SlowerLong exhale breathing, also called extended exhale breathing, means breathing out for longer than you breathe in. The standard version is 4-6 breathing: in through the nose for 4 seconds, out for 6 seconds, with no holds. That is six breaths a minute. Three to ten minutes is the usual session.
How to do long exhale breathing
- Sit or stand comfortably. This one works anywhere, including at a desk or on a train.
- Breathe in through your nose for 4 seconds. A normal-sized breath, low into the belly.
- Breathe out for 6 seconds, through your nose or through gently pursed lips, as if cooling a spoonful of soup.
- Start the next breath in right away. There are no holds.
Pursed lips help more than you would expect. They put a little resistance on the air, so the breath out cannot be rushed.
4-6, 4-8, 3-5 and 7-11 breathing compared
All of these are the same idea at different lengths. What they share is the ratio: the breath out is about one and a half to two times the breath in.
| Pattern | In / out | Breaths per minute | Good for |
|---|---|---|---|
| 3-5 breathing | 3 s / 5 s | 7.5 | Your first sessions, or when you are already keyed up |
| 4-6 breathing | 4 s / 6 s | 6 | The standard. Start here if you can |
| 4-8 breathing | 4 s / 8 s | 5 | After some practice, or in bed |
| 7-11 breathing | About 3.5 s / 5.5 s | 6 to 7 | If you learned it by counting |
An 8-second breath out is hard for most beginners. If you find yourself squeezing out the last of the air or gasping on the next inhale, drop back to 4-6. Shortening the exhale is the right move, not a failure.
7-11 breathing is faster than it sounds
7-11 breathing comes from UK self-help leaflets for anxiety: breathe in while counting to 7, out while counting to 11. People who try it as full seconds get an 18-second breath and give up. The counts are meant to be quick, about half a second each, which makes the real timing roughly 3.5 seconds in and 5.5 seconds out. That is what the 7-11 setting on the timer runs. It is close to 4-6 breathing, because it is the same exercise with a different way of counting.
What it feels like and when to use it
Your body settles a little on each breath out. Shoulders drop first. By the second or third minute many people feel their heartbeat ease.
Because there are no holds, this is the pattern we suggest when you feel anxious. Holding your breath can make an anxious moment worse, and here there is nothing to hold. It also keeps you sharp, so it suits the minutes before a meeting or a talk; see breathing before a presentation. In bed, 4-6 or 4-8 for ten minutes is a quiet way to wind down, and losing count is a good sign.
If you want a stronger release, the cyclic sighing timer adds a second sip of air before the long breath out. If you prefer an even rhythm, the coherent breathing timer runs at the same six breaths a minute with equal sides. There is more on choosing in how to breathe to calm down.
What has been tested
The evidence is moderate, and it is about the ratio. In a 2014 experiment, slow breathing with a shorter inhale and a longer exhale increased relaxation. A 2021 study compared prolonged exhalation with box breathing under stress and found better task performance with the long exhale. The wider case for slowing down at all, and a way to build up to it, is in how to breathe slower.
Nobody has tested 4-6 against 4-8 against 7-11. Pick by comfort.
If you feel dizzy, stop and breathe normally; it passes within a minute. If slowing down makes you more uneasy, which happens to some people, open your eyes and shorten the breath out. It is fine to stop.
Questions people ask
Why make the exhale longer than the inhale?
Your heart rate rises slightly when you breathe in and falls when you breathe out, so a longer breath out gives more time on the slowing side. In a 2014 experiment, slow breathing with a longer exhale than inhale increased relaxation.
What is 4-6 breathing?
4-6 breathing is breathing in for 4 seconds and out for 6 seconds, with no holds. One breath takes 10 seconds, which is six breaths a minute.
What is 4-8 breathing?
4-8 breathing is in for 4 seconds and out for 8, five breaths a minute. It is a slower version of 4-6, and most people need some practice before the 8-second exhale feels comfortable.
How do you do 7-11 breathing?
Breathe in while counting to 7 and out while counting to 11, counting quickly at about half a second per count. In real time that is about 3.5 seconds in and 5.5 seconds out.
How long should I practice extended exhale breathing?
Three to ten minutes. Two minutes is enough to feel the pace change, four is a good everyday length, and ten suits winding down at night.
Should I breathe out through my nose or mouth?
Either works. In through the nose, then out through the nose or through gently pursed lips. Pursed lips slow the air down and make a long exhale easier to control.
Sources
- Van Diest et al. 2014: inhale to exhale ratio and relaxation during slow breathing. doi.org/10.1007/s10484-014-9253-x
- Röttger et al. 2021: prolonged exhalation versus tactical (box) breathing under stress. pubmed.ncbi.nlm.nih.gov/32757097/
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Last updated 11 November 2026. Written by the makers of Slower. This page is general information, not medical advice.