To speed up your heart rate, inhale longer and more vigorously than you exhale; conversely, to slow your heart rate, make your exhales longer and more vigorous than your inhales.

Emphasizing longer exhales during breathing can promote calmness by slowing the heart rate, while longer inhales can increase alertness by speeding it up.

Breathing techniques, particularly controlling inhalation and exhalation, can influence heart rate and overall physiological state, allowing for better regulation of stress and emotional responses.

The physiological sigh helps reinflate the small air sacs in the lungs, improving oxygen exchange and quickly reducing carbon dioxide levels, which relaxes the body.

Research shows that inhaling increases alertness in the brain, making it easier to focus and learn, while exhaling can lead to a dip in arousal and learning ability.

Breathing techniques are powerful because everyone has a diaphragm, which provides immediate control over brain states. Rapid breathing can signal alertness to the brain, while slow breathing can reduce levels of noradrenaline, promoting calmness.

Double inhales followed by an extended exhale are the fastest way to bring the mind and body into a more relaxed state.

The heart rate of divers slows significantly during dives, with some individuals experiencing drops of over 40 beats per minute in under 15 seconds, indicating a remarkable training adaptation.

The physiological sigh, which involves a double inhale followed by a long exhale, is a powerful tool for quickly calming the body and reducing stress.