Confidence / Stopping Overthinking / Lesson 18

LESSON 18 · STOPPING OVERTHINKING

The Long-Exhale Breath

Forty easy tips for the long-exhale breath, the simplest way to calm your body in one minute.

Breathe out longer than you breathe in. Your body will follow.

40 tipsEasy things to say7-day plan

Start with tip 1

Jump to the 7-day plan

40 tips that really help

These ideas come from Chatter (Ethan Kross), Don’t Believe Everything You Think (Joseph Nguyen), The Untethered Soul (Michael Singer), and everyday practice. Pick one tip and try it today.

TIP 1

Breathe out longer than you breathe in

A longer out-breath activates the body’s calming system. Many breathing exercises, including the popular 4-6 pattern, rely on this simple fact. It is quiet, free and works almost anywhere.

TRY THIS
Breathe in for four counts and out for six, five times.

TIP 2

Start by noticing

Notice your breath without changing it for three breaths.

TRY THIS
Watch it.

TIP 3

Breathe through the nose

If comfortable, breathe in through your nose.

TRY THIS
Try it.

TIP 4

Let the belly move

Place a hand on your belly and feel it rise.

TRY THIS
Feel it.

TIP 5

In for four

Count gently.

TRY THIS
Count 1-2-3-4.

TIP 6

Out for six

Slow and soft, like blowing through a straw.

TRY THIS
Count 1-6.

TIP 7

Pause lightly

Let a small pause happen before the next in-breath.

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Notice it.

TIP 8

Repeat five times

Five rounds is about a minute.

TRY THIS
Do five.

TIP 9

Add a word

Breathe in “calm”, out “release”.

TRY THIS
Choose words.

TIP 10

Soften your face

Relax your jaw and eyes as you exhale.

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Unclench.

TIP 11

Drop your shoulders

On each out-breath, let them fall.

TRY THIS
Let go.

TIP 12

Close your eyes if safe

It reduces input.

TRY THIS
Try it.

TIP 13

Sit comfortably

A chair is fine.

TRY THIS
Sit back.

TIP 14

Lie down at night

The long exhale suits bedtime.

TRY THIS
Try in bed.

TIP 15

Use it before talks

Take three before speaking.

TRY THIS
Pause.

TIP 16

Use it before replying

Breathe before typing.

TRY THIS
Wait.

TIP 17

Use it in traffic

Gentle breathing at red lights.

TRY THIS
Breathe.

TIP 18

Use it in queues

Make waiting useful.

TRY THIS
Breathe.

TIP 19

Use it when angry

Slow out-breaths cool anger.

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Count.

TIP 20

Use it when anxious

Reduces body arousal.

TRY THIS
Count.

TIP 21

Scene: waking at night

Do ten long exhales.

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Count.

TIP 22

Scene: before a meeting

Five long exhales.

TRY THIS
Breathe.

TIP 23

Scene: after bad news

Slow exhales before action.

TRY THIS
Pause.

TIP 24

Scene: on a plane

Exhale slowly during turbulence.

TRY THIS
Count.

TIP 25

Scene: at the dentist

Breathe out as it starts.

TRY THIS
Stay calm.

TIP 26

Scene: during exercise

Exhale on effort.

TRY THIS
Focus.

TIP 27

Scene: with a baby crying

Breathe out slowly and relax shoulders.

TRY THIS
Reset.

TIP 28

Scene: when late

Exhale and walk steadily.

TRY THIS
Breathe.

TIP 29

Scene: at the doctor

Slow breaths while waiting.

TRY THIS
Count.

TIP 30

Scene: in an argument

Breathe out before replying.

TRY THIS
Pause.

TIP 31

Avoid forcing

Don’t gasp or strain. Keep it gentle.

TRY THIS
Relax.

TIP 32

Avoid dizziness

If you feel light-headed, return to normal breathing.

TRY THIS
Stop and rest.

TIP 33

Adjust the count

If 4-6 is hard, try 3-4.

TRY THIS
Find your pace.

TIP 34

Practise daily

Two minutes a day builds the skill.

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Set a time.

TIP 35

Pair with habits

After brushing teeth, breathe.

TRY THIS
Attach it.

TIP 36

Use an app or timer

Guided breathing can help.

TRY THIS
Try one.

TIP 37

Check medical conditions

If you have respiratory or heart issues, check with your doctor.

TRY THIS
Ask.

TIP 38

Share it

Teach family.

TRY THIS
Tell someone.

TIP 39

Seek help

Persistent anxiety deserves support.

TRY THIS
Reach out.

TIP 40

Close with calm

Say, “Longer out, calmer me.”

TRY THIS
Write it.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

START

“Let me take a slow breath.”

COUNT

“In for four, out for six.”

RELAX

“I will drop my shoulders.”

NOTICE

“I feel my body slowing down.”

THANK

“That helped a lot.”

CLOSE

“I feel calm now.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Sit comfortably

DAY 2
Breathe in for four

DAY 3
Breathe out for six

DAY 4
Relax your shoulders

DAY 5
Repeat ten times

DAY 6
Notice the calm

DAY 7
Return to your day

Further reading

• Chatter (Ethan Kross)
• Don’t Believe Everything You Think (Joseph Nguyen)
• The Untethered Soul (Michael Singer)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

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These lessons share general learning and everyday ideas. They are not medical or mental health advice. If you feel very anxious, low or unwell, please talk to a doctor or a qualified professional.