Mind Body
Extended-Exhale Breathing
Extended-Exhale Breathing is a gentle breathing practice with an exhale slightly longer than the inhale. It develops control of your breathing rhythm without breath holds or forced emptying.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit in a comfortable, supported position.
- Breathe in gently for a count of three.
- Breathe out gently for a count of four.
- Repeat this rhythm for your timed interval.
- Return to your ordinary breathing rhythm.
Form cues
- Keep your shoulders relaxed.
- Let breaths flow without pauses.
- Use quiet, normal-sized breaths.
Common mistakes
- Squeezing out the last airEnd the exhale at its comfortable endpoint rather than tightening your belly to empty your lungs.
- Treating the counts as mandatoryShorten both counts if needed, keeping the exhale only slightly longer than the inhale.
Safety
Breathing too deeply or forcing a slow rhythm can cause lightheadedness or air hunger.
- Stop the timed breathing if you feel dizzy or short of breath; breathe normally and remain still until symptoms resolve.
- Practice only where a brief spell of dizziness would not put you at risk, never while driving or in water.
If you have a heart or lung condition that affects your breathing, ask your clinician whether paced breathing is appropriate.
Muscles worked
Primary muscles not listed
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 60–120 seconds
- Rest
- No rest timer
Extend the practice only while the rhythm remains comfortable.