Day 6: Breath Regulation

Day 6: Breath Regulation

4-count inhale
6-count exhale
Repeat 5 minutes

Journal:

Did longer exhales change my state?

Practice intentional breath regulation by inhaling slowly through your nose for a count of four, then extending your exhale through your mouth or nose for a count of six. Continue this steady rhythm for five minutes, allowing the longer exhale to gently signal safety to your nervous system. As you breathe, notice subtle shifts—perhaps a softening in your shoulders, a slowing of your heart rate, or a quieting of mental chatter. If your mind wanders, calmly return to counting. After completing the practice, reflect on whether the extended exhale altered your internal state. Did you feel more grounded, more present, or less reactive? Use this observation as evidence of how directly breath influences physiological regulation.

Mountain Reflection: At higher elevations, climbers regulate their breathing to conserve energy and maintain stability. Where in your life do you need a steadier rhythm rather than shallow, hurried breaths? How might lengthening your “exhale” — releasing more than you take on — create greater endurance for the climb ahead?