The Long Out-Breath: The Simplest Way to Calm Your Body
Of all breathing practices, this is the easiest to learn: make the out-breath a little longer than the in-breath. Here is how, and why people use it.
If you only learn one breathing practice, make it this one. It takes no equipment, no app and no special position, and you can do it anywhere: in bed, in a waiting room, in the car before a hard conversation.
How to do it
1. Sit or lie comfortably. Let your shoulders drop. 2. Breathe in gently through your nose for a slow count of about four. 3. Breathe out slowly, through your nose or softly through your lips, for a count of about six. 4. Don't hold your breath at any point. Just let the out-breath be longer and softer than the in-breath. 5. Repeat for two to five minutes.
If the counts feel too long, make them shorter, for example in for three, out for four or five. The exact numbers matter less than the feeling: easy in, long and slow out.
Why people use it
Your breathing and your heart are closely linked. When we breathe in, the heart tends to speed up a tiny bit. When we breathe out, it tends to slow down a little. Making the out-breath longer leans gently on that slowing side.
Slow breathing is also linked with the parasympathetic nervous system, sometimes called the "rest and digest" system. Small studies have found that slow, paced breathing can lower stress and help people feel calmer. Research is still growing, and results differ from person to person, but the practice is gentle and safe for most people.
When to use it
- At bedtime, as the last thing before lights out.
- If you wake in the night and your mind starts to race.
- Before a stressful moment: a phone call, an appointment, a meeting.
- Any time you notice your shoulders up by your ears.
Common mistakes
- Breathing too deeply. Big, forced breaths can make you light-headed. Keep the breath soft and quiet.
- Holding the breath. Some popular methods use long holds. If holds make you anxious or short of air, skip them.
- Trying to get it perfect. If your mind wanders, simply come back to the next out-breath.
A note on health
If you have a heart or lung condition, feel dizzy or have chest pain, stop and talk to your doctor. Breathing practices support wellbeing but do not replace medical care.
