If you got here by Google-ing something along the lines of "breath to reduce stress," "how to breathe when I'm stressed?" or "meditation to ease my anxiety," then I'm so glad you made it here! Because, truth be told there's a lot of information out there... and for the average person, it can set you up for failure.

On top of running regular group yoga classes and private yoga session, I get hired by a lot of businesses to run wellness programs for their employees and a lot of similar themes come up when I’m working with them on the structure of their classes.“Can you add some breath stuff to help with stress?” In fact, I’ve strictly run breath workshops for some big name companies, and there’s one breath technique that I keep coming back to again and again. It’s not just one of my favourites, but it's super popular in all of my programs, and the bonus is it's super accessible for just about everyone I've worked with.

I lovingly refer to it as "Lengthening your Exhale," and I'm not just going to talk give you a step by step guide for it, but because of so much feedback when I shared this in my most recent newsletter, I decided to record a guided version of it (both of which you can check out below).

Why does this work better than some of those Google Search results?

Now if you've ever checked out those other links during your search for answers, I guarantee you’ve come across articles that tell you to just make your exhale (breath out) twice as long as your inhale (breath in) and *all will be right in the world.* In theory, it’s a great suggested. In reality, this will leave you more stressed out then before you tried out this flawed recommendation.

If you've gone as far as Google-ing, at this point, you'll give it a whirl... and it will feel impossible. And I don't know about you, but when I'm trying something new and I can't do it, I get frustrated. I get mad. And if I'm being honest, I'll get really stressed out.

This breathing technique to reduce stress is leaving you more stressed out. I bet that wasn't what you were going for.

Let me throw some science at you, if you’re not interested… skip ahead 3 paragraphs to try out my variation of this fantastic meditation.

When your inhale is longer than your exhale, you’re in the sympathetic nervous system response of flight, flight, freeze or fawn (aka you’re stressed out). When you’re breath out is longer than your breath in, you’re in the parasympathetic nervous system where you can rest, digest and repair. This is a state of calm.

When your inhale is longer than your exhale, you’re in the sympathetic nervous system response of flight, flight, freeze or fawn (aka you’re stressed out). When you’re breath out is longer than your breath in, you’re in the parasympathetic nervous system where you can rest, digest and repair. This is a state of calm.

So, when you’re stressed the eff out, your inhale will naturally be longer than your exhale, because your body is trying to take in as much oxygen as humanly possible to send to your big muscles to prepare you to run away or stick up for yourself and fight. It's a survival mechanism. And your nervous system can't tell the difference between a tiger, and the awkward email you have to write to your co-worker. When we're stressed, all your systems shut down, and the only ones functioning properly are the ones that will insure your survival - meaning that things like digestion, reproductive systems, and more shut down

All of this to say, if you try to force your exhale to be longer than it naturally is in this moment, it's going to feel impossible. You’re not going to be able to do it. Which means chances are, you’re going to get more stressed out because you can’t do it. You just can’t do it!! And let's be honest, who wouldn't get stressed out by that.

Now the good news is, your body prefers to be in a state of calm, and the more you practice these techniques, especially when you're not fired up, the more easily you'll be able to access these when you need them the most. When you're stressed. And before you know it, you'll be exhaling twice as long as you're inhaling... without causing you any additional stress. And it takes a different approach.

So here's what I propose you do instead.

1.  Sit or lay down in a position that’s comfortable for you. Forget all the images you see of meditation - this is all about you.
2. Count out the length of your inhale, and then count out the length of your exhale without changing it or manipulating it in any way. Whatever breath you’re naturally doing right now.
3. Then add just one extra second to your exhale then your starting point. Just one extra second. And stay with that one extra second until it feels easier. It requires less thought. It becomes second nature. And only then, add an additional extra second.

This may not happen the first time you practice this. But the more you practice, the more your brain will start to recognize what it is that you’re trying to do, and it will start to move you through those one second increments more quickly. Why? Because your body prefers to be in a state of calm!

And finally the guided version where I take you through the practice step by step, so you can just sit back, relax and enjoy!

Give it a try. If you're going to do it on your own, set a timer for a length of time that feels easy for you to anchieve and go through these easy peasy steps, then let me know how it went? What do you think? Seriously, comment below and tell me about your experience with this amazing meditation.

Until next time,