Leaning Into the Exhale: How to Use Your Breath to Reduce Stress
With the hectic holiday season just around the corner—and with all the craziness going on in the world—we need a way to stay calm, centered, and relaxed.
This month, I want to talk about using breathwork to prevent and reduce stress, improve work-life balance, and cultivate deep relaxation.
My friend and multiple world record holder Stig Severinsen sums up the anti-stress, anti-anxiety breathing principle perfectly:
“Relaxation is in the exhalation.”
What this means is simple: if you want to relax, stay calm, or reduce anxiety, you need to learn how to lean into the exhale.
Why the Exhale Helps You Relax
When you inhale, you naturally activate the sympathetic branch of your autonomic nervous system—the body’s “fight or flight” response.
When you exhale, you activate the parasympathetic branch, often called the “rest and recover” mode.
In Chapter 2 of my upcoming book, Just Breathe, I discuss the relationship between breathing and the nervous system. Chapter 3 explores these concepts in even greater depth.
For now, here are a few simple techniques you can use to counter stress, tension, nervousness, and anxiety.
Learn from High Performers
Have you ever noticed that elite athletes and performers take a conscious breath before they shoot, swing, throw, kick, dive, or perform?
That’s no coincidence.
People who perform under pressure use their breath to regulate their psychological, emotional, and physiological state.
You can do exactly the same.
A Simple Breathwork Practice for Stress Relief
When you notice yourself becoming stressed, tense, upset, or anxious:
- Pause and focus on your breathing for a few moments.
- Take two or three deliberate sighs of relief.
- Relax your jaw, neck, and shoulders as you exhale.
- Use each exhale to settle into a place of inner stillness and peace.
After several soothing sighs, begin making your exhales longer.
Aim for your exhale to last at least twice as long as your inhale.
Continue the Exhale Mentally
Once the air has completely left your lungs, continue to exhale mentally or energetically.
Imagine that your exhale keeps flowing, even though no more air is leaving your body.
From the outside, it may look like you’re simply pausing after the exhale.
On the inside, however, your experience is one of continuing to release, soften, and let go.
Allow yourself to ride the exhale into a place of deep peace and stillness.
Remain relaxed, soft, and open as you settle more deeply into that feeling.
Practice Longer Exhales
A gentle way to begin is:
- Inhale for 2 counts
- Exhale for 4 counts
- Rest in the pause for 4 counts, while continuing to mentally exhale
As this becomes comfortable, progress to:
- Inhale for 3 counts
- Exhale for 6 counts
- Pause for 6 counts, maintaining the feeling of energetic exhalation
If you make your inhale slightly fuller or allow it a gentle stretch, you’ll naturally create a more complete and satisfying release on the exhale, helping to activate the body’s relaxation response.
Make the Exhale Your Place of Calm
As you practice, remember to continue the feeling of exhaling mentally after all the air has left your lungs.
Stay relaxed.
Stay open.
Keep leaning into the exhale.
With regular practice, you’ll find that just one or two conscious breaths can help release stress and tension, allowing you to return to a state of peace, comfort, and calm.
Final Thoughts
Good luck with your practice, and many blessings on your path.
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