Long Exhale
Exhale twice as long as you inhale
Inhale 4s → Exhale 8s
Why it works
The Science of Long Exhale Breathing
Extended exhale breathing directly stimulates the vagus nerve, which activates your parasympathetic nervous system and triggers the relaxation response.
When your exhale is longer than your inhale, it slows your heart rate through a mechanism called respiratory sinus arrhythmia. This sends a powerful “all clear” signal to your brain, reducing cortisol and adrenaline levels.
Studies show that even a single session of slow breathing with extended exhales can significantly reduce blood pressure and anxiety. It’s one of the simplest and most effective tools for shifting out of fight-or-flight mode.
Research: Balban et al. (2023), Cell Reports Medicine; Gerritsen & Band (2018), Frontiers in Human Neuroscience