Calm · Parasympathetic
Extended Exhale
how to do it, step by step
Extended exhale breathing simply makes the out-breath longer than the in-breath, here four seconds in and six seconds out. Slow breathing with a longer exhale is associated in research with greater parasympathetic activity, the branch of the nervous system linked to rest.
How to do it
- Sit or lie down comfortably and let your shoulders drop.
- Inhale: 4 s.
- Exhale: 6 s.
- Repeat the cycle 10 times (the timer counts for you).
- When you finish, return to natural breathing for a few seconds and notice how you feel.
The rhythm
| Phase | Seconds |
|---|---|
| Inhale | 4 |
| Exhale | 6 |
| Level | All levels |
| Duration | 1 min 40 s |
Ready when you are
Duration 1 min 40 s · 10 × Inhale 4 s / Exhale 6 s
- Inhale · 4 s
- Exhale · 6 s
When to practise it
Anytime, anywhere, and discreetly: in a queue, before sleep, or as a first step for people who find breath holds uncomfortable.
Precautions
Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.
Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys
Frequently asked questions
Can I make the exhale even longer?
Yes, as long as it stays comfortable. A ratio of four in and eight out is a common progression. Never strain.
Sources
Other techniques
Cardiac Coherence · Physiological Sigh · Box Breathing · 4-7-8 Breathing · Alternate Nostril Breathing · Resonant Breathing · Bhramari, Bee Breath · Kapalabhati · Bhastrika, Bellows Breath · Energising Breath 2:1 · Diaphragmatic Breathing
Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.