Extended Exhale Breathing
Extended exhale breathing is a technique where you make your exhale longer than your inhale, typically in a 1:2 ratio, to stimulate the vagus nerve and promote a calm state.
How to Do It
- 1Sit or lie down in a comfortable position.
- 2Inhale gently through your nose for 4 seconds.
- 3Exhale slowly through your mouth or nose for 6–8 seconds.
- 4Repeat without pausing between cycles.
Timing
Recommended duration: 2–5 minutes
Cycle length: 12 seconds per cycle (at 4:8 ratio)
Inhale 4s · Exhale 8s
Benefits
- ✓Longer exhales may activate the parasympathetic ("rest and digest") nervous system.
- ✓Can help lower heart rate and blood pressure in the moment.
- ✓Simple to learn — no breath-holding required.
- ✓Some people find it easier than techniques that involve holds.
When to Use
- •Before sleep to calm a racing mind.
- •During moments of anxiety or overwhelm.
- •When you find breath-holding uncomfortable.
- •As a gentle daily breathing practice.
Cautions
- ⚠This is not medical advice. Stop if you feel dizzy or uncomfortable.
- ⚠If you have low blood pressure, extended exhales may make you feel faint — proceed gently.
- ⚠Not a substitute for professional medical or mental health treatment.
Frequently Asked Questions
Why does a longer exhale help you relax?
Exhaling activates the vagus nerve, which triggers the parasympathetic nervous system. A longer exhale gives this system more time to slow your heart rate and promote calm.
What ratio should I use for extended exhale breathing?
A common ratio is 1:2 (e.g., inhale 4 seconds, exhale 8 seconds). Start with a ratio that feels comfortable and gradually extend the exhale.
Is extended exhale breathing good for sleep?
Many people find it helpful for winding down before bed. The gentle nature of the technique (no holds) makes it comfortable to practice while lying down.
How is this different from 4-7-8 breathing?
Extended exhale breathing skips the breath hold. If you find holding your breath stressful, extended exhale offers similar relaxation benefits without the hold phase.
Related Techniques
4-7-8 Breathing
The 4-7-8 breathing technique is a pattern where you inhale for 4 counts, hold for 7, and exhale for 8, designed to activate the parasympathetic nervous system and promote relaxation.
Breathing Exercises for Sleep
Breathing exercises for sleep use slow, rhythmic patterns to calm the nervous system, quiet the mind, and create conditions that may help you fall asleep more easily.
Breathing Exercises for Anxiety
Breathing exercises for anxiety use controlled inhale-exhale patterns to activate the parasympathetic nervous system, which may help reduce anxious feelings, lower heart rate, and promote a sense of calm.
Resonant Breathing
Resonant breathing (also called coherent breathing) is a technique where you breathe at a steady rate of about 5–6 breaths per minute, which may help optimize heart rate variability and promote a balanced, calm state.