{"id":72740,"date":"2023-03-07T19:02:27","date_gmt":"2023-03-07T19:02:27","guid":{"rendered":"https:\/\/www.mindful.org\/?p=72740"},"modified":"2026-04-10T08:27:27","modified_gmt":"2026-04-10T08:27:27","slug":"practice-the-power-of-the-long-exhale","status":"publish","type":"post","link":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/","title":"Practice the Power of the Long Exhale","content":{"rendered":"\n<p>When we lengthen the exhale, we\u2019re better able to find our power and invite a sense of relaxation to high intensity movement. Longer exhales <a href=\"https:\/\/www.mindful.org\/why-your-breath-is-connected-to-your-well-being\/\" target=\"_blank\" rel=\"noreferrer noopener\">cause the vagus nerve to send a signal to your brain<\/a>, activating the parasympathetic nervous system (rest and digest) and easing the sympathetic nervous system (fight, flight, or freeze). The technique I share below is one that I practice when engaging in strenuous physical activity and training. <\/p>\n\n\n\n<p>This practice has been instrumental in helping me find my flow. With a longer exhale, I find I can do hard things over longer stretches of time and build my overall endurance in my movement practices, whether that be hitting laps on the stairs, running, hiking, climbing, or a high intensity workout.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-key-summary\">Key Summary<\/h2>\n\n\n\n<p><strong>What is Long Exhale Breathing?<\/strong> A breathing technique where the exhale is deliberately extended to be longer than the inhale.<\/p>\n\n\n\n<p><strong>Physiological Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Activates the parasympathetic nervous system (rest and digest)<\/li>\n\n\n\n<li>Lowers heart rate and blood pressure<\/li>\n\n\n\n<li>Reduces stress hormones in the bloodstream<\/li>\n\n\n\n<li>Increases heart rate variability (a marker of health)<\/li>\n<\/ul>\n\n\n\n<p><strong>Practical Application:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Can be used during moments of stress or anxiety<\/li>\n\n\n\n<li>Helps transition to sleep or meditation<\/li>\n\n\n\n<li>Creates a bridge between difficult emotions and calm response<\/li>\n\n\n\n<li>Simple to practice anywhere without special equipment<\/li>\n<\/ul>\n\n\n\n<p><strong>Technique:<\/strong> Generally involves inhaling for a count of 4 and exhaling for a count of 6-8, though ratios can be adjusted for comfort.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-breathe-into-challenging-movement-with-a-long-exhale\">How to Breathe Into Challenging Movement with a Long Exhale<\/h2>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tPractice the Power of the Long Exhale\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"582\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">9:42<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/12MM-March_9-Georgina_Miranda-Edited.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Take a few deep breaths<\/strong> in and exhale fully through the mouth, with the intention to get present as you begin your movement practice.<\/li>\n\n\n\n<li><strong>Focus on your breath <\/strong>as it passes through the nostrils, and then try exhaling the air from your lungs with pursed lips.<\/li>\n\n\n\n<li><strong>Begin to take intentionally longer exhales<\/strong> to get used to the feeling and sensation of what this could be like: Breathe in through your nostrils for a count of 1, 2, 3, 4. Breathe out with pursed lips through your mouth for 1, 2, 3, 4, 5, and (if you can) 6. Be mindful of your capacity so that your next inhale is not a big gasp of air to compensate for over-exhalation. Aim for smooth transitions of inhales and exhales.<\/li>\n\n\n\n<li><strong>Once you feel in rhythm with this breath count, you can go deeper into your movement activity.<\/strong> For example, at this stage I might transition from walking to running, or pick up the pace of going up stairs, or increasing the repetition of weights, etc.<\/li>\n\n\n\n<li><strong>Over time, work toward a 2 to 1 exhale:inhale ratio.<\/strong><\/li>\n\n\n\n<li><strong>When you are ready to finish your movement practice<\/strong>, start to slow your pace and breath down. Be sure to give yourself a few moments of stillness or stretching with slow belly breathing, to let your heart rate go down and to honor your practice.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-mindful-section-header heading heading--section heading--left has-black-text\"><span>read more<\/span><\/h2>\n\n\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/laughter-yoga-a-gentle-movement-practice-to-get-the-giggles-going\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/Laughter-Yoga-A-Gentle-Movement-Practice-to-Get-the-Giggles-Going.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/Laughter-Yoga-A-Gentle-Movement-Practice-to-Get-the-Giggles-Going.