Feeling stressed or anxious? Extended exhale breathing can provide immediate relief. Here’s how to practice and a few pointers for getting started.

Extended exhale breathing is a simple technique to help relieve stress and anxiety. It’s as simple as it sounds: breathing so that the exhale is longer than the inhale.

I’ve discussed this technique before as 2-to-1 breathing, with the goal of an exhale that is twice as long as the inhale.

How to Practice Extended Exhale Breathing:

  1. Find a comfortable position.
  2. Close your eyes or look down at the ground and allow your gaze to soften.
  3. Start to pay attention to your breath, noticing your inhale and your exhale.
  4. Draw your breath down into your belly with each inhale.
  5. When you’re ready, start to count silently as you inhale. Note this as your baseline inhale.
  6. Restart your count for the exhale. Note this as your baseline exhale.
  7. After a few baseline breaths, extend your exhale one more count than your inhale.
  8. Once that feels comfortable, add another count to your exhale.
  9. Continue in this fashion until your exhale is twice the length of your inhale.
  10. Take a few more breaths using the extended exhale technique.
  11. When you’re ready, open your eyes and enjoy how awesome you feel.

Extended Exhale Breathing Pointers:

  • If and when you find your mind wandering, just bring it back to the breath. Don’t let this frustrate you. It’s part of the process. Catching your mind wandering and redirecting it back to the breath IS a success!
  • Never practice a breathing technique that is uncomfortable. If you find extending your exhale to be too difficult, stop and simply practice slow breathing.
  • If you can’t get to an exhale that is twice the length of your inhale, don’t fret. Just practice at your comfort level. You might notice a change with each practice. It’s important to not get too wrapped up in this practice being “just right.” Focus on what’s right for you.
  • To extend your exhale, simple purse your lips as if exhaling through a straw. This can help to slow down the exhale. Plus, it provides a nice oceanic sound and vibration.

Why Extended Exhale Breathing Works

When we exhale, we stimulate the parasympathetic nervous system, which is responsible for our rest-and-digest functions. This is opposite of the fight-or-flight sympathetic nervous system that is often overly active when we are stressed and anxious. Extended exhale breathing sends a signal to our brains that we are safe and calm.

Small Changes, Big Transformation

Extended exhale breathing is one small change we can implement to relieve stress, build resilience, and prioritize our health. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!

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