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Extended Exhale
Rechaka
Longer exhale activates the relaxation response.
Beginner
4s in • 8s out
Relax & Sleep
Ready to Practice?
Use this technique with our guided session.
Evidence-Based Technique
1 peer-reviewed studies validate this technique's effectiveness. Research shows measurable benefits for stress, calm.
Latest: Neuroscience & Biobehavioral Reviews (2022)View Study
Proven Benefits
StressCalm
Scientific Evidence
Research shows this technique has measurable physiological effects. Studies are peer-reviewed and published in medical journals.
Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and meta-analysis
Laborde, S., Allen, M.S., Borges, U. et al. (2022) • Neuroscience & Biobehavioral Reviews
Comprehensive meta-analysis of controlled breathing studies showing consistent benefits across various breathing techniques.
Slow breathing significantly improves stress reduction and relaxation
Consistent reduction in heart rate across studies
Enhanced heart rate variability and autonomic balance
How It Works
1
Nervous System
Promotes stress reduction and relaxation and stress reduction
Quick Stats
DifficultyBeginner
CategoryRelax & Sleep
Cycle Duration12s
Pattern4-0-8-0
Studies1
Safety Check
- • Start slowly and build gradually
- • Stop if you feel dizzy or uncomfortable
- • Consult a doctor if you have health conditions