06:51

Slow Exhale Breathing Exercise To Calm The Nervous System

by Hannah De Maagt

Rated

4.6

Type

Activity

Meditation

Suitable for

Everyone

Plays

97

In this short breathing exercise, we will breathe in for 4 counts and breathe out for 6 counts. Whenever you feel restless, stressed, or too much in your head: using this simple practice to make your exhalations longer than your inhalations can be really helpful. By extending your exhalations you'll calm down the nervous system and you’ll feel instantly more relaxed.

Relaxation Stress Relief Nervous System Mindfulness Clarity Spine Alignment Chest Opening 4 4 6 Breathing Natural Breath Awareness Clarity Of Mind Present Moment Awareness Facial Muscle Relaxation Shoulder Relaxation Breathing Exercises Calm Nervous System Extended Exhalation

Transcript

Find yourself a comfortable sitting position and gently close your eyes.

Make sure your spine is straight,

Your head is in line with your spine and you can relax your facial muscles,

You can relax your shoulders,

Slightly open your chest and just simply become aware of your natural breath.

You don't need to change anything,

Just simply observe the natural inhalation and the exhalation,

Your natural,

Spontaneous,

Effortless breath.

In this practice,

We will extend the exhalation and by extending the exhalation,

Our nervous system will calm down and we will feel relaxed and calm.

You might experience more clarity in the mind and we will become more present.

We will breathe in for four counts and breathe out for six counts and we will breathe in and out through our nostrils.

Now to begin the practice,

We will take a deep breath in through our nose and one deep breath out through the mouth and now breathe in for 1,

2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

5,

6,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

5,

6,

Breathe out 2,

3,

4,

5,

6,

Breathe in 2,

3,

4,

5,

6,

Breathe out 2,

3,

4,

5,

Meet your Teacher

Hannah De Maagt Rickmansworth, Verenigd Koninkrijk

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© 2026 Hannah De Maagt. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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