The Importance of Exhaling

The Importance of Exhaling

Take a deep breath.

Now let it out.

No, really. Let it ALL the way out.

It is funny how often we focus on taking a deep breath in, but we rarely think about the power of the breath out.

This week, a friend sent me an interesting piece of research published in a past issue of Cell Reports Medicine. Scientists found that deep exhaling may reduce stress even more effectively than deep inhaling. While all deep breathing helps activate the part of our nervous system responsible for rest and recovery, the exhale appears to have a particularly calming effect. Heart rate slows. Blood pressure drops.

Think about it. What do we naturally do when something has been difficult?

We sigh.

When we are frustrated, overwhelmed, disappointed, or exhausted, our bodies instinctively know what to do. We let out a long breath.

Maybe it is the body’s known wisdom.

As an empowerment coach, I often talk about the importance of letting go. It is one of my favorite and hardest tools. We spend so much time carrying things around. Stress from work. Worries about the future. Conversations we wish had gone differently. Expectations we place on ourselves. Sometimes we carry them so long we forget they are even still with us.

What if, just for a moment, you used your exhale as a tool?

As you breathe out, imagine releasing the stress from your week.

A difficult meeting.

A disappointment.

A mistake.

Something you cannot control.

The thing you cannot fix today.

The thing you want to be a certain way.

Let it leave with the breath.

I think the beauty of the exhale is that it reminds us of an important truth: we do not have to hold on to everything.

Some things, maybe even most things are meant to be released.

When life feels busy or your mind feels crowded, pause for a moment. Take a deep breath in. And then exhale slowly, all the way out.

You don’t need to hold that anymore.

And that’s…Good to Know!