A version of this exercise was suggested to me by breathing expert Andy Sabatier on Episode 18 of the RARE SENSE Podcast as a way to engage your parasympathetic nervous system and feel more relaxed. The idea is to keep the length of your inhalations fixed but slowly extend the time of your exhalations over the course of ten to fifteen minutes.
I recorded a video on YouTube to help guide you. It includes a 60 BPM backing track with separate tones to indicate when to breathe in and when to breathe out. I also verbally cue you for the first couple of rounds. My voice then trails off. Inhalations stay fixed at four seconds. Exhalations start at the same interval but increase by one second every five full breathing cycles, up to fifteen, and I tell you when each change happens.
Breathe through your nose from your diaphragm in a calm manner. You shouldn’t be uncomfortable at any point. If you start to struggle, please stop the exercise. But you might surprise yourself with how well you can do. When you are done, assess how you feel.
I’ve included an audio-only version of this track below for paid subscribers.
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DISCLAIMER: RARE SENSE content is not medical advice. Nor does it represent the official position or opinions of any other organization or person. If you require diagnosis or treatment for a mental or physical issue or illness, please seek it from a licensed professional.