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Long exhale
In 4 · out 8
This is the one idea behind almost every calming breath: when you breathe out for longer than you breathe in, your body shifts toward rest. Breathing in longer does the opposite and winds you up. A long exhale is easy, has no holds, and you can do it anywhere without anyone noticing.
Do it now with the timer (2 min)
How to do it
- Sit or lie down. One hand on your belly.
- Breathe in slowly through the nose for 4, about two-thirds full.
- Breathe out slowly through the nose for 8. Smooth, like letting air out of a tyre.
- Let a natural pause happen at the top and the bottom. Don't force it.
- Keep going for 2 to 5 minutes.
Tips
- 8 feels too long? Start with in 4, out 6, and lengthen over the days.
- Notice your heart: it often speeds up a little on the breath in and slows down on the breath out.
Go gently
- No holds and no fast breathing, so it suits almost everyone.
- If focusing on the breath makes you feel worse, open your eyes and just keep the breath out a little longer. That's enough.
Sources: M. Pistono, Breathe How You Want to Feel (4:6 Cadence Breathing, extended exhales) · Yogalap instructor course (longer exhale = calm).
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