Extended Exhale
Best for: A hold-free pattern with a longer exhale when you want a gentle downshift.
Breathe In
In Breath Tempo
This is the actual timer setup used by the app. Change the preset if you want a softer or longer version before starting.
- Selected preset
- Soft · 12 cycles · 3s in
- Rhythm
- Breathe In 3 sec · Breathe Out 6 sec
- Breath holds
- No holds in this preset
- Safety level
- Gentle
This practice can start directly from the timer, but comfort still matters more than finishing.
Related goals
Use this rhythm inside a broader path for sleep, focus, stress, or a first gentle session.
How to practice
Extended-exhale breathing keeps the out-breath roughly twice as long as the in-breath, with no holds in between. Breathe in gently through the nose as the shape expands, then let the exhale stretch out slowly and softly, as if the air is leaving on its own rather than being pushed. Relax the jaw, shoulders, and ribs as you breathe out, and let the timer carry the longer exhale so you don’t have to count.
A longer exhale is a familiar way to downshift when you want something calming but undemanding, and it works well in the evening or after a tense stretch. Keep the inhale relaxed too — if the long exhale leaves you reaching for the next breath, shorten it until both halves feel comfortable. There are no breath holds, so this is a gentle pattern you can return to often, for as long or as short as you like.
- 1Breathe In· 3s
- 2Breathe Out· 6s
Articles about this exercise
A little background reading, before or after your session.