Andrew Huberman· PhD
When you make exhales longer, you're slowing your heart rate, you're calming down. You don't need any sophisticated training.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
When you make exhales longer, you're slowing your heart rate, you're calming down. You don't need any sophisticated training.
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Conversely, if you want to relax, then you want to extend your exhales relative to your inhales, and you can even make them active exhales.
provided that there are extended exhales it seems like the calming response and the reduction in overall stress occurs
And by quickly returning to rhythmic breathing and maybe even trying to slow the breathing and extend those exhales, you'll find that you can very quickly calm down.
And if you want to decrease your heart rate, well, then you're going to make your exhales longer and/or more vigorous than your inhales.
The other thing you could do is simply to notice your exhales and to emphasize your exhales, make them longer and more vigorous than your inhales.