Extended Exhale Breathing
Materials Needed:
To Support Feeling:
Overwhelmed
How to Do It
Breathe in for a count of four, and then exhale for a count of six or eight. Focus on making your exhale longer than your inhale.
Why It Works
Extending the exhale helps to activate the parasympathetic nervous system, which calms the body and mind, countering the stress response that comes with feeling overwhelmed.
Guided Practice
Settle into a comfortable seat, feeling the support beneath you, and let your shoulders relax away from your ears. Bring your focus to your breath, noticing how it enters through your nose and exits through your mouth. Feel the coolness of the air as you inhale and the warmth as you exhale. There's no need to control your breathing; just allow it to flow naturally, observing the gentle rise and fall of your chest or belly. As you continue to breathe, notice if any thoughts or emotions arise, allowing them to pass like clouds in the sky, returning your focus gently back to your breath.
Keep focusing on your breath, noticing its natural rhythm as it flows in and out. Now take another gentle inhale through your nose, allowing the air to fill your lungs. Notice the sensation of your breath as it enters—perhaps feeling a slight expansion in your chest or a gentle rise in your belly. As you exhale, extend the breath out longer than your inhale, releasing the air fully and slowly. Feel the length of the exhale, maybe sensing a soft release of tension, or perhaps just a steady, even flow of breath. Continue with this pattern, allowing each exhale to be a bit longer than the inhale. You might notice a sense of relaxation deepening with each extended exhale, or perhaps just a quiet stillness settling over you. Stay with the rhythm of your breath, observing how your body responds. If thoughts or images arise, notice them and gently bring your attention back to the sensation of your extended exhale. Allow yourself to be fully present with the breath, noticing the calming effect it may have, or simply observing any sensations that come up. As you continue, notice if there's a shift in your state—perhaps a feeling of calm or a softening in areas of your body, or maybe just a steady, grounded presence. Stay with whatever arises, without needing to change it. Allow this longer exhale to help you release tension or find a sense of ease. Allow any insights or realizations to come naturally, without forcing them. When you feel ready, take a final extended exhale, letting go of any remaining tension or thoughts. Notice how your body feels now—perhaps more relaxed, or maybe just more aware. Take a few more breaths at your own pace, enjoying the sense of calm and presence. When you are ready, gently bring your awareness back to the room, opening your eyes and carrying this sense of relaxation and clarity with you into your day.