the long exhale
Our time on the mat is full of endless perks and rewards.
60 minutes of deliberate breathing, stretching and twisting, muscles getting stronger and more supple, attention growing more focused, energy expanding and maybe most importantly, the feeling of being anchored in the present while surrounded by others who are also in the moment!
So much good!
Some of the greatest gifts our practice offers are the benefits that arrive from our breath while we are inhaling up and exhaling down.
Here are some of my favorite breathing benefits: Nervous system regulation, letting go of stored tension, softening the places we are rigid and resistant, decreasing angst and so much more.
You may hear your teacher mention at times to lengthen your exhale or to make your exhales twice as long a your inhales. The 4-7-8 breath doubles the length of your exhale, compared to your inhale. But the simple act of encouraging a long exhale can be practiced anywhere and almost anytime.
The long exhale is discreet and often undetectable. You can be in board meeting and take a long exhale, you can be standing at the free throw line and lengthen your exhale, you can be getting ready to take a test and let your breath out extend. The extended exhale doesn’t have to be audible and can be out of the mouth or the nose.
The long exhale releases excess carbon dioxide that can build up in the bloodstream when we feel anxious or overwhelmed. Physiologically, we respond to the calm the long exhale creates with a visceral felling of letting go or release. Our whole being experiences the long exhale as a chance to reset, recover our calm and begin again.
To emphasize the healing potential of the long exhale, take 2 quick inhales prior to the long exhale. Repeat this a couple of times and notice how your internal environment changes.
The long exhale is an undeniably valuable, evidence-based tool that we can access almost anytime, in any place. Our yoga practice is training ground to innately call upon the long exhale in the moments we need it the most.
A few long exhales may save you from having to say you are sorry or provide the moment you need to make a hard decision. Your body is always working for you.