6 surprising benefits of a long exhale (and how to do it)

Stress & Anxiety

Aug 15

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Feeling stressed or anxious? Taking a long exhale could be just what you need. Discover how it works, what it does to your body, and 8 tips to try it yourself.

It’s not always obvious when your body is in stress mode, but if you pay close attention, the signs are there: shallow breathing while you’re writing a tense email, looping thoughts in bed while your brain tries to race through the next day’s to-do list, or maybe a clenched jaw while you’re stuck at yet another red light. Everything feels a little harder than it should, and powering through just makes you more anxious.

Sadly you can’t think your way out of a stress spiral, but you may be able to breathe your way through one. Taking a long, slow exhale can have an incredibly powerful effect on your nervous system. Emerging research suggests that elongating your exhale may help calm your mind, lower your heart rate, and restore a sense of balance… all within just a couple of seconds.

So how could something so simple have such a big impact? And how long does your exhale need to be to get those benefits? We’ll share what science says about taking a long exhale, and learn simple ways to incorporate it into your (likely very stressful) days.

What is a long exhale?

A long exhale is exactly what it sounds like — breathing out more slowly than you breathe in. It’s subtle, yet effective, because it can shift the rhythm of your breathing to support your body’s natural ability to relax.

Most of us tend to breathe in and out at the same pace, especially when we’re not paying attention. But when you consciously extend the length of your exhale (even if it’s just by a couple of seconds), your nervous system gets a cue to slow down. This can play a big role in reducing stress.

What are the potential benefits of long exhales?

Simply extending your exhale has the potential to shift your entire internal state. This small change in breath rhythm taps into the vagus nerve, which helps regulate the parasympathetic nervous system. This part of your body handles rest, digestion, and recovery, and when it’s activated, can help you calm down much faster.

The theory is that the inhale tends to activate and energize, while the exhale helps the body downshift. A longer exhale essentially tells your system to stop bracing, and that it’s okay to just relax for a while.

Let’s break down the six mental and physical health benefits of a long exhale.

Mental health benefits

Reduces anxiety and panic symptoms: When your breath is fast and shallow, your brain gets the signal that something’s wrong — which cues more anxiety. A longer exhale can slow your heart rate and interrupt that danger signal, creating space between you and the spiraling thoughts.
Improves focus and clarity: Stress can scramble your ability to concentrate. A longer exhale may help quiet the mental noise, so that you can think more clearly and stay present with the task in front of you.
Supports emotional regulation: Pausing to exhale slowly gives you a moment to respond rather than react. It creates just enough of a buffer to check in with yourself, which can make all the difference during tense conversations.

Physical health benefits

Lowers heart rate and blood pressure: A slow exhale can activate the vagus nerve, which helps dial down your cardiovascular stress response. Over time, practicing longer exhales may support a more stable heart rate and lower resting blood pressure.
Relieves muscle tension: Ever notice how your shoulders creep up by your ears when you’re stressed? A long exhale can help those muscles unclench. It’s a cue for your body to soften… quite literally.
Promotes deeper sleep: Practicing a long exhale before bed (or even in bed) can ease the transition into sleep. By slowing your breath and calming your nervous system, you start to create the right internal conditions for rest naturally.

How to practice a long exhale: 8 tips to maximize relaxation

The good thing about a long exhale? It’s a low-lift practice that can easily work into your day-to-day life. But of course, a little intentionality can go a long way.

Here are some simple ways to make this breathing work for you, no matter how much time you have.

1. Start with a 4-6 ratio

A good place to start is to inhale for a count of four and exhale for a count of six, as it’s the most beginner-friendly practice.

You can count in your head or sync it with some mindful movement. If the 4-6 ratio feels too long for you, consider scaling it down to a 3-5 or 3-4 pattern. The key is that your exhale is a little longer than your inhale, but it shouldn’t make you uncomfortable.

2. Try it in everyday moments

We know that trying to build a meditation practice can be difficult even on the best of days, which is why this practice is so effective. You can use it anytime, anywhere, when life gets stressful.

Try it while waiting in traffic, before opening an email you’ve been dreading, during a tense conversation, or even as part of your bedtime wind-down. The better it can fit into your day, the more likely you are to use it.

