#### 💨 Elongated Exhalation [[On Tools, Skills, and Practices...]] Type: [[🕯️ Breathwork 💨]] Use: [[🛠 Self-Soothing]] When we inhale, our heartrate goes up; when we exhale, our heartrate goes down. By exhaling longer than we inhale, we slowly lower our heartrate and calm ourselves – it can even reduce distraction. ##### The Practice Exhale longer than you inhale (e.g. inhale 4 seconds, exhale 6-8 seconds) Repeat for 3-5 minutes. If we can't exhale twice as long, that's okay. Just exhale longer than the inhale, whatever feels good. After about two minutes, we can expect a heart rate and blood pressure decrease and muscle relaxation. This can be combined with the [[💨 Voo Breath]] on the exhale or [[🕯️ Grounding]] and used pretty much whenever we want throughout the day. ###### Fun Options - [[💨 Singing, Chanting, and Toning]] - [[💨 Blowing Bubbles]] - [[💨 Woodwind Instruments]] - [[💨 Co-Breathing]]