# @andrespreschel on Instagram - **Type:** Video - **Original URL:** https://www.instagram.com/p/DZYXRTCBQ6u - **Gondola URL:** https://gondola.cc/posts/66511176-andrespreschel-instagram - **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/577e23cfdc.jpg - **Posted:** 2026-06-09T21:46:46.000+00:00 - **Account Owner:** Andrés Preschel, BSc, MSc(c) | Health & Performance Coach (@andrespreschel) — https://gondola.cc/andrespreschel ## Caption If we hooked you up to an EKG right now, we’d watch your resting heart rate plummet and your HRV climb dramatically. No supplement, no $400 device, just your own physiology doing what it was built to do. As an exercise physiologist and biomedical neuroscientist, I work with some of the most demanding founders, CEOs, and athletes in the world, and this is the fastest, most accessible way to flip into parasympathetic mode. You don’t need more gadgets or gimmicks, you need interoception and the protocol itself. It’s a modified 4-7-8 breath. Four second inhale, seven second hold, eight second exhale. A few things make it work. Breathe horizontally into your belly and diaphragm rather than vertically into your chest, because that’s where you recruit the vagus nerve and trigger the rest, digest, and heal response. Inhale through your nose only, and lean into the air hunger, because that urge to breathe means CO2 is building, and CO2 is slightly acidic, slowing your heart through a cardio-inhibitory response while the long exhale stacks even more parasympathetic activity on top. Then breathe so softly a candle in front of your face wouldn’t flicker. But the protocol is only half of it. The magic is knowing when to use it. Use it anytime you’re dealing with or anticipating stress, to turn the dial in your favor and land in that moderate zone where peak performance lives. Use it before you eat, to sharpen presence and gut motility so you chew more, eat less, and walk away less bloated. And use it in bed, where it spikes your HRV, drops your resting heart rate, and drops you into deeper, more efficient sleep. Give it a try & I hope this helps! The more you #KnowYourPhysio… ## Stats - **Views:** 1,404 - **Likes:** 0 - **Shares:** 0 - **Comments:** 6 ## Tags knowyourphysio --- Copyright (c) Gondola