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breathwork

Extended Exhale (4-6): Calm Your Nerves Before a Meeting

Calm your nerves before a meeting

TL;DR: When your chest is tight and thoughts will not line up, breathe in for 4 counts and out for 6. Two to five minutes through your nose nudges your system toward calm and keeps speech clear.

How to use this page

If you came here because you need a fast shift, you do not need to read everything. Treat the technique like an experiment: try one round, notice what changes, then get back to your day.

  • Start with the 15-second answer.
  • Then do the step-by-step (even just the first 2 steps).
  • Scan the mistakes section: small tweaks often make the biggest difference.

The 15-second answer

  • Sit tall; relax your jaw and shoulders.
  • Inhale (nose) 1-2-3-4.
  • Exhale (nose) 1-2-3-4-5-6.
  • Repeat 10-20 cycles.

Why it works

Slow breathing around six breaths per minute increases heart-rate variability through the baroreflex, biasing the parasympathetic response. Extending the exhale amplifies that calming effect for many people.

Step-by-step

2-5 min
  1. 1 Set a soft timer for 3 minutes.
  2. 2 Close your lips and rest your tongue on the roof of your mouth.
  3. 3 Breathe: inhale for 4, exhale for 6, keeping it smooth and quiet.
  4. 4 If you feel air hunger, switch to inhale 3, exhale 5 for a minute, then return to 4-6.
  5. 5 On the last three cycles, relax your brow and unclench your hands.

Evidence (short, cited)

Mistakes to avoid

  • ⚠️ Forcing the exhale instead of letting it taper quietly.
  • ⚠️ Counting too fast; use a steady internal tempo.
  • ⚠️ Pushing through dizziness; shorten the counts or pause.

FAQs

Is a longer exhale always better? ▼

Not always. Many people thrive on a 4-6 pattern, but if you feel strain, switch to 4-5 or even 4-4 for a minute, then extend the exhale once you feel comfortable.

Should I breathe through my nose or mouth? ▼

Use nasal breathing when possible; it warms and filters the air and naturally smooths the rhythm.

Will this make me sleepy? ▼

Extended Exhale usually calms without knocking you out, which helps before meetings. If you feel drowsy, shorten to a 4-4 rhythm.

If you want to go deeper

Sometimes the move is not “more of the same”. It is pairing this with a technique that supplies the missing piece: energy, attention, or tension release.

breathwork

5-5 Coherent Breathing: A Steady Rhythm for Focus

Breathe in for 5 seconds, out for 5 seconds. Keep it smooth and nasal for five to ten minutes to settle scattered attention and reduce background stress.

Open the walkthrough →

breathwork

Box Breathing (4-4-4-4): Center Fast, Stay Steady

Inhale 4, hold 4, exhale 4, hold 4. Repeat for 2-5 minutes to slow breathing into a calming rhythm and settle your attention.

Open the walkthrough →

breathwork

Diaphragmatic Breathing: Breathe Low for Calm

Breathe into your belly so your hand rises on the inhale and falls on the exhale. Five to ten slow rounds activate calm without effort.

Open the walkthrough →