This technique is designed to slow down your nervous system and quiet your racing mind. By focusing on breathing out longer than you breathe in, you can stimulate the vagus nerves, which run from your neck down to your diaphragm. These nerves send signals to your brain, prompting it to activate the parasympathetic nervous system while dialing down the sympathetic system, responsible for fight-or-flight responses.
The effectiveness of this technique is remarkable. Start by inhaling through your nose for two seconds, and then exhale through your mouth for four seconds. Practice this for a minute or two. As you become more comfortable, you can transition to inhaling for three seconds and exhaling for six seconds, a ratio that may work well for you.
By consistently breathing out for a longer duration than you breathe in, you kickstart your parasympathetic nervous system, gradually calming your body. This process results in lowered blood pressure, reduced respiration and pulse rate, and a deep relaxation of your muscles, often leading to a feeling of drowsiness.
Give this technique a try, and I hope you find it remarkably effective for achieving a sense of tranquility and calm.