Long Exhale

"Long Exhale" is a short audio track guiding a mindfulness breathing exercise that encourages you to embrace the power of intentional exhalation. With this practice, you will focus on slowing down and lengthening your exhales. As you find a comfortable position and close your eyes, the gentle guidance of the track will lead you to take a deep breath in, followed by a slow and controlled exhale. By deliberately extending your exhale, you create a sense of release and relaxation, allowing your body and mind to let go of any tension or stress.

This exercise promotes mindfulness, centering your attention on the present moment and the soothing rhythm of your breath. Discover the transformative power of "Long Exhale" as you embark on a journey of deep relaxation and inner calm, harnessing the tranquility that comes with each deliberate and mindful breath.

Transcript

Lengthen your exhale,

Sitting comfortably,

Leaning back or lying down,

Keeping your eyes closed or with open eyes,

Whatever you're comfortable.

This exercise calms the nervous system by taking a really long exhale.

Trying to push out the air as long and as much as possible out of your lungs.

And then at the end of the exhale,

Just simply letting go and you will naturally breathe in air,

Taking a deep inhale.

And then again,

Trying to exhale for as long as possible,

Pushing out all the air for as long as possible.

And then letting go of the exhale.

Inhaling,

Maybe adding a smile.

And then again,

Exhaling for as long as comfortably possible,

Pushing out all the air out of your lungs.

Really long exhale.

And then letting go of the exhale when you can't push out any more air.

Inhaling,

Adding a smile.

And then one more time,

Pushing out as much air as possible out of your lungs.

As long as possible.

And then letting go of the exhale,

Inhaling naturally,

A deep belly inhale ideally.

With a smile.

And you can keep going with this long exhale for as long as possible.

If you're feeling a little bit lightheaded or dizzy,

It means that it's working,

That it's calming down your nervous system.

Thank you for practicing lengthening your exhale.

Just sense how you're feeling now.