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/Laughter-Yoga-A-Gentle-Movement-Practice-to-Get-the-Giggles-Going-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/Laughter-Yoga-A-Gentle-Movement-Practice-to-Get-the-Giggles-Going-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/Laughter-Yoga-A-Gentle-Movement-Practice-to-Get-the-Giggles-Going-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/Laughter-Yoga-A-Gentle-Movement-Practice-to-Get-the-Giggles-Going-1536x960.jpg 1536w\" alt=\"Laughter Yoga: A Gentle Movement Practice to Get the Giggles Going\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tMeditation Practices\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/laughter-yoga-a-gentle-movement-practice-to-get-the-giggles-going\/\" >Laughter Yoga: A Gentle Movement Practice to Get the Giggles Going<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tThis movement exercise is Elaine Smookler\u2019s foolproof way to induce laughter. It is based on the Hawaiian word \u201cAloha,\u201d a nice vowel-y word that opens the mouth and throat just by saying it.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/laughter-yoga-a-gentle-movement-practice-to-get-the-giggles-going\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Elaine Smookler<\/li>\n\t\t\t\t\t<li class=\"posts__date\">April 25, 2023<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/7-mindful-movement-practices-for-daily-life\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/6-Mindful-Movement-Practices-for-Daily-Life.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/6-Mindful-Movement-Practices-for-Daily-Life.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/6-Mindful-Movement-Practices-for-Daily-Life-300x187.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/6-Mindful-Movement-Practices-for-Daily-Life-1024x639.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/6-Mindful-Movement-Practices-for-Daily-Life-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/6-Mindful-Movement-Practices-for-Daily-Life-1536x959.jpg 1536w\" alt=\"6 Mindful Movement Practices for Daily Life\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tMeditation Practices\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/7-mindful-movement-practices-for-daily-life\/\" >7 Mindful Movement Practices for Daily Life<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tTop mindful movement experts invite us to come home to the body, get curious about what we find there, and let it nourish us from the inside out.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/7-mindful-movement-practices-for-daily-life\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Amber Tucker<\/li>\n\t\t\t\t\t<li class=\"posts__date\">March 1, 2023<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-12-minute-meditation-to-rest-in-the-movement-of-nature\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/A-12-Minute-Meditation-to-Rest-in-the-Movement-of-Nature.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/A-12-Minute-Meditation-to-Rest-in-the-Movement-of-Nature.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/A-12-Minute-Meditation-to-Rest-in-the-Movement-of-Nature-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/A-12-Minute-Meditation-to-Rest-in-the-Movement-of-Nature-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/A-12-Minute-Meditation-to-Rest-in-the-Movement-of-Nature-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/A-12-Minute-Meditation-to-Rest-in-the-Movement-of-Nature-1536x960.jpg 1536w\" alt=\"A 12-Minute Meditation to Rest in the Movement of Nature\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tGuided Meditations\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-12-minute-meditation-to-rest-in-the-movement-of-nature\/\" >A 12-Minute Meditation to Rest in the Movement of Nature<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tTuning in to the movement of nature can be very soothing and calming, even in the midst of ongoing challenges. You can do this meditation outdoors, or anywhere.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-12-minute-meditation-to-rest-in-the-movement-of-nature\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Jeanne Corrigal<\/li>\n\t\t\t\t\t<li class=\"posts__date\">February 28, 2023<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Breathe into challenging movement with a longer exhale, whether that be hitting laps on the stairs, running, hiking, climbing, or a high intensity workout. <\/p>\n","protected":false},"author":16169,"featured_media":72746,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[17603,17598,17608,17604],"tags":[560,17241,17274],"departments":[],"issues":[],"coauthors":[13407],"class_list":["post-72740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breathing-meditations","category-meditation-practices","category-sleep","category-walking-movement","tag-mindful-movement","tag-newsletter","tag-premium"],"acf":[],"site_id":1,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Practice the Power of the Long Exhale - Mindful<\/title>\n<meta name=\"description\" content=\"When we lengthen the exhale, we\u2019re better able to find our power and invite a sense of relaxation to high intensity movement.