Learn a simple and powerful breathing technique to calm the body and reduce stress by elongating the exhale.

One morning when I was in college, I woke up with a numb and tingly sensation in my hands. I went to the doctor and he told me I had been hyperventilating due to stress. 

Our body often identifies stressful situations — like urgent emails, upcoming deadlines, unexpected traffic or intense news — as if we are in immediate danger. The sympathetic nervous system kicks in and our body prepares to “fight or flight” even if we are technically safe. Our body is filled with cortisol and adrenaline, our heart beat increases and the pace of our breathing quickens. If we stay in this state for long periods of time, it can lead to hyperventilation, difficulty sleeping, disrupted digestion and more. 

The breath is a powerful tool that can activate our parasympathetic nervous system (the “rest and digest” response). According to the National Institutes of Health, taking longer exhalations can increase relaxation. 

What are the benefits of elongating the exhale?

• Improves mental clarity by providing oxygen to the brain
• Increases focus by counting the breath 
• Slows the heart rate, signaling that it is safe to relax
• Lowers blood pressure
• Improves quality of sleep 
• Relieves stress and anxiety

How do I slow down the exhale to feel calmer?

One of my favorite tools to elongate the exhale is the 4-4-8 breath. It is a simple breathing technique that involves inhaling for a count of 4, holding the breath for a count of 4, and exhaling for a count of 8. You can repeat that cycle 10 times (or as long as you want). Even a few rounds can create a sense of calm in the body and mind. Are you ready to give it a try? Press play on this follow-along YouTube video. 

How do you feel after slowing down the exhale? You can incorporate this breathing technique in the morning to start the day feeling focused, in the middle of the day to reset your energy, or in the evening to unwind and prepare for rest. 

If you would like to learn more mindfulness practices, I offer one-on-one healing sessions that include breath work, yoga, sound healing and more. Each session is customized to your needs to meet you where you are and help you calm the nervous system. Send me an email at shannonkyeager@gmail.com or book a complimentary discovery call with me here to learn more. 

With healing energy,
Shannon