Overview & Traditional Lineage
Extended Exhale (Visama Vritti) is a classical pranayama rooted in Classical visama vritti. Out for twice as long as in. The one breath practice with a direct, measurable calming effect, and the best thing to do at two in the morning.
Primary Goals: Sleep, Anxiety. Themes: Insomnia, Panic, Before-Sleep.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit or lie down. This works lying in the dark, which is often when it is needed. | 15s |
| 0:26 | Breathe in for a count of four. | 12s |
| 0:42 | Breathe out for a count of six. Slower than feels natural, but not strained. | 20s |
| 1:11 | Again. In for four, out for six. | 25s |
| 1:40 | When six is easy, go to eight. In for four, out for eight. | 35s |
| 2:24 | Never force the in-breath to be short. Only let the out-breath be long. | 40s |
| 3:12 | Ten rounds. The out-breath is where the nervous system settles, which is why we spend longer there. | 120s |
| 5:23 | Keep going for as long as you like. If you fall asleep doing this, it has worked. | 150s |
| 8:03 | If you are coming back rather than sleeping, let the ratio even out first. | 40s |
Contraindications & Guidance
- Stop and breathe normally if you feel dizzy, tingling in the hands, or any tightness in the chest.
- If lengthening the out-breath makes you gasp on the next one in, the ratio is too steep. Shorten it.
