Which two techniques are known to help lower heart rate?

The most effective techniques for lowering heart rate among the options provided are box breathing and physiological sigh.

Box breathing involves four simple steps: inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and then holding again for four counts. This method promotes relaxation, reduces stress, and helps regulate the nervous system, ultimately leading to a decrease in heart rate.

The physiological sigh, on the other hand, refers to a specific breathing technique characterized by a long inhalation followed by a short, forceful exhalation. This method helps to increase oxygen levels in the body and activate the parasympathetic nervous system, which is responsible for calming the body down and can aid in reducing heart rate as well.

Although deep breathing and meditation are beneficial practices for relaxation and stress reduction, they do not specifically address the mechanisms as directly as box breathing and the physiological sigh, which have more structured approaches to managing heart rate efficiently. Yoga and aerobics generally increase heart rate due to the physical activity involved, and counting and focused distraction are effective mental strategies but do not target physiological changes in heart rate in the same way.