Extend Exhalations 

 

• Extending exhalations is something that can have an impact on your health. For two reasons. It lowers the heart rate. And it increases the heart rate differential. If you want to read more about it, go here>

 

We basically did this same exercise in the Slow the Breath technique. But this time we can experiement with feeling any difference in our heart rate, too.

 

Exercise

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• Notice what your breathing is like. See if you can feel what your heart rate is like, too.

• Count as you inhale and as you exhale. You will be adding a number to each exhalation, up until 10:

  • As you inhale, count to 3,

  • as you exhale count to 4.

  • As you inhale count to 4.

  • As you exhale count to 5.

  • As you inhale count to 5.

  • As you exhale count to 6.

  • As you inhale, count to 6, 

  • as you exhale count to 7. 

  • As you inhale count to 7. 

  • As you exhale count to 8. 

  • As you inhale count to 8. ​

  • As you exhale count to 9.

  • As you inhale count to 9. 

  • As you exhale count to 10.

• At 10, spend a couple more breaths breathing, counting to ten on both the inhalations and the exhalations.

• Let yourself experience slow breathing for a few moments.