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Stress Reset · Day 3

Long exhale

Breathe out for longer than you breathe in.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. This is Stress Reset. Five minutes of longer breaths out.
  2. Sit, stand or lean, whatever is easiest right now. Eyes open or closed, as long as you are safe.
  3. Let your shoulders drop a little. Unclench your hands.
  4. For a few breaths, just notice how you are breathing. No need to change anything yet.
  5. Now make each breath out a little longer than the breath in.
  6. Breathe in through your nose for a count of three.
  7. And breathe out slowly for a count of five or six.
  8. Again. In for three.
  9. Out for five or six. Slow and even, as if you were fogging up a mirror.
  10. In.
  11. And out, long and slow.
  12. Carry on by yourself. A short breath in, a longer breath out.
  13. If the counts feel too long, shorten them. The only rule is that the breath out is the longer one.
  14. Breathing normally is always fine. If you feel short of air, take a normal breath and start again.
  15. Let the end of each breath out be soft and complete, without forcing.
  16. Notice the small pause at the bottom of the breath, before the next one comes in.
  17. Keep going. In, and a long way out.
  18. Now let the counting go and breathe however feels natural.
  19. Notice your shoulders, your jaw, your hands. Let anything that is gripping let go a little.
  20. That is Stress Reset. A few long breaths out, any time you need them.