Extended Exhale is slow nasal breathing where the out-breath is longer than the in-breath. Longer out-breaths are a simple way to slow down. Slow breathing has been widely studied for relaxation and heart-rate variability.
How do you do Extended Exhale?
- Sit or lie down comfortably.
- Breathe in gently through your nose.
- Breathe out slowly, through your nose or softly through your mouth.
- No pause in between. Let it flow.
The rhythm
In 4sOut 6s
The default rhythm is the gentlest standard one; the app also offers 4 · 8 or 7 · 11.
What does the research say?
Longer out-breaths are a simple way to slow down. Slow breathing has been widely studied for relaxation and heart-rate variability.
Evidence grade B · Studied: At least one randomized trial of this technique with mostly positive results, or a close member of a well-studied family. Grades describe evidence for feeling calmer, more alert or more focused, never a claim about treating a condition.
Sources
- Laborde et al. 2022, Neuroscience & Biobehavioral Reviews 138:104711
- Fincham et al. 2023, Scientific Reports 13:432
What might you feel?
Heavier, warmer, maybe a yawn or two. If you feel short of air, pick a shorter rhythm.
Who should take care with Extended Exhale?
Before a session the app shows a short caution when it applies:
- With COPD or another lung condition: Choose a count that feels easy; it's fine to go shorter.
Oxigen is a wellness app, not a medical device. It does not diagnose, treat, cure, or prevent any medical condition. If you have a health condition or are pregnant, talk to your doctor before starting, and keep following your care plan.
How Oxigen guides Extended Exhale
- Rhythms: 4 · 6, 4 · 8 or 7 · 11 seconds.
- Session length: 3, 5 or 10 minutes.
- Free, with no subscription.
- An orb, a rhythm ring, haptics and optional sound guide each breath, with “I feel unwell” always on screen.
Similar calming techniques
Updated November 8, 2026. Copy reviewed against Oxigen’s claims policy and technique reference.