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PSNS
2-Part Inhale, 1 Extended Exhale

A two-part inhale followed by an elongated exhale, is designed to activate the parasympathetic nervous system (PSNS), which promotes relaxation and recovery. The two-part inhale helps fully inflate the lungs and maximize oxygen intake, while the long exhale stimulates the vagus nerve, calming the body and mind. This technique is highly effective for reducing stress, improving focus, and resetting after a stressful event.

Brown Leaf

Instructions:

  1. Find a Comfortable Position: Sit or lie down in a quiet place where you can fully relax. Keep your posture open and shoulders relaxed.

  2. Begin the Breathing Pattern:

    1. First Inhale: Take a deep breath in through your nose.

    2. Second Inhale: Before exhaling, take a short second inhale through your nose to fully inflate your lungs.

    3. Exhale: Slowly exhale through your mouth, making the exhale longer than the inhale (aim for at least twice as long).

  3. Example: Inhale for 2–3 seconds, add the second inhale for 1 second, and exhale for 4–6 seconds.

  4. Repeat the Cycle: Continue this pattern for 1–3 minutes or longer if needed.

  5. Conclude the Practice: After finishing, allow your breathing to return to its natural rhythm and notice how your body feels.

Tips for Success:

  1. Focus on Exhalation: The elongated exhale is key to activating the PSNS and achieving relaxation.

  2. Use Your Belly: Engage your diaphragm by allowing your belly to expand on the inhales and gently contract on the exhales.

  3. Timing: Practice this technique during moments of stress, before sleep, or anytime you need to reset your mental state.

  4. Enhance with Visualization: Picture tension leaving your body with each exhale or imagine waves gently washing over you.

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This breathing method is simple yet powerful, offering an immediate way to calm your mind, regulate your physiology, and restore a sense of balance in your day-to-day life.

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