Long-exhale breathing

Long-exhale breathing calms the body by making the out-breath longer than the in-breath.

How to do it

1. Breathe in through the nose for a count of 4.
2. Breathe out slowly through the mouth for a count of 6 to 8.
3. Repeat five to ten times.

Why it works

Slow breathing is associated with greater relaxation and reduced arousal and anxiety, partly through effects on the autonomic nervous system.¹ It works anywhere — a cell, a classroom, a free-throw line, a boardroom.

See also

• Emotional regulation
• The pause
• Body scan

Cite this entry: Samual Nathaniel Brown. “Long-exhale breathing.” The Emotional Literacy Encyclopedia, 10P Program, 2026-10-25. https://emotionalliteracy.org/tools/long-exhale-breathing/