Free guided breathwork
Vagal Tone — 7 min
A double-exhale protocol that builds vagal tone over weeks.
4-0-87 minDiaphragmaticbeginner
Inhale4s
7:00 leftMuted preview
How to practice
4-0-8 breathing
Vagal tone is the single biggest predictor of stress resilience in adults.
Sit comfortably, breathe through the nose when possible, and keep the effort gentle. Stop if you feel dizzy. Do not practice intense breath holds near water or while driving.
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