Breath work · 4 minutes
The Long Exhale
Exhales twice as long as inhales, for eight cycles.
The vagus nerve is a piece of string. An exhale longer than an inhale pulls on it gently.
How to practice
Settle. Inhale through the nose for a count of four. Pause briefly. Exhale through the nose for a count of eight — slow, smooth, controlled. Brief pause. Repeat eight cycles.
If eight is too long at first, start at six and build. Don't force. The aim is elongation, not performance.
Why it works
Extended exhalation activates the parasympathetic branch of the vagus nerve, lowering heart rate and shifting the body out of fight-or-flight. Clinical studies place the effect within minutes.