Slow Exhale — Settle
remaining
A slow, breath-led practice that gently draws the exhale longer and softer, settling the body and inviting a calmer, quieter state.
Type
nsdr
Best Time
Anytime you feel wound up, or as a way to wind down at the end of the day
Duration
10 min
Mode
Guided
Phases
Benefits
NSDR puts your brain into a state similar to sleep while remaining conscious. It is perfectly okay to fall asleep. Your body will get what it needs.
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
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.