through your left, nostril, you then hold and you breathe through your right nostril. Then you hold, and then you breathe back out through your right nostril. Hold and breathe. Out through your left nostril and hold. So that sequence again, is going to get your body into a parasympathetic response, very relaxing, very calming. Another simple technique is 478, so you're going to breathe in for four seconds. You're going to hold for 7 seconds, and then you're going to breathe out for eight seconds. Last one super easy, 510 breathe in, for 5 seconds, breathe out for 10 seconds. All of these techniques activate, your parasympathetic nervous system. They're very effective. Of and I highly recommend them.