Extended exhale
In for four, out for six. Downshift in five minutes.
Ready
5 minutes
5:00
Stop and breathe normally if you feel dizzy.
What it is
A longer out-breath than in-breath.
The out-breath is the braking half of the cycle. Lengthening it is the quickest honest way to take the edge off.
How to do it
- 1Breathe in through the nose for four.
- 2Breathe out slowly for six, as if through a straw.
- 3If six feels short of breath, go back to five.
Before you start
- Keep it comfortable. Breath work should never feel like straining; shorten the counts before you force them.
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