Extended Exhale Breath

The exhale is the part of the breath most closely tied to relaxation. Lengthening it, without straining, tends to slow the heart rate and quiet the mind. The common mistake is forcing the count until the breath becomes tense, which defeats the purpose. The ratio is a guide, and comfort is the rule.

To calm the body and mind by gently lengthening the exhale relative to the inhale.

1. 1Sit or lie comfortably and let the breath be natural for a few rounds.
2. 2Inhale through the nose for a count of 3 or 4.
3. 3Exhale through the nose for a count that is a little longer, 5 or 6.
4. 4Keep the breath smooth and quiet, with no pause at the top or bottom.
5. 5Continue for 2 to 5 minutes.
6. 6Return to natural breathing and notice how the body feels.

Instead of searching for the “correct” position, notice:

• •Spine long and the shoulders relaxed.
• •Jaw and face soft.
• •Belly and lower ribs free to move.
• •Hands resting on the thighs or belly.

The ratio is a guide. If the exhale feels strained, shorten the count until it feels easy again. The goal is a long, even exhale without any gasping for the next inhale.

Listen to the inhale. A gasping or hurried inhale after the long exhale means the count is too long. Also watch for tight shoulders and a clenched jaw, which signal effort the practice is meant to remove.

Reflect after practising:

• •Choose a count you can do without any strain.
• •Stop and return to natural breath if you feel light-headed.
• •Use this breath any time you want to calm down quickly.

Rather than mistakes, you may notice:

• •Begin with a 1 to 1 count for a few rounds, then lengthen the exhale slowly.
• •Place a hand on the belly to feel the movement.
• •Pair with a slow forward fold or a restorative pose.

• •Shorter counts for beginners.
• •Lying down instead of sitting.
• •Breathing through the nose and mouth if the nose is blocked.

• ✓Let go of the count and breathe naturally.
• ✓Rest for a few breaths and notice the quality of the mind.