Long Exhale Breathing Technique (5-10) for Calm & Focus Use the long exhale breathing technique (5-10) to quickly settle your nervous system. Breathe softly through your nose, let the belly rise, and keep the rhythm smooth and quiet. How to do it: - Inhale softly for 5 seconds - Exhale slowly for 10 seconds - Continue for 2–5 minutes at a comfortable pace Why it helps: Longer exhales boost parasympathetic activity for deeper calm. It helps lower your heart rate and relax your muscles. Should you