Login
From the clinic
I’d rather you do a beautifully slow five-second exhale than a forced eight-second one. The number is a guide, not a target. The skill is in the quality of the exhale — quiet, steady, passive, no squeeze.If the long exhale feels too much — slow it down. Imagine you’re blowing out gently through your two front teeth, a soft narrow stream of air. That cue alone fixes most over-exhalers in one practice.
- Naomh
Throughout your day
Moments to Lengthen the Exhale
Two or three slow exhales is enough. You’re not adding another practice — you’re noticing the moments when the long exhale belongs.
After reading a difficult email
Two slow 4-in / 8-out cycles before you reply. The reply gets better. So does your nervous system.
Sitting at a red light
Three long exhales. Hands soft on the wheel. Jaw soft.
Before a difficult conversation
Five long exhales — alone, before you walk in. Your tone will land an octave lower.
As you get into bed
Hands at 10 and 2. Ear over shoulder. Soften the jaw. One slow nasal exhale before the light changes.
First thing on waking
Before reaching for the phone — three long exhales, still in bed. Set the day’s nervous-system tone.
After sitting down at your desk
Unsupported. Three long exhales before the screen comes on.
When you catch yourself bracing
Jaw tight, shoulders up, breath shallow? Two slow exhales. Watch the body release.
Between meetings or tasks
Sixty seconds. Three long exhales. The body resets between, not during.