Breathe Better, Feel Better: The Power of a Longer Exhale

Life can feel overwhelming sometimes, and stress is something we all experience. But did you know that one of the simplest ways to relax is something you’re already doing? Breathing! 

The way we breathe affects how we feel, and there’s one easy trick to help calm your mind:

make your exhale longer than your inhale.

Why Does This Work?

Our bodies have two settings:

1. Fight or Flight Mode – This is your body’s stress response. It kicks in when you’re anxious, making your heart race and your breathing quick and shallow.

2. Rest and Relax Mode – This is your body’s way of calming down. It slows your heart rate and helps you feel at ease.

   
   

When we’re stressed, our breathing becomes fast and uneven, keeping us stuck in “fight or flight” mode. But when we breathe out for longer than we breathe in, we send a signal to our brain that everything is okay. This helps switch us into “rest and relax” mode, reducing stress and bringing a sense of calm.

How to Try It

This simple breathing technique can be done anywhere, anytime:

1. Get Comfortable – Sit down, stand, or lie in a relaxed position.

2. Breathe In Slowly – Take a deep breath in through your nose for 4 seconds.

3. Breathe Out Even Slower – Exhale gently through your mouth for 6 to 8 seconds.

4. Repeat – Keep going for a few minutes and notice how your body feels.

   
   

The Benefits of a Longer Exhale

Instant Calm – Helps lower stress and anxiety levels.

Better Focus – A relaxed mind makes it easier to concentrate.

Improved Sleep – Helps you wind down before bed.

Lower Blood Pressure – Supports heart health.

Emotional Balance – Makes it easier to handle tough situations.

When to Use This Technique

• Before a big event – Calm your nerves before a meeting, interview, or presentation.

• During moments of stress – If you’re feeling anxious, take a moment to slow your breath.

• At bedtime – A longer exhale can help you relax and sleep better.

• After exercise – Helps your body recover and return to a resting state.

  
  
  
  

Final Thoughts

The best thing about this technique? It’s simple, free, and always available to you. Next time you’re feeling overwhelmed, take a deep breath in—and let it out just a little longer. You might be surprised at how much better you feel.

💙 Need more support with stress and anxiety? Counselling can help. Reach out today to take the first step towards a calmer, healthier you.

About the author

Josef (Yossi) Rozio is a highly regarded registered counsellor, licensed NLP practitioner, and dedicated advocate for mental, emotional, and personal transformation.

With a rich background in counselling, hypnotherapy, and neuro-linguistic programming, Josef combines evidence-based strategies with an intuitive, human-first approach to empower lasting change.

As the founder of Mindful Reactions, he works with individuals and groups to dismantle anxiety, reframe unhelpful narratives, and build deeper self-awareness. His work is rooted in empathy, practical insight, and a deep belief in every person’s ability to reset and reconnect with their inner strength. He also thoughtfully incorporates philosophical principles into his counselling, helping clients explore deeper meaning, personal values, and conscious awareness as part of their healing journey.