Breathwork Bundle (150 pages)

EXTENDED EXHALE

Extended exhale breathing is a technique designed to activate the parasympathetic nervous system, which helps to calm the mind and body. This practice can significantly reduce stress and promote relaxa tion. Begin by finding a comfortable seated position with your spine straight and shoulders relaxed. Close your eyes and take a few moments to settle into your breath, noticing its natural rhythm. Start by inhaling deeply through your nose for a count of four, al lowing your lungs to fill completely. As you exhale, slowly and gently ex tend your exhale for a count of six. Focus on making your exhale longer than your inhale, feeling the breath leaving your body. Continue this pattern, inhaling for four counts and exhaling for six counts, for the next 5 to 10 minutes. If comfortable, you can gradually increase the count to inhaling for five and exhaling for seven, or inhaling for six and exhaling for eight. Pay attention to the calming effect of the extended exhale, and allow any tension or stress to melt away with each breath out. This practice can help to induce a state of deep relaxation and ease.