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4-4-6-2 Parasympathetic Breathing Exercise | Calm Your Nervous System. This breathing exercise can help you activate your parasympathetic nervous system — your body’s natural "rest and digest" mode. By extending your exhale and adding short pauses, this pattern supports relaxation, nervous system balance, and stress reduction. Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds, hold for 2 seconds (repeat for a few minutes). Use this breath as a reset during your day, before sleep, or
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