How To Practice The Extended Exhale Breathing Technique

Extended exhale breathing is a simple and effective technique for reducing stress and promoting relaxation. This technique involves exhaling for a longer duration than inhaling, which can activate the parasympathetic nervous system and promote relaxation. In this article we will explore the steps for practicing the extended exhale breathing technique and discuss the neuroscience behind this technique.

The Neuroscience Behind Extended Exhale Breathing
Extended exhale breathing can activate the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress. When we inhale, the sympathetic nervous system is activated, leading to an increase in heart rate and blood pressure. When we exhale, the parasympathetic nervous system is activated, leading to a decrease in heart rate and blood pressure (1).

Moreover, extended exhale breathing can increase the activity of the vagus nerve, which is the main nerve of the parasympathetic nervous system. The vagus nerve is responsible for regulating heart rate, digestion, and other bodily functions, and has been shown to play a role in reducing stress and anxiety (2).

Benefits of Extended Exhale Breathing
Practicing extended exhale breathing has numerous benefits for reducing stress and promoting relaxation. By activating the parasympathetic nervous system and increasing vagal tone, individuals can reduce stress and promote relaxation, leading to better sleep quality and overall health and well-being.

Extended exhale breathing has been shown to reduce cortisol levels, a hormone that is produced in response to stress and can interfere with the sleep-wake cycle (3). Additionally, extended exhale breathing has been shown to improve heart rate variability, a marker of overall health and well-being (4).

Moreover, extended exhale breathing has been shown to reduce symptoms of anxiety and depression, as well as improve sleep quality and quantity (5).

Step-by-Step Guide to Extended Exhale Breathing

1. Find a quiet and comfortable place to sit or lie down, where you won't be disturbed.
2. Begin by taking a few deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth.
3. Inhale through your nose for a count of four.
4. Exhale through your mouth for a count of six.
5. Repeat this pattern of inhaling for four counts and exhaling for six counts for several minutes, gradually increasing the duration of your exhale.
6. If you feel lightheaded or uncomfortable at any point, return to normal breathing.

Summary
Extended exhale breathing is a simple and effective technique for reducing stress, promoting relaxation, and improving sleep quality and quantity. By activating the parasympathetic nervous system and increasing vagal tone, individuals can reduce stress and promote relaxation, leading to better sleep quality and overall health and well-being.

References
Grossman, P., & Taylor, E. W. (2007). Toward understanding respiratory sinus arrhythmia: relations to cardiac vagal tone, evolution and biobehavioral functions. Biological Psychology, 74(2), 263-285.
Koopman, F. A., Chavan, S. S., Miljko, S., Grazio, S., Sokolovic, S., Schuurman, P. R., … & Tracey, K. J. (2016). Vagus nerve stimulation inhibits cytokine production and attenuates disease severity in rheumatoid arthritis. Proceedings of the National Academy of Sciences, 113(29), 8284-8289.
Jerath, R., Edry, Pal, G. K., Velkumary, S., & Madanmohan. (2004). Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian Journal of Medical Research, 120(2), 115-121.
Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., … & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.
Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78(5), 571-579.