Breathing Video Resource
Find Your Calm with the 4-6 Breathing
Parasympathetic breathing is a type of breathing pattern that activates the parasympathetic nervous system, which is responsible for the "rest" functions in the body.
Why we use a Parasympathetic Breathing Technique:
Reduces stress and anxiety, Lowers heart rate and blood pressure, Improves sleep quality, and Promotes relaxation and calmness.
Optimize Your Edge with the 4-6 Breathing Technique
In high-performance environments, clarity, composure, and focus aren’t luxuries—they’re requirements. The 4-6 breathing technique is a quick, science-backed method to activate calm on demand, helping you reset under pressure and show up at your best.
What Is It?
4-6 breathing is a simple, efficient tool:
Inhale for 4 seconds.
Exhale for 6 seconds.
Repeat.
This intentional breathing rhythm signals your nervous system to switch from “fight or flight” to “rest and regulate,” improving your ability to perform and recover in real time.
How to Use It:
- Position: Sit tall or recline in a supportive posture
- Inhale: Breathe in through your nose for 4 seconds
- Pause: Optional short hold
- Exhale: Breathe out slowly for 6 seconds
- Repeat: Continue for 1–5 minutes for best results
Perfect for high-stakes meetings, pre-presentation prep, athletic recovery, or a midday mental reset.
Performance Benefits:
- Cognitive Clarity: Enhance focus and problem-solving
- Emotional Control: Stay steady in high-pressure moments
- Stress Recovery: Regulate cortisol and heart rate naturally
- Physical Reset: Support faster recovery between intense outputs
- Sleep Optimization: Use before bed to deepen rest and improve recovery
Customizable to Fit Your Flow:
- Modify the count (e.g., 5-7 or 6-8)
- Add a short breath-hold for discipline training
- Inhale through the nose, exhale through the mouth—or adapt as needed
Be Mindful of Your Limits:
If you experience lightheadedness or discomfort, pause and resume when ready. If you have a respiratory condition, consult your provider before beginning any breath practice.
Built for Peak Performance
Your ability to reset is part of your competitive advantage. The 4-6 breathing technique is a fast, discreet, and effective way to sharpen your edge—whether you're on stage, in the boardroom, or in the zone.
Breathe with purpose. Perform with precision.