← EXERCISE LIBRARYPranayama
Extended Exhale
Visama VrittiDeliberately uneven breathing where the exhale runs roughly twice the inhale. Mechanically slows breath rate and lengthens the passive phase of each cycle.
- 01Sit or lie down with the spine long and the jaw and tongue unclenched.
- 02Establish a comfortable nasal inhale count, typically 4.
- 03Extend the exhale toward twice that length, working through 4:6 before attempting 4:8, and never forcing the last part of the exhale.
- 04Let the exhale be a slow release rather than a squeeze — the abdominal wall draws in only at the very end, if at all.
- 05Practise 8 to 10 minutes, or about 30 to 40 rounds at 4:8.
- 06Finish by returning to an even ratio for 5 breaths before standing.
- 01Long and thin on the way out, like the breath is passing through a narrow gap.
- 02Two counts out for every one in — that is the whole ratio.
- 03Do not empty to the floor. Leave some air and start the next inhale calm.
- 01Forcing the tail of the exhale by clamping the abdominals, which creates tension and makes the following inhale urgent.
- 02Going straight to a 1:2 ratio at a long count, which usually produces air hunger and a broken rhythm within a few rounds.
- 03Letting the inhale get sharp and short to compensate — the inhale should stay unhurried at its own count.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.