What is an extended exhale?
This practice gently lengthens the outward breath while keeping the inhale easy. A 4:6 ratio is one option, not a target. A smaller difference such as 3:4 or 4:5 is equally valid when it allows the breath to remain smooth.
How to practise
- Sit or lie comfortably and let the abdomen, shoulders, and jaw soften.
- Take one natural breath without changing it.
- Inhale gently through the nose for four counts.
- Exhale smoothly through the nose for six counts; never push out the last air.
- If six feels effortful, use 3:4 or 4:5. Continue briefly, then let the breath return to normal.
Possible benefits
- May support a sense of relaxation.
- May offer a gentle transition into an evening routine.
- May encourage awareness of a slower, smoother rhythm.
Cautions
- Avoid forcing or prolonging the exhale.
- People with respiratory or cardiac conditions should use a comfortable natural rhythm and seek professional guidance when needed.
- Stop if you feel dizzy, faint, breathless, panicked, painful, or otherwise unwell.
Practise gently
Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated or lying safely, never while driving, in water, or operating equipment. If you are pregnant, under 18, have a heart, blood-pressure, neurological or respiratory condition, or are recovering from illness or surgery, consult a qualified healthcare professional before unfamiliar breathwork.