Breathing Techniques to Reduce Stress and Anxiety (4-4-6-2 Breathing) The 4-4-6-2 breathing technique is a simple rhythm designed to calm the body and reduce stress. By extending the exhale, this method helps activate the parasympathetic nervous system and lower anxiety. How to do it:�• Inhale for 4 seconds�• Hold for 4 seconds�• Exhale for 6 seconds�• Hold for 2 seconds�• Repeat for several rounds Breathing rhythm: This exercise slows your breathing rate and encourages longer exhales, which sig