Patrick McKeown demonstrates a breathing exercise to help you start breathing slower, lower, and through your nose. The exercise is about slowing down breathing to six breaths per minute, breathing in for four seconds and out for six seconds. You should be breathing out through your nose and it should be silent. The goal is not to overbreathe but to reduce the respiratory rate. Start by breathing in softly for four seconds and then releasing it gently for six seconds.

Continue with this and notice your body coming into relaxation as you stimulate the Vagus nerve. This exercise is a downregulator and can be practiced before you go to sleep at night or when you are feeling very stressed. The exercise also helps to enhance heart rate variability. Doctors generally do not have a way to quantify the impact the stress has on the patient.

With heart rate variability, it is an objective measurement of the impact stress would have. The human body needs to strike a balance between the autonomic nervous system and the parasympathetic which refers to rest and digest and the fight or flight (the sympathetic nervous system). To achieve this, we need to slow down the respiratory rate.

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