Slower breathing—especially with a longer exhale—is commonly associated with a shift toward a calmer body state for many people.
When you exhale, your heart rate naturally slows down. By extending your exhale longer than your inhale, you're directly activating the parasympathetic nervous system.
The pattern
- Inhale for about 4 counts
- Exhale slowly for about 8 counts
- No strain—adjust the counts if needed
We'll do 4–6 rounds together.
Practice
Extended Exhale
Activate your parasympathetic nervous system by extending your exhale longer than your inhale.
Optional variation—better in private: add a gentle hum on the exhale. Some people find that even more settling.
Lesson 5 of 1436% complete