extended exhale
A longer exhale pattern for easing into a quieter state.
traditional name: rechaka
A beginner-friendly pattern where the exhale is longer than the inhale.
A longer exhale can make the whole breath feel less hurried and easier to soften.
Pranayama traditions give special attention to the exhale, or rechaka. Modern relaxation practices also use longer exhales to slow the pace of breathing.
Do not push the exhale. Let it be long, quiet, and comfortable.
these notes summarize research related to controlled breathing. individual results vary, so keep the practice comfortable and stop if you feel unwell.
Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and meta-analysis
Slow breathing may support stress reduction and relaxation
Consistent reduction in heart rate across studies
Enhanced heart rate variability and autonomic balance
Effective for stress management and emotional regulation