It’s All About the Exhale

girl and dandelionOxygen is the most important element to us humans—far more important than even food and water. After all, we can go for days without water and some can go weeks without food. Humans can’t go more than a few minutes without air.

What many people don’t realize though, is that there are different ways you can breathe—and the way, style, and pace in which you breathe can have a dramatic impact on the state of your mind and body.

For example, most shallow breathing doesn’t give our bodies enough oxygen to function properly. When your breath is consistently shallow, stagnant air, residue, and pollutants can accumulate in the lungs, which can lead to low energy, contracted breathing, and toxic buildup. Deep breathing, on the other hand, gives our bodies nourishment and energy. Deep breathing not only supports healthier lungs, it ensures that oxygen moves through the blood and all cells, detoxifying, energizing, nourishing along the way.

Each part of the breath also has a different focus and benefit. Our inhales lift, energize, and expand us, while our exhales ground and stabilize us—this is important to know when planning a breath exercise to suit your particular needs.

Exhale to Overcome Stress

When you’re feeling stressed, scattered, or overwhelmed, focusing on the exhale will help neutralize those feelings and settle both the mind and body. Our outward breath is neurologically tied to the relaxation response in the brain, that’s why we sigh when we’re relieved. Recall the last time you got a massage or a friend gave you a shoulder rub—you likely took at least one big sigh of relief.

The inward breath is neurologically tied to the stress response. Now recall a time when you were genuinely startled. Likely you took a short in-breath, responding to the surprise.

This exercise will teach you how to “trick” your body into thinking it’s totally relaxed in just five minutes, by igniting the relaxation response in the brain.

Simple Practice

  • Take a comfortable seat and close your eyes. Allow your body to be comfortable yet alert.
  • Start to slow down your breath, deep inhales and slow exhales
  • As you slow down your breath, start to extend your exhale to twice as long as your inhale.
  • Inhale for 3; exhale for 6
  • Follow the pattern—”In” for 3, “Out” for 6—for 5 full minutes. If you can lengthen the outward breath even more than a 6-count, even better.
  • Notice how your mind calms down as you slow down your breath and focus on your exhales.
  • When your 5 minutes are up, take a few deep breaths before opening your eyes.

That’s it! You can use this trick any time you’re stressed to take the edge off. Try to keep that stillness and internal focus as you move back into your day.

To learn more about how to manage your stress and find balance in your life, consider partnering with a certified leadership and career coach to support you along the way.

Curious what coaching is all about? Learn about the coaching process and how it can help you reach your goals — and schedule a free, 30-minute coaching session with Melissa.

Melissa Eisler

Melissa Eisler is an ICF Certified Leadership and Executive Coach, certified meditation and yoga instructor, and author. She created Mindful Minutes to offer practical, relatable anecdotes and tips on how to bring mindfulness into the busyness of the digital age. Her intention is to share what she learns about overcoming her own challenges with meditation, mindfulness, and life balance while maintaining a challenging schedule and career. Learn more about Melissa here.


  1. Basheer on August 17, 2017 at 9:01 am

    I’m working with my breath. I can’t lengthen my exhalation., which is very quick.
    I would be glad, to find some perfect techniques, exercises for the same.

    The information in the article is very very good as it inspired me to do more practice.

    • Melissa Eisler on August 21, 2017 at 11:31 pm

      Thank you for your comment and I’m happy to hear that my article inspired you! Best wishes with your practice. :)

  2. Todd Steinberg on August 26, 2018 at 8:54 pm

    Hi Melissa,
    I love how you articulate the system of breathing to achieve calm. I would love to collaboration with you in some way. My wife and I started a wellness jewelry company almost a year ago called Komuso Design. We created a necklace that slows your exhale which (as you’re well aware) calms the mind. Our website is and we’d love to connect. I can be reached at [email protected] as well.
    Thanks and hope to connect soon!

  3. Kostas on January 7, 2020 at 7:37 am

    Great article, also another effect of prolonged exhalation is the warming up of the body, especially the hands and feet (if they are cold). The longer your exhalation the better your blood circulation, with multiple benefits.

    • Melissa Eisler on January 12, 2020 at 12:52 pm

      Hi Kostas, I didn’t know that! Thank you for sharing!

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