The long exhale: 4 in, 8 out.
2 min, guided, free
In short
Long exhale breathing means breathing out about twice as long as you breathe in, for example four seconds in and eight seconds out, with no holds. Lengthening the exhale is the simplest way to lean on the body's calming side. It is a good breath for anyone who finds holding the breath uncomfortable.
How to do it
- Breathe in softly through your nose for 4.
- Breathe out slowly for 8, through your nose or pursed lips.
- No holds. Twice as long out as in, that's all.
The simplest version of the one rule on this page: breathe out longer than you breathe in. It gives you a few seconds between the feeling and what you do with it.
When it helps
- When you feel angry and want to answer later
- Before you send a message you might regret
- When holds feel uncomfortable
- Any time you want calm without effort
How often: Whenever you feel the heat rising. Two minutes is plenty.
Why it works
A long exhale leans on the body's brake, and your heart rate tends to slow a little on every breath out. Because there are no holds, it works anywhere: at your desk, in the car park, in the middle of an argument. If eight feels long, try three in and six out.
A longer exhale is linked to a slower heart rate and is the shared core of most calming breathing techniques, from the physiological sigh to 4-7-8.
Questions
Why does a long exhale calm you down?
When you breathe out, your heart rate slows slightly. Making the exhale longer leans on this natural brake.
Do I have to count exactly 4 and 8?
No. 3 in and 6 out, or 5 in and 10 out, work the same way. Keep the exhale about twice as long.
Nose or mouth?
In through the nose. Out through the nose or softly through pursed lips, whatever feels easier.
Related breaths
Be kind to yourself
A simple breathing exercise, not treatment. Breathe gently and stop if you feel dizzy, tingly or unwell. Never while driving or in water. If you are pregnant or live with a heart, lung or blood pressure condition, epilepsy or panic attacks, talk to your doctor before trying fast or held breaths. All breathing exercises