THE 4–6 REGULATION BREATH
Your Daily Regulation Tool
Use this tool to train your nervous system's flexibility. Used consistently, it shifts your baseline toward regulation, not just the moment you're doing it.
TWO WAYS TO USE BREATHWORK
Reactive vs proactive
Reactive
When you're already stressed
Proactive
Training your system daily
This breath activates recovery mode and shifts you into the green zone.
HOW TO DO IT
Five rounds of controlled breathing
1.
Lengthen the spine and relax the shoulders
Close the eyes, if comfortable, and notice where you feel the breath in your body
2.
3.
Inhale through the nose for a count of 4
Exhale through the nose for a count of 6, counting backwards to encourage a slow, steady release
4.
Focus on the body expanding on the inhale. Soften the jaw, traps, and shoulders on the exhale
5.
Try 5–10 rounds, then return to natural breath. Take a moment to feel the effects before opening your eyes.
6.
Use the audio/video guide to assist.
WHEN TO PRACTISE
Consistency over duration
Consistency is much more important than duration. Even a few rounds done regularly will rewire your baseline over time.
Morning
Set your baseline for the day before the noise begins
Evening
Help your system wind down, recover, and prepare for deep sleep
WHAT YOU’LL NOTICE
The shift happens in layers
Short term
Body softens. More space in your thinking. A sense of calm that wasn't there before.
Within weeks
Faster recovery from stress, less "on", lower reactivity, improved sleep quality.
THE RESULT
A calmer baseline, by design
Over time this shifts your baseline to a calmer state, improving how you function, recovery and how you feel in yourself.
This is how you do more from a much better place.