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Vagus Nerve Exercises for Anxiety | 4-4-6-2 Breathing. This exercise helps calm the nervous system by balancing the breath with a gentle rhythm: Inhale through your nose for 4 seconds, hold for 4 seconds, exhale slowly through your mouth for 6 seconds, hold for 2 seconds. Why it works: The longer exhale (6 seconds) activates the vagus nerve and parasympathetic nervous system, which helps lower stress, reduce anxious feelings, and slow down your heart rate. The short holds add structure and focus