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Sleep Breathing

Gentle, extended exhale pattern that activates the parasympathetic nervous system, preparing the body for rest and recovery.

sleep beginner 4m 40s
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How to Practice

Pattern Details

Timing
4s inhale - 0s hold - 8s exhale - 2s hold
Recommended Cycles
20 cycles
Total Duration
4m 40s
Scientific Backing
Extended exhale patterns increase melatonin production by 28% and reduces time to fall asleep by 40%