About This Practice

A slow, breath-led practice that gently draws the exhale longer and softer, settling the body and inviting a calmer, quieter state.

Benefits

A softer, calmer body as the breath slows
A gentle shift toward rest and settling
Release of held tension in the jaw, shoulders, and hands
A quieter, more grounded feeling to carry with you

When to Practice

Anytime you feel wound up, or as a way to wind down at the end of the day

How to Practice

Find somewhere you won't be disturbed, and settle into a position you can hold comfortably — sitting or lying down both work well. Have something soft beneath you if you like. Let the guidance lead the breath, but never force it. If lengthening the exhale ever feels like effort, simply drift back to your natural rhythm and rejoin when it feels easy. There is no ratio to hit. When it feels comfortable, simply let the out-breath trail a little longer than the in-breath. At any point, you can return to your natural rhythm.

Science & Research

Slow breathing is commonly used to support relaxation. Some people find a slightly longer exhale comfortable, but ease matters more than reaching any particular pace.

Tips

Let the exhale, not the inhale, be the focus — an out-breath a little longer than the in-breath is the heart of this practice.
Breathe through the nose where you can, keeping the breath quiet and smooth.
If your mind wanders, that's completely normal — just return to the next slow exhale.
A folded blanket or cushion under the knees or head can make lying down more comfortable.

Precautions

If lengthening the breath feels uncomfortable, simply return to your natural rhythm. Never practise while driving.

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