🔥 Longer Out

"You do not need to rush the next moment."

When your body is activated and alert, it is ready to respond. Slowing the inhale can feel frustrating or even threatening. Instead, we focus on gently extending the exhale, which helps the system release some of its urgency without forcing stillness.

Try this rhythm:

• Inhale through your nose for 4 seconds
• Exhale through your mouth for 6 to 8 seconds
• Let the shoulders drop as the breath leaves
• If it helps, sigh or hum on the exhale

(Repeat for 2 to 4 minutes, or until the edge softens.)