Our 3-Minute After Work Reset Breathwork is designed to help you transition smoothly from work to relaxation. Using the 4-4-6 and 4-4 breathing techniques, this session helps you release the stress of the day, calm your mind, and prepare for a peaceful evening. In just 3 minutes, you’ll feel more relaxed, centered, and ready to enjoy your time off.
The 4-4-6 and 4-4 breathing techniques improve relaxation by stimulating the parasympathetic nervous system, which reduces cortisol levels and promotes a sense of calm (JAMA, 2022). The 4-4-6 breath involves inhaling for four counts, holding for four counts, and exhaling for six counts, which helps to extend the exhalation, enhancing relaxation. The 4-4 breath, consisting of equal inhalation and exhalation for four counts each, further stabilizes your mood and reduces residual stress. Research shows that these controlled breathing exercises can significantly lower stress levels and improve emotional regulation (Harvard Health, 2021; Mindfulness, 2020). Incorporating this practice after work can help you transition smoothly into your evening, feeling refreshed and balanced in just 3 minutes.