Slow Deep Breathing Exercises: 6 Essential Recommendations Based on the Latest Neuroscience Discoveries
Slow deep breathing is a rhythmic, paced breathing technique that helps synchronize the heart, brain, and autonomic nervous system.
In practice, it means learning to breathe at a specific rhythm in order to stimulate the vagus nerve — the body’s “calm highway” that connects the brain to the internal organs.
Today, numerous scientific studies confirm that this method has real, measurable effects on stress reduction, anxiety management, sleep quality, and even cognitive function.
But to get the full benefits, you have to practice it the right way…
Here are 6 recommendations drawn from the latest neuroscience research to deeply activate the vagus nerve through slow deep breathing.
1. Prioritize the 4–6 rhythm (4 seconds inhale, 6 seconds exhale)
A recent university study (Marchant, 2025) compared several popular breathing rhythms: slow deep breathing at 5–5 and 4–6, box breathing (4–4–4–4), and the 4–7–8 technique.
The verdict: the 4–6 rhythm most effectively stimulates the vagus nerve and significantly increases heart rate variability (HRV) — a key indicator of physiological resilience.
🧠 Source : Marchant, J. (2025). “Comparing the Effects of Square, 4-7-8, and 6 Breaths-per-Minute Breathing Conditions on HRV.”
2. Practice longer sessions (> 15 minutes)
Researchers have observed a dose-dependent effect: the longer the session, the longer the impact on the autonomic nervous system (You et al., 2021).
After 15 to 20 minutes of slow deep breathing, spontaneous breathing slows down on its own — a clear sign of sustained vagus nerve activation.
🧬 Source : You M. et al. (2021). “Single Slow-Paced Breathing Session at Six Cycles per Minute.” IJERPH.
3. Breathe through the nose and with the diaphragm
Nasal breathing stimulates the olfactory bulb and influences neural rhythms in the limbic brain (Zelano et al., 2016).
In addition, diaphragmatic breathing activates internal receptors connected to the vagus nerve (Kocjan et al., 2017).
Together, these two types of breathing enhance the neurological impact of slow deep breathing.
🌬️ Sources : Zelano C. et al., 2016 ; Kocjan J. et al., 2017
4. Practice daily for at least 4 to 8 weeks
Clinical trials have shown that practicing slow deep breathing daily for 1 to 2 months leads to lasting changes in the brain: the prefrontal cortex (the center of calm and reasoning) becomes more connected to the amygdala (the center of fear), thanks to breathing-induced neuroplasticity.
🔁 Source : Cho C. et al. (2023). “Changes in Medial Prefrontal Cortex Mediate Effects of Heart Rate Variability Biofeedback on Positive Emotional Memory BiasesHRV Biofeedback and Emotion-Related Brain Coordination.“
5. Practice in the evening for better sleep
Slow deep breathing sessions right before bedtime improve sleep quality and physiological recovery.
A study by Laborde et al. (2019) showed that this practice increases nighttime vagal activity and promotes faster, deeper sleep.
🌙 Source : Laborde S. et al. (2019). “Slow-Paced Breathing and Sleep Quality.” J Clin Med.
6. Use a tactile guide to support your practice
Tactile stimulation makes slow deep breathing more intuitive and easier to sustain over time.
Research on haptic interfaces (Yu et al., 2015) has shown that tactile feedback helps regulate breathing rhythm more effectively while reducing cognitive load — making longer sessions more accessible.
✋ Sources : Yu B. et al. (2015) ; Greinacher R. et al. (2020)
Neoflo: the only breathing trainer that brings all these recommendations together
Neoflo is the world’s first tactile breathing trainer belt for slow, deep breathing. It guides your breath through the sense of touch, using patented haptic technology.
It supports a daily 20-minute practice at the optimal 4–6 rhythm, with nasal and abdominal breathing.
👉 By using it in the evening — seated or lying down — you naturally stimulate your vagus nerve, without counting or looking at a screen.
Conclusion
Slow deep breathing is more than just a relaxation technique — it’s a powerful neurophysiological tool.
But to truly benefit from it, you need to practice consistently, for long enough, and under the right conditions.
Neoflo is here to support you every step of the way. Learn more about neoflo here.
