The paced exhale

Completed

14 min

Lengthen the exhale to invite the parasympathetic response. Four in, two hold, six out.

Lesson notes

Inhale for a count of four through the nose. Hold softly for two. Exhale for six.

If six feels long, start with five. The ratio matters more than the exact count.

Practice for eight rounds, then sit in silence for one minute.

Transcript

[0:00]Today we shape the breath gently. Inhale for a count of four.

[1:20]Hold softly for two. Soft hold, not a clamp. Then exhale for six.

[3:00]If six feels long, start with five.

[6:15]Notice the pause after the exhale.

[9:40]Practice for eight rounds, then return to natural breath.

[12:05]Write down one sensation you noticed. That note is your homework.

This practice landed for me after the second round. Grateful for the pacing.

Same. I keep a note on my desk that just says soft jaw.

Reading this before bed helped more than pushing through another technique.