3–6 Extended Exhale Breathing (5 Mins)

Here is a slightly longer version of the 3–6 breathing practice, allowing more time for the body to soften and settle. The extended exhale supports nervous system regulation, slows racing thoughts, and eases physical stress responses. Well-suited for anxiety, emotional overload, or as a grounding pause during the day.

Transcript

3-6 Extended Exhale Breathing By making the exhale a little longer, We send a clear message of safety to the body. And every out-breath that you have is like giving your nervous system an extra soothing stroke. So find a comfortable position. Let your shoulders soften. If the counting ever feels like too much, Simply remember. Shorter in, Longer out. We'll breathe in for 3 and out for 6. Really simple. Let's start. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. You're doing really well. Exhale, 2, 3, 4, 5, 6. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. My body knows how to settle. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. It's safe to go slow. I am resting in the middle of this storm. I can come home to myself. I support myself from the inside. I'm carrying this moment with kindness by being with my breath. Exhale, 2, 3, 4, 5, 6. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6. Inhale, 2, 3. Exhale, 2, 3, 4, 5, 6.