Long Exhales - The Secret Tranquilizer

In as little as 2 MINUTES you can naturally stimulate your body's ability to induce a relaxation response.

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Counting

By simply focusing on extending your natural exhale, you can hack your nervous system, reduce stress and sleep better. The easiest and most effective way to practice this kind of breathing is to count your inhales and exhales.

Long Exhales

Using a 4-8 ratio, with the exhale twice as long as the inhale, you are able to maximize this calming effect.

Hold Your Breath

With practice you can add a retention (holding your breath) between each inhale and exhale, using a 4-8-8 ratio: inhale for 4 seconds, hold for 8 seconds, and then slowly exhale for 8 seconds.

Resetting the Nervous System

Before going to bed, practice these breathing techniques to calm the nervous system and prepare for a deep and restful sleep. It's important to recognize the connection between correct breathing and overall health.

Incorporating breathing exercises into your pre-sleep routine can be a simple yet transformative way to prioritize self-care and enhance your overall quality of life. So, take a few moments each night to tune into your breath, let go of the day's tensions, and embrace the tranquility that comes with mindful breathing. Your body and mind will thank you for it as you drift off into a peaceful and rejuvenating slumber.