Breath Tuning

4 seconds in, 6 seconds out

Release all mental noise with each exhale

Philosophy

Breath is the bridge between consciousness and unconsciousness. It is the only autonomic nervous system function we can directly control through willpower. Everything in NEDO begins with breath.

"4 seconds in, 6 seconds out." This simple rhythm is the core of NEDO. Why 4 and 6 seconds? Not only does it have scientific backing, but it resonates with the frequency of the natural world.

Six breaths per minute. This is close to the rhythm of ocean waves hitting the shore, trees swaying in the wind, and the heartbeat of Earth itself. We humans are also part of nature. Breathing at this rhythm means synchronizing yourself with the cosmic rhythm.

However, the essence of this breathing method isn't just the rhythm. It's about putting everything into the exhale.

The inhale takes in new energy. But the exhale is the moment of letting everything go. The mental noise, daytime tension, tomorrow's anxieties, past regrets—release them all slowly, carefully over 6 seconds, letting them flow out of your body.

Exhalation is purification time. With each complete exhale, your inside becomes a little emptier. And when you become empty, sleep naturally fills that space.

For NEDO practitioners, breathing isn't just a physiological phenomenon. It is meditation, prayer, and the path to sleep.

Scientific Evidence

4-6 Breathing Method and Autonomic Nervous System Optimization

Resonance Frequency: The human cardiovascular system has a specific resonance frequency, with approximately 6 breaths per minute (0.1Hz) being optimal for most adults. Breathing at this frequency synchronizes heart rate and breathing rhythm (Respiratory Sinus Arrhythmia: RSA), maximizing gas exchange efficiency and autonomic nervous system balance
HRV (Heart Rate Variability) Improvement: Recent research (Marchant 2025) discovered that the 4-6 breathing method (6 breaths per minute) is statistically significantly superior to the 4-7-8 breathing method in improving HRV. Higher HRV indicates greater autonomic nervous system flexibility and stronger stress recovery
Importance of Exhalation: Making exhalation longer than inhalation (4-second inhale, 6-second exhale) is the most important factor in stimulating the vagus nerve and activating the parasympathetic nervous system (Laborde et al. 2022). The vagus nerve, also called the "relaxation nerve," when stimulated, decreases heart rate, lowers blood pressure, promotes digestive activity, and prepares for sleep
Avoiding Hyperventilation Risk: The 6 BPM (6 breaths per minute) method avoids excessively rapid breathing (hyperventilation), maintaining appropriate carbon dioxide levels and preventing dizziness and anxiety. Slow, deep breathing sends a "safe" signal to the brain, deactivating alert mode

📚 Marchant (2025), Laborde et al. (2022), Vierra et al. (2022)

Practice

Breath Tuning Practice Steps

Establish Posture: Lie on your back, or if sitting, sit with a straight spine. Place both hands lightly on your abdomen or chest (to feel breathing movement)
Observe Natural Breathing: For 1 minute, observe your natural breathing. Don't judge, just recognize "This is how I'm breathing now"
Begin Breath Counting: Slowly inhale through your nose while counting "1, 2, 3, 4" in your mind (about 4 seconds). Feel air filling from the lower lungs (abdomen)
Brief Hold: After inhaling completely, hold breath lightly for 1 second (don't strain)
Long Exhale: Exhale slowly through nose or mouth while counting "1, 2, 3, 4, 5, 6" (about 6 seconds). Imagine shoulder tension, jaw tension, and forehead tension all releasing with the exhale
Release Mental Noise: During exhalation, imagine all mental chatter, worries, incomplete tasks "going out with the breath." The exhale is your mental purification device
Repeat: Repeat this cycle for 5 minutes (about 30 times). Once comfortable, extend up to 10 minutes
Natural Transition: After 5 minutes, stop conscious counting and return to natural breathing. Your breath should already be deep and calm