Inhale for four, exhale for six or eight. No branding required. The meeting-safe cousin of the physiological sigh.
Breathwork
Moderate evidence
Exhale-extended downshift
Longer out-breath than in-breath. That is the whole protocol.
Details
- Technique
- Nasal inhale 4, longer exhale 6–8, relaxed jaw, 2–5 minutes.
- Benefits
- Down-regulation, Sleep onset
- Scientific evidence
- Longer exhalation increases vagal markers in paced-breathing studies.
- Equipment
- None
Editorial rating ★ 4.4
Daily bread. Pair with coherent breathing if you want a timer.
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