Lung Mechanics
Controlled Exhale
Trains a longer, controlled exhalation and breathing comfort.
Duration
4 min
Pattern
Inhale 3s · Exhale 6s
Inhale through the nose for three seconds, then let the air leave slowly for six — through the nose, or through softly pursed lips. The exhale stays longer than the inhale, never forced to empty.
Why this works
Letting the out-breath run longer than the in-breath is the core of a downshift. Practising it on purpose makes calm something you can reach for, not just wait for.
Gentle by design: breathe quietly through the nose where comfortable, never force, and stop if you feel dizzy or unwell. Training practice — not a medical treatment.