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Extended Exhale Breathing
The gentle breathing technique that activates your relaxation response and calms your nervous system
How to Do It
1
Normal Inhale
Breathe in naturally through your nose, filling your lungs comfortably.
2
Slow, Extended Exhale
Exhale slowly through your nose or mouth, making the exhale 2-3 times longer than your inhale.
3
Natural Pause
Allow a natural pause before your next breath. Don't force it.
4
Repeat
Continue for 5-10 minutes or until you feel deeply relaxed.
Benefits
Activates parasympathetic nervous system
Reduces cortisol levels
Improves sleep quality
Enhances mindfulness
Breathing Rhythm
Inhale2-3 seconds
Exhale6-9 seconds
Pause1-2 seconds
When to Use
- • Before bedtime for better sleep
- • During meditation practice
- • When feeling anxious or stressed
- • After a long day to unwind
- • During evening wind-down routine
- • Anytime you need deep relaxation
Pro Tips
- • Start with shorter exhales and gradually extend
- • Place one hand on chest, one on belly
- • Focus on belly breathing
- • Count silently if it helps maintain rhythm
- • Practice in a quiet, comfortable space