Created by Dr. Andrew Weil and inspired by ancient pranayama (the yogic practice of breath regulation), this technique teaches the body to slow down and trust the pause between breaths. The gentle whoosh on the exhale physically releases tension and signals to the nervous system that you’re safe.

Physiological response

By exhaling longer than you inhale (extended exhales), you activate your parasympathetic nervous system, slowing your heart rate, lowering your blood pressure, and calming your stress responses.

Body 

• Reduces anxiety & stress hormones 
• Promotes sleep & relaxation 
• Stabilizes breathing rhythm 

Energetics

• Encourages surrender & stillness 
• Grounds scattered energy 
• Cultivates patience & trust

Avoid practicing immediately after a heavy meal; start gently if you have respiratory or cardiovascular conditions.