Name: Playbook - Luke Jones - Extended Exhale Level 1: 4-7-8-3
Uploaded: 2024-01-11T15:36:58.469Z
Duration: 5 min
Description: Extended Exhale Level 1: 4-7-8-3

- Inhale through the nose for a count of 4
- Hold the breath for a count of 7
- Exhale through the nose for a count of 8
- Hold the breath again for a count of 3

Slowing our breathing rate and extending the exhale can help shift the body towards a more parasympathetic, rest and digest state.

Find a relaxed position, seated, standing, or lying down. Place your right hand on your chest and your left on your belly. When you inhale, ideally you want your left hand to be moving the most, expanding the belly, ribcage, and then chest in 3 dimensions.

Consult your physician before performing breathwork drills and never perform breathing exercises or breath holds when operating heavy machinery or near a body of water.

Extended Exhale Level 1: 4-7-8-3

Keerthi

Dounia

Dominick

Box Breathing Level 1: 4-4-4-4

Preet

Mahi

Box Breathing Level 2: 6-6-6-6

Tammy

Sandy

Alex

Box Breathing Level 3: 8-8-8-8

Mandy

Gina

Resonance Breathing Level 1: 4-2-4-2

Resonance Breathing Level 2: 6-2-6-2

Resonance Breathing Level 3: 10-2-10-2

Extended Exhale Level 2: 6-8-10-4

Extended Exhale Level 3: 8-10-12-4

Feel wonderful afterwards! I can't believe how fast the time goes by.

Randy

Alternate Nostril Level 1: 4-2-4-2

Extended Exhale Level 1: 4-7-8-3

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