Day 1 – The Extended Exhale

Day 1 – The Extended Exhale

An extended exhale calms a person down because it activates the parasympathetic nervous system (PNS), specifically the vagus nerve, which is responsible for the body’s “rest and digest” response.

How It Works:

Regulates the Autonomic Nervous System (ANS):
The sympathetic nervous system (SNS) triggers fight or flight (increased heart rate, shallow breathing, muscle tension).
The parasympathetic nervous system (PNS) triggers rest and digest (slows heart rate, deepens breathing, relaxes muscles).
An extended exhale signals the body to shift from SNS to PNS, reducing stress.

Reduces Heart Rate:
Inhalation slightly increases heart rate, while exhalation slows it down.
A longer exhale prolongs the calming effect, helping to regulate stress responses.

Stimulates the Vagus Nerve:
The vagus nerve runs from the brainstem to the abdomen and controls relaxation responses.
Exhaling slowly activates the vagus nerve, lowering cortisol (stress hormone) and promoting relaxation.

Prevents Hyperventilation:
Shallow, fast breathing (common in anxiety) decreases CO₂ levels, making symptoms worse.
An extended exhale balances oxygen and CO₂, preventing dizziness and calming the mind.

Try This Exercise:

👉 “4-6 Breathing” Technique

Inhale through your nose for 4 seconds
Exhale slowly through your mouth for 6 seconds
Repeat for 2-3 minutes and notice the shift in your body.

Reflection Questions:

• • What did you notice about your body’s tension levels before and after practicing extended exhalation?
  • Did you observe any changes in your heart rate or muscle relaxation during the exercise?
  • How did your mood shift after completing the extended exhale practice?