Parasympathetic Reset Protocol
Deeply engage rest-and-digest.
Duration
10 min
Level
01
Evidence
Why this protocol
A prolonged 6:10 ratio held over 10+ minutes fully saturates vagal engagement, resulting in the deepest sustained parasympathetic state achievable through voluntary breathing.
Perfect moments
What you'll experience
Deep rest
Slow pulse
Heavy body
Quiet mind
Coach's insight
“Schedule this the way you schedule a workout. Recovery this deep does not happen accidentally.”
Common mistakes
Doing it once and expecting it to solve chronic depletion.
Making the exhale too forceful — it should feel effortless.
Practising with a heart-rate monitor and getting distracted by the numbers.
Breathing pattern
Session length
A prolonged 6:10 ratio held over 10+ minutes fully saturates vagal engagement, resulting in the deepest sustained parasympathetic state achievable through voluntary breathing.
Evidence
Very slow paced breathing at high exhale ratios produces the largest documented parasympathetic response measured by HRV, HF power and pupillometry.
Onset
5–10 minutes
Lasts
2–4 hours
Related protocols
After this session
You'll gently reflect on: