Long Exhale Count: Reduce heart rate and blood pressure

Long Exhale Count

  1. Seated comfortably and breathing with your nose, take a small, quiet inhale lasting 2 seconds
  2. Then exhale quietly by the nose for 5 seconds
  3. At the end of the exhale pause for 2 seconds
  4. Repeat this 9 times

At the end of the 10 breaths inhale for 3 seconds, exhale for 7 seconds and pause for 3 seconds.

This ratio can be repeated and lengthened until a feeling of wellness and well-being is present.

The ratios are;
2 : 5 : 2
3 : 7 : 3
3 : 10 : 3
4 : 12 : 4
4 : 16 : 4
5 : 20 : 5

Repeat this during the day or as an exercise to find calm before sleep.

Tip: If you have difficulty counting in your mind, download a Metronome app to your smartphone and set the tempo to 50BPM