The Long Exhale

Make the out breath twice the in breath

The common root of most calming breathwork

The simplest rule in all of breathwork: a longer exhale settles you. In for four, out for eight, and let the shoulders come down with it. Works anywhere, invisible in a meeting, and needs nothing but remembering to do it.

1. 1Inhale through the nose for four counts
2. 2Exhale slowly for eight
3. 3Let the exhale be soft, not forced
4. 4Ten rounds