Your heart and lungs are connected. When you inhale, your diaphragm descends, chest pressure decreases, and your heart rate increases. When you exhale, your diaphragm rises, and your heart rate slows down. This phenomenon is called Respiratory Sinus Arrhythmia (RSA).
The Key: Extended Exhale
If you want to slow your heart rate, you need to spend more time exhaling than inhaling. A 1:2 ratio is ideal.
- Inhale: 4 seconds.
- Exhale: 8 seconds.
After a few cycles, your heart rate will drop. This is pure physiology; it works for everyone.
Scientific Sources:
- Lehrer, P. M., et al. (2000). "Respiration Biofeedback for Asthma".
