Extended Exhale 🫁 #

Prelude #

For a long time, I was skeptical that mindful breathing would have any special effect. I mean, we all breathe all the time; it’s the most ordinary thing. What could possibly be special about it?

The Technique #

To calm yourself, exhale for a longer duration than your inhalation.¹²³

Important Considerations #

This technique should not be done like static apnea holds in preparation for freediving 🤿. As soon as you feel any hint of anxiety (i.e., air hunger), do not hesitate to resume breathing. If you do not feel continuously calm then you are not breathing enough. If you get behind on breathing then feel free to take 1-5 quick deep breaths and then return to the protocol.

Avoid timing the duration of inhales or exhales. Watching the clock or counting seconds ⏲️ can distract from the feeling of calm. It is obvious that a quick inhale is of shorter duration than a long exhale; rough approximation of the relative durations is adequate precision. Try to extend the length of time that you remain calm as air hunger increases, but resume breathing immediately before the sense of calm flips into anxiety.

As far as I am aware, this is the only meditation technique that works mostly independently of the external environment. You can practice this during Monday morning rush hour on the New York City subway 🚆 (not the most calm and soothing environment).

When not combined with other meditation techniques, the effect of this technique is not long-lasting. Whatever calm you enjoy is typically sustained only while focused on your breathing.

Comparison to Traditional Breathing Meditation #

Traditional breathing meditation involves:

• Closing your eyes and focusing on your breath
• Noticing physical sensations during inhalation and exhalation

Advantages of Extended Exhale:

• Controlled exposure to anxiety induced by air hunger, similar to exposure therapy
• The pause in breathing invites a pause in thinking
• Clear guidelines for breathing pace, reducing uncertainty

References #