18d • Weekly Micro-Practices
Micro Practice: Lengthen the Exhale
This takes about 2 minutes.
Sit or stand comfortably. No need to change posture.
- Breathe in gently through your nose for 4 seconds.
- Breathe out slowly through your mouth for 6 seconds.
- Let the shoulders soften as you exhale.
Repeat this 5 to 6 times.
You’re not trying to relax. You’re just giving the nervous system a clear signal that it’s safe to downshift.
If your mind wanders, bring your attention back to the end of the exhale, that’s where the settling happens.
Use this anytime you feel rushed, wired, or mentally scattered.
- Julian
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Micro Practice: Lengthen the Exhale
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