The Long Exhale: Breathe Out Longer Than You Breathe In
When the exhale is longer than the inhale, most people feel themselves settle within a minute or two. It needs no equipment, and nobody around you will notice you doing it.
This tip is scheduled for Friday 2 October 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Sit or stand comfortably and let the shoulders drop.
- Inhale gently through the nose for a count of 4.
- Exhale slowly through the nose — or through softly pursed lips — for a count of 6.
- Keep the breath smooth; there should be no strain at the end of the exhale.
- If 6 feels easy after a few rounds, try 4 in and 8 out.
- Continue for 3 minutes, then breathe naturally and notice how you feel.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
Balasana: The Reset When Everything Feels Too Much
Balasana (Child's Pose) is the yoga world's universal reset button. It calms the nervous system, gently stretches the back and hips, and gives the…
· 1-5 minutesSeated Cat-Cow: Wake the Spine Without Leaving Your Chair
Two hours at a desk and the spine sets like concrete. Seated Cat-Cow moves it gently through flexion and extension in time with the breath — no…
· 2 minutes
Baddha Konasana: Hip Opener for Long Sitters
The Bound Angle Pose is a gentle, deep hip opener that undoes what modern chairs do. Five minutes daily, and the tightness that comes from sitting…
· 5 minutes