Focus
Extended Exhale Breathing
Extended exhale breathing uses longer out-breaths than in-breaths to calm arousal—quick tool before sleep or between stressful meetings.
Extended exhale breathing lengthens the out-breath—often exhale twice as long as inhale—to stimulate vagal tone and reduce arousal before sleep or after stress spikes. It is simpler than multi-hold patterns and fits two-minute resets between meetings.
Do not force breath holds if anxious.
Common questions
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What ratio works for extended exhale?
Common starts are inhale four seconds, exhale six to eight seconds for two to five minutes. Lengthen only if comfortable and not dizzy.
Related terms
Put Extended Exhale Breathing into practice
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