💙 Calm down with the breath during this Wind Down (for Sleep) meditation with Chibs Okereke.

3. Pair your breath with grounding techniques

Add sensory cues to deepen the calming effect of the practice. Try placing your feet flat on the floor, noticing the pressure as you breathe. You could also press your thumb and forefinger together during each inhale, and release them with each exhale.

These small touches reinforce the physical sense of being rooted and present.

4. Use a visual anchor

Some people find it easier to pace their breathing with visual cues instead of sensory ones. If that’s you, try tracing a rectangle in your mind: breathe in along the short side (four counts) and then out along the long side (six counts).

You could also follow your breath with your eyes along a window frame, your phone screen, or the pattern of tile on the wall. The anchor itself doesn’t matter so much as the attention behind the practice.

5. Set gentle reminders throughout the day

Breathing tends to be reactive, and we only ever notice it when something feels off. To remind yourself of the practice, try setting a recurring alert on your phone that just says, “exhale” or “breathe out slowly.”

You could also attach it to things you already do, like brushing your teeth, washing your hands, or refilling your water bottle. This trick, called habit stacking, makes it more likely to stick to something new by pairing it with something you don’t think twice about doing.

6. Practice before transitions or triggers

A long exhale can act like a soft reset between tasks or emotional gear shifts. Try one before walking into a stressful meeting, making a phone call, or putting the kids to bed.

You can also use it right after reading the news, checking your bank account, or anything else that tends to spike your system. If you know you’re going into something stressful, that’s the perfect time to try it.

7. Don’t worry about doing it perfectly

This isn’t a test. If you get distracted or shorten your breath, it’s okay. Gently start again when you notice.

The power of this practice is its repeatability and accessibility, not doing it “right” all the time.

8. Use tech to help

If you prefer to use an app or guided meditation to help you practice longer exhales, do it.

These tools can help you internalize the rhythm and learn it faster… especially if you’re new to meditating.

💙 Practice extending your exhale during the quick Breathe to Calm Down meditation with Chibs Okereke.

Long exhale FAQs

What does a long exhale mean?

A long exhale means that your out-breath is intentionally longer than your in-breath by a few seconds so that your nervous system settles.

A typical example is inhaling for four counts and exhaling for six, but you could also go longer or shorter with the practice. The goal is a soft, steady rhythm that feels manageable, not forced.

What are the benefits of a long exhale for mental health?

A long exhale can help regulate emotional responses by activating the parasympathetic nervous system, which is responsible for calming and recovery. When you’re anxious or overwhelmed, your breath naturally becomes shallow and rapid, which feeds a loop of stress. But a longer exhale can interrupt that loop.

The extended exhale can slow your heart rate, signal safety to your brain, and create space between you and reactive emotions like panic, irritability, or rumination. Over time, this practice may also support emotional resilience and greater stress tolerance.

How do I do a long exhale correctly?

The most effective approach to a long exhale is to keep it simple and sustainable. Breathe in gently through your nose for a few seconds, maybe a count of three or four, and then exhale slowly through your nose or mouth for a longer count, such as five or six.

It’s important that the exhale feels soft, not strained. If you find yourself gasping or tensing, scale it back.

Why does a long exhale help calm my nervous system?

The longer exhale works by signaling a relaxing response to the vagus nerve, which plays a central role in calming the body’s stress response. When you exhale slowly, your heart rate can decrease and your nervous system can shift into a more relaxed state.

This down-regulation tells your body it’s safe to rest, digest, and recover. That’s why even a few extended exhales may help you feel more grounded, less reactive, and more present in your body.

How often should I practice long exhales?

There’s no fixed rule. You can use this technique as a daily check-in, a quick intervention during stressful moments, or part of a longer relaxation practice. Some people do a few rounds in the morning, others use it to wind down at night, and many keep it in their back pocket for whenever stress flares up.

Even one or two slow exhales repeated throughout the day can have a cumulative effect on your nervous system over time. Think of them as micro-doses of calm: easy to fit in and surprisingly effective.

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Calm Editorial Team