Extended Exhale Breath For Stress Relief

An extended exhale breathwork practice helps us to physiologically shift from a sympathetic (fight or flight) to parasympathetic (rest and digest) nervous system state. It helps us to move into a state of relaxation, reduce stress, and improve heart rate variability (HRV). If you feel overstimulated, symptoms of stress or anxiety, or have been nonstop all day and are ready to shift into a more restful state, this practice is for you! Namaste.

Transcript

Please find a seat,

Or if it's more comfortable in this moment,

You're more than welcome to lay flat on the back.

Perhaps a bolster or pillow underneath the knees,

Maybe even a blanket above the belly to help just ground you in this moment in your body.

And as you settle in,

Begin to draw your awareness to your breath.

Just notice your natural cadence of breath.

Notice the rise and fall of the navel,

And the expansion and contraction of the ribcage with each inhale and exhale.

Maybe notice the temperature of the air as you breathe in and out of the nose or even the mouth.

And let each round of breath draw you deeper into this moment.

And out of the thoughts,

Out of your day,

And just into this moment with yourself.

Just to be.

And then on your next inhale breath,

Take a nice inhale through the nose.

And exhale,

Sigh out of the mouth,

Let the day go.

Two more like that.

Inhale through the nose,

A gentle exhale,

Sigh to release.

One more inhale,

And exhale,

Sigh,

Notice the shoulders,

The muscles on the face soften.

And then either through the nose or the mouth,

Whatever feels most accessible in this moment.

The next inhale,

Breathe in for a count of 4,

3,

2,

1.

And exhale for 6,

4,

3,

2,

1.

Good,

Again,

Inhale for 4,

2,

1.

And exhale for 6,

3,

2,

1.

Continue like this,

Inhale for a count of 4,

And exhale for a count of 6.

Inhale,

And exhale.

And continue for a few more rounds.

Perhaps the counting feels nice.

Inhale for 4,

And exhale for 6.

Or maybe even just noticing a gentle draw of the exhale longer than the inhale.

So you can feel free to continue to a count,

Or you can just notice the exhale becoming longer than the inhale.

And as you begin to find a rhythm with the inhale for 4 and exhale for 6,

Maybe even bring in a slight pause between the inhale and exhale.

So inhale for a count of 4,

Pause,

And exhale for a count of 6.

And just a few more rounds.

Anytime the mind starts to wander,

Just draw it back to your breath.

Inhale for 4,

Exhale for 6.

Or just extending the exhale longer than the inhale.

And then you can let that practice go for now.

And then on your next inhale,

Take a nice deep,

Full breath in.

And exhale another sigh out,

Let it go.

Namaste.