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YouTubePocket Breath Coach - Luke Horton
Long Exhales to Relax or Fall Asleep (3-1-7-1)
A guided breathing exercise designed to help you relax or fall asleep. Inhale for 3 seconds, hold briefly, exhale for 7 seconds, pause. The long exhale is what makes this work. The Pattern: Inhale (3s) → Hold In (1s) → Exhale (7s) → Hold Out (1s) Exhaling naturally slows your heart rate, both through vagus nerve activation and through ...
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