Extended exhales

Extended exhales are a powerful tool for calming the body and mind. Here are some effective methods discussed by experts:

1. Down Regulation Breathing: Post-workout, engaging in three to five minutes of down regulation breathing that emphasizes exhales can significantly enhance recovery. This involves actively extending the exhales which promotes a calming response across your brain and body 1.

2. Physiological Sigh: This involves a double inhale followed by an extended exhale. It's particularly effective for rapid stress reduction as it offloads carbon dioxide quickly, reducing stress levels significantly 2.

3. Extended Exhales for Heart Rate Control: Emphasizing extended exhales can manipulate heart rate variability and calm the system. This technique is useful in high-pressure situations to quickly lower heart rate and promote calmness 3.

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     1

     Recovery Breathing Techniques

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     2

     Breathing for Stress Relief

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     3

     Breathing for Control

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These techniques not only aid in physical recovery but also in stress management and mental calmness.