Posted by Stephanie Pascarella
on April 30, 2025
Clinical Insight:
Inhale activates. Exhale soothes.
This simple truth is at the core of how your autonomic nervous system works. When you lengthen your exhale (ideally to be longer than your inhale ) you stimulate the parasympathetic nervous system. This is the "rest and digest" state, the opposite of fight-or-flight. It lowers heart rate, reduces blood pressure, and slows the stress response, allowing your body to shift from survival to restoration.
Science snapshot: Studies show that practices like box breathing, 4-7-8 breath, or humming during exhale can significantly increase vagal tone and heart rate variability (two key markers of nervous system health).
Spiritual View:
The breath is the most ancient prayer. Before words, before thought, you were already breathing, receiving life and releasing what no longer serves. When you become aware of your breath, especially the exhale, you return to your center.
Exhaling is an act of trust. It’s the sacred letting go. A reminder that not everything must be held. When you sigh, when you hum, when you breathe out audibly — you are creating a moment of sacred pause where your body hears, “You are safe now.”
Practice Prompt:
Try this:
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Inhale gently for a count of 4
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Exhale slowly for a count of 6 or 8
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Repeat for 2–3 minutes while placing one hand over your heart
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Whisper to yourself: “I am safe to let go. I am safe to be.”
Disclaimer
The content shared on this website, including blog posts, is for informational and entertainment purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease or condition. Always consult with your licensed healthcare provider or qualified medical practitioner before making any changes to your health or wellness routine. Birdsong Medical Centre is not liable for any decision made based on the information provided herein.