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Practice the Power of the Long Exhale\" \/>\n<meta property=\"og:description\" content=\"Breathe into challenging movement with a longer exhale, whether that be hitting laps on the stairs, running, hiking, climbing, or a high intensity workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/\" \/>\n<meta property=\"og:site_name\" content=\"Mindful\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mindfulorg\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-07T19:02:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-10T08:27:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mindful.org\/content\/uploads\/Practice-the-Power-of-the-Long-Exhale.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Georgina Miranda\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MindfulOnline\" \/>\n<meta name=\"twitter:site\" content=\"@MindfulOnline\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Georgina Miranda\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/\"},\"author\":{\"name\":\"Georgina Miranda\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#\\\/schema\\\/person\\\/0862ee0db6f7f9dd5e794c1f4da0f07e\"},\"headline\":\"Practice the Power of the Long Exhale\",\"datePublished\":\"2023-03-07T19:02:27+00:00\",\"dateModified\":\"2026-04-10T08:27:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/\"},\"wordCount\":466,\"publisher\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/Practice-the-Power-of-the-Long-Exhale.jpg\",\"keywords\":[\"Mindful Movement\",\"newsletter\",\"premium\"],\"articleSection\":[\"Breathing Meditations\",\"Meditation Practices\",\"Sleep\",\"Walking &amp; Movement\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/\",\"url\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/\",\"name\":\"Practice the Power of the Long Exhale - Mindful\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/Practice-the-Power-of-the-Long-Exhale.jpg\",\"datePublished\":\"2023-03-07T19:02:27+00:00\",\"dateModified\":\"2026-04-10T08:27:27+00:00\",\"description\":\"When we lengthen the exhale, we\u2019re better able to find our power and invite a sense of relaxation to high intensity movement.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/Practice-the-Power-of-the-Long-Exhale.jpg\",\"contentUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/Practice-the-Power-of-the-Long-Exhale.jpg\",\"width\":1920,\"height\":1200,\"caption\":\"C Malambo\\\/peopleimages.com\\\/Adobe Stock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/practice-the-power-of-the-long-exhale\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.mindful.org\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Practice the Power of the Long Exhale\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#website\",\"url\":\"https:\\\/\\\/www.mindful.org\\\/\",\"name\":\"Mindful\",\"description\":\"Healthy Mind, Healthy Life\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#organization\"},\"alternateName\":\"Mindful.org\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.mindful.org\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#organization\",\"name\":\"Mindful.org\",\"alternateName\":\"Mindful\",\"url\":\"https:\\\/\\\/www.mindful.org\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/Mindful.jpeg\",\"contentUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/Mindful.jpeg\",\"width\":200,\"height\":200,\"caption\":\"Mindful.org\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/mindfulorg\",\"https:\\\/\\\/x.com\\\/MindfulOnline\",\"https:\\\/\\\/www.instagram.com\\\/mindfulmagazine\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/company\\\/mindful-org\",\"https:\\\/\\\/www.pinterest.com\\\/mindfulonline\\\/\",\"https:\\\/\\\/www.youtube.com\\\/mindfulmagazine\",\"https:\\\/\\\/www.tiktok.com\\\/@mindful.org\"],\"description\":\"We are dedicated to sharing the gifts of mindfulness through content, training, courses, and events\u2014helping people enjoy better health, foster more caring relationships, and cultivate a more compassionate society. Mindful is the voice of the emerging mindfulness community. We work to provide insight, information, and inspiration to help us all live more mindfully. From the latest articles on mindful.org, online learning, Mindful Magazine to our conferences and collaborations, our activities support people seeking to learn more as well as leaders working to bring genuine mindfulness practices into the mainstream. We offer courses, personal stories, news-you-can-use, practical advice, resources and insights that speak to anyone from novice meditators looking for guidance to corporate managers exploring new ways to cultivate workplace engagement and fulfillment. Our audience learns from leaders in the field about effective techniques for mindful living, and the science that points to its benefits.