06 April 2026 · Dr. Marko Vidic · 6 min read · science
Why the Exhale Should Be Longer Than the Inhale
It is the single most repeatable instruction in our system, and the one that produces the largest immediate physiological shift. Here is the why.
Inhale: heart rate rises. Exhale: heart rate falls. This is called respiratory sinus arrhythmia, and it is the engine of HRV. The longer your exhale, the longer the parasympathetic surge — and the deeper the resulting calm. The 4-7-8 family Andrew Weil popularised the 4-7-8 (inhale 4, hold 7, exhale 8). Buteyko works with shorter inhales and extended exhales. Pranayama traditions have used 1:2 ra…
Tags: exhale, parasympathetic, physiology