Why the out-breath is longer
The body has its own brake pedal, and it is pressed on the way out. A short, honest account of what slow breathing does — and what it doesn’t.
Notice3 min read
How it goes
- 01
Settle 30″
Sit with your back supported and your hands resting on your thighs. Let your eyes close, or rest your gaze on the floor.
- 02
Find the count 30″
In through the nose for a slow count of four. Out for a count of six, through the nose or softly through the lips. The first few can be rough.
- 03
Keep the pace 3′
Four in, six out. When the mind wanders, come back to the count of the out-breath. Let the shoulders drop a little each time.
- 04
Let the count go 45″
Stop counting. Breathe however the body breathes, and notice how much of the rhythm stayed.
- 05
Return 15″
Open your eyes. Find one thing in the room to look at. You’re back.
This is the pace the room keeps in the Breathe passage of every class: about four seconds in and six seconds out, close to six breaths a minute. Many people find their breath drifting toward it on its own after a few minutes.
You can follow the tool on this site or count silently. Either way, the numbers are scaffolding. If four and six feel long today, make it three and five. If they feel easy, let the out-breath be a little slower than the in-breath and stop measuring. The aim is a breath so easy you can forget about it.
If you want to know why the long exhale matters, read Why the out-breath is longer. Nothing here is a treatment for anything. It is five minutes of breathing at a gentle pace, often enough to notice that you are somewhere other than where you started.
Take care. Keep the breath easy and never strain for the count. If you feel light-headed or uneasy, return to your ordinary breathing. Never practise while driving. If you have a heart or lung condition, keep to a comfortable pace and check with your own clinician if unsure.
Keep reading
Yoga’s inner four limbs
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What it means that the room breathes
Light and sound that rise and settle at the pace of a long out-breath. What we mean when we say the room breathes, and what we are careful not to mean.
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