\",\"email\":\"mindful@mindful.org\",\"legalName\":\"Mindfulness United Pty Ltd\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#\\\/schema\\\/person\\\/0862ee0db6f7f9dd5e794c1f4da0f07e\",\"name\":\"Georgina Miranda\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/285849a5979e33556c27ad8a155a403da4593c4fd701f9c915124eda6c324b86?s=96&d=blank&r=g2feb35e6d5b101bd7d5327af1c159816\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/285849a5979e33556c27ad8a155a403da4593c4fd701f9c915124eda6c324b86?s=96&d=blank&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/285849a5979e33556c27ad8a155a403da4593c4fd701f9c915124eda6c324b86?s=96&d=blank&r=g\",\"caption\":\"Georgina Miranda\"},\"description\":\"Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. She is also a mountaineer athlete and activist igniting inspired action to end violence against women and to promote the safekeeping of our planet. She is the CEO &amp; founder of She Ventures, a social enterprise unleashing the untapped power of women around the world. Georgina serves as Entrepreneur in Residence (EIR) at 4xi Consulting, reshaping the future of work and customer experience. Her clients include Fortune 500 companies, entrepreneurs, conscious leaders, and those called to shift mountains within themselves and the world around them. She is a highly sought after international transformation coach, public speaker, and management consultant. Explore more of her work here.\",\"url\":\"https:\\\/\\\/www.mindful.org\\\/author\\\/mirandageorgina\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Practice the Power of the Long Exhale - Mindful","description":"When we lengthen the exhale, we\u2019re better able to find our power and invite a sense of relaxation to high intensity movement.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/","og_locale":"en_US","og_type":"article","og_title":"Practice the Power of the Long Exhale","og_description":"Breathe into challenging movement with a longer exhale, whether that be hitting laps on the stairs, running, hiking, climbing, or a high intensity workout.","og_url":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/","og_site_name":"Mindful","article_publisher":"https:\/\/www.facebook.com\/mindfulorg","article_published_time":"2023-03-07T19:02:27+00:00","article_modified_time":"2026-04-10T08:27:27+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/www.mindful.org\/content\/uploads\/Practice-the-Power-of-the-Long-Exhale.jpg","type":"image\/jpeg"}],"author":"Georgina Miranda","twitter_card":"summary_large_image","twitter_creator":"@MindfulOnline","twitter_site":"@MindfulOnline","twitter_misc":{"Written by":"Georgina Miranda","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/#article","isPartOf":{"@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/"},"author":{"name":"Georgina Miranda","@id":"https:\/\/www.mindful.org\/#\/schema\/person\/0862ee0db6f7f9dd5e794c1f4da0f07e"},"headline":"Practice the Power of the Long Exhale","datePublished":"2023-03-07T19:02:27+00:00","dateModified":"2026-04-10T08:27:27+00:00","mainEntityOfPage":{"@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/"},"wordCount":466,"publisher":{"@id":"https:\/\/www.mindful.org\/#organization"},"image":{"@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/#primaryimage"},"thumbnailUrl":"https:\/\/www.mindful.org\/content\/uploads\/Practice-the-Power-of-the-Long-Exhale.jpg","keywords":["Mindful Movement","newsletter","premium"],"articleSection":["Breathing Meditations","Meditation Practices","Sleep","Walking &amp; Movement"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/","url":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/","name":"Practice the Power of the Long Exhale - Mindful","isPartOf":{"@id":"https:\/\/www.mindful.org\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/#primaryimage"},"image":{"@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/#primaryimage"},"thumbnailUrl":"https:\/\/www.mindful.org\/content\/uploads\/Practice-the-Power-of-the-Long-Exhale.jpg","datePublished":"2023-03-07T19:02:27+00:00","dateModified":"2026-04-10T08:27:27+00:00","description":"When we lengthen the exhale, we\u2019re better able to find our power and invite a sense of relaxation to high intensity movement.","breadcrumb":{"@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/#primaryimage","url":"https:\/\/www.mindful.org\/content\/uploads\/Practice-the-Power-of-the-Long-Exhale.jpg","contentUrl":"https:\/\/www.mindful.org\/content\/uploads\/Practice-the-Power-of-the-Long-Exhale.jpg","width":1920,"height":1200,"caption":"C Malambo\/peopleimages.com\/Adobe