Extended Exhale

Exhale longer than you inhale

The pattern

Inhale 4 · Exhale 8. Repeat for about 6 rounds.

Why it helps

A longer exhale than inhale is one of the simplest, most reliable ways to shift the body out of a stressed state.

How to do it

Inhale through the nose for 4 counts, then exhale slowly through the nose or mouth for 8 counts. No holding.

Good for

• General anxiety
• Before bed
• Calming a racing heart

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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.