Breathing exercise · 4 · 6
Extended exhale
The simplest calming breath there is. Exhale longer than you inhale. That's it.
Ready0
Follow the circle. It counts for you.
How it works
Breathe in for four counts through your nose, then breathe out for six. No holds, no special technique. Repeat for a minute or two.
Why it can help
Every time you exhale, your heart rate dips slightly. Stack enough longer exhales together and the body gets the message that it's safe to take the edge off. It's one of the few calm-down tools backed by fairly direct physiology.
Good for
- feeling wired
- anxious spirals
- before a presentation
- the middle of the night
Tips
- Make the exhale a sigh. Audible is fine. You're not in a library.
- If six is easy, try seven or eight out. If it's a stretch, shorten the inhale instead.
- Ten to fifteen rounds (about two minutes) is a solid session. Do it twice if you need.
Please note
This is the gentlest exercise on this page and suits most people. Stop if you feel dizzy.