Breathwork · 6 min
A sedating breath pattern that lengthens the exhale to trigger the parasympathetic nervous system.
Why this session
A longer exhale than inhale is the fastest lever for shifting out of fight-or-flight. This pattern is a proven pre-sleep tool for shift workers.
Lie on your back or sit against a wall. Tongue rests lightly behind the top front teeth.
beginner cueSupport the knees with a pillow.
Exhale fully through the mouth with a soft whoosh, emptying the lungs.
beginner cueAny full exhale works.
Inhale through the nose for 4. Hold for 7. Exhale through the mouth for 8. Repeat 4 breath cycles.
beginner cueShorten the counts but keep the 1:2 exhale ratio.
Second set of 4 cycles. Let each exhale feel a bit longer than the last.
beginner cueRest a cycle if needed.
Final set of 4 cycles. Slow, quiet, effortless.
beginner cueAny pace that feels calm.
Release the count entirely. Let the breath be quiet. Stay here or drift toward sleep.
beginner cueNo effort — just rest.