Stock"},{"@type":"BreadcrumbList","@id":"https:\/\/www.mindful.org\/practice-the-power-of-the-long-exhale\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.mindful.org\/"},{"@type":"ListItem","position":2,"name":"Practice the Power of the Long Exhale"}]},{"@type":"WebSite","@id":"https:\/\/www.mindful.org\/#website","url":"https:\/\/www.mindful.org\/","name":"Mindful","description":"Healthy Mind, Healthy Life","publisher":{"@id":"https:\/\/www.mindful.org\/#organization"},"alternateName":"Mindful.org","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.mindful.org\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.mindful.org\/#organization","name":"Mindful.org","alternateName":"Mindful","url":"https:\/\/www.mindful.org\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.mindful.org\/#\/schema\/logo\/image\/","url":"https:\/\/www.mindful.org\/content\/uploads\/Mindful.jpeg","contentUrl":"https:\/\/www.mindful.org\/content\/uploads\/Mindful.jpeg","width":200,"height":200,"caption":"Mindful.org"},"image":{"@id":"https:\/\/www.mindful.org\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/mindfulorg","https:\/\/x.com\/MindfulOnline","https:\/\/www.instagram.com\/mindfulmagazine\/","https:\/\/www.linkedin.com\/company\/mindful-org","https:\/\/www.pinterest.com\/mindfulonline\/","https:\/\/www.youtube.com\/mindfulmagazine","https:\/\/www.tiktok.com\/@mindful.org"],"description":"We are dedicated to sharing the gifts of mindfulness through content, training, courses, and events\u2014helping people enjoy better health, foster more caring relationships, and cultivate a more compassionate society. Mindful is the voice of the emerging mindfulness community. We work to provide insight, information, and inspiration to help us all live more mindfully. From the latest articles on mindful.org, online learning, Mindful Magazine to our conferences and collaborations, our activities support people seeking to learn more as well as leaders working to bring genuine mindfulness practices into the mainstream. We offer courses, personal stories, news-you-can-use, practical advice, resources and insights that speak to anyone from novice meditators looking for guidance to corporate managers exploring new ways to cultivate workplace engagement and fulfillment. Our audience learns from leaders in the field about effective techniques for mindful living, and the science that points to its benefits.","email":"mindful@mindful.org","legalName":"Mindfulness United Pty Ltd"},{"@type":"Person","@id":"https:\/\/www.mindful.org\/#\/schema\/person\/0862ee0db6f7f9dd5e794c1f4da0f07e","name":"Georgina Miranda","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/285849a5979e33556c27ad8a155a403da4593c4fd701f9c915124eda6c324b86?s=96&d=blank&r=g2feb35e6d5b101bd7d5327af1c159816","url":"https:\/\/secure.gravatar.com\/avatar\/285849a5979e33556c27ad8a155a403da4593c4fd701f9c915124eda6c324b86?s=96&d=blank&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/285849a5979e33556c27ad8a155a403da4593c4fd701f9c915124eda6c324b86?s=96&d=blank&r=g","caption":"Georgina Miranda"},"description":"Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. She is also a mountaineer athlete and activist igniting inspired action to end violence against women and to promote the safekeeping of our planet. She is the CEO &amp; founder of She Ventures, a social enterprise unleashing the untapped power of women around the world. Georgina serves as Entrepreneur in Residence (EIR) at 4xi Consulting, reshaping the future of work and customer experience. Her clients include Fortune 500 companies, entrepreneurs, conscious leaders, and those called to shift mountains within themselves and the world around them. She is a highly sought after international transformation coach, public speaker, and management consultant. Explore more of her work here.","url":"https:\/\/www.mindful.org\/author\/mirandageorgina\/"}]}},"_links":{"self":[{"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/posts\/72740","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/users\/16169"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/comments?post=72740"}],"version-history":[{"count":7,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/posts\/72740\/revisions"}],"predecessor-version":[{"id":666709,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/posts\/72740\/revisions\/666709"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/media\/72746"}],"wp:attachment":[{"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/media?parent=72740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/categories?post=72740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/tags?post=72740"},{"taxonomy":"departments","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/departments?post=72740"},{"taxonomy":"issues","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/issues?post=72740"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/coauthors?post=72740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}