The Power of Exhaling - Stop Breathing In!

When we think about breathing, most of us immediately focus on inhaling. We imagine taking in a deep breath, filling our lungs, and pulling in more oxygen. Here’s the thing: without a good exhale, that deep breath is never going to happen.

The truth is, many of us don’t fully breathe out. We carry around “stale” air in our lungs and then wonder why we feel tired, stressed, or short of breath. On top of that, a lot of people rely on mouth breathing, especially when they’re stressed, which can make relaxation harder and drain our energy.

I see this all the time in my sessions.

A Session with Mark

Last week I was working with Mark. Now, Mark didn’t come to me to work on his breathing but breathing is always where I start. It’s top of the tree when it comes to life!

Mark’s a yogi, so he’s no stranger to breathing exercises. I asked him to change things up. Instead of focusing on big inhales, I had him:

• Breathe through his nose

• Focus on exhaling fully through his nose

• Pull his abdomen in as he breathed out

  
  

The shift was immediate. His breath deepened. His whole body softened. He moved from a “fight-or-flight” state into “rest-and-digest”. Oxygen flooded his system and even walking felt lighter. He couldn’t stop smiling.

I explained it with a simple analogy: if your car’s fuel tank is already half full, you can’t fit much more in. But if it’s nearly empty, you can fill it up completely. Same with your lungs - when you exhale fully, you make space for a real inhale.

As breathing is so natural and simple, we rarely think about it until something changes and makes us aware of it. However, the way we approach breathing can have profound effects on our overall well-being.

Why Exhaling Matters

When you focus on breathing out first, a few powerful things happen:

• Increased lung capacity – you clear out stale air and make more room for oxygen-rich air which increases energy levels, boosts stamina and endurance and reduces mental and physical stress.

• Effortless inhalation – the diaphragm works naturally, without strain meaning smoother and more relaxed breathing.

• Less shallow breathing – breaks the cycle of stress-driven, quick breaths and start to slow and deepen breathing

• Changes Emotional State  – a long exhale tells your nervous system, “It’s safe to relax”

Try it for Yourself

Diaphragmatic BreathingExhale fully through your mouth, drawing your belly button towards your spine. Then inhale slowly through your nose, allowing your abdomen to expand without forcing it. This technique enhances the efficiency of both exhaling and inhaling.

Extended ExhalationBreathe out through your nose for a count of 6–8, then in for a count of 4. This can instantly calm the mind.

Mindful BreathingNotice the sensation of letting go with each exhale. Imagine stress leaving your body as the air leaves your lungs.

Bringing it into Daily Life

• Morning boost - Start your day with a few minutes focused on exhaling. This sets your mind and body up for the day by transitioning from sleep to being awake, enhances your respiratory capacity and helps you feel calm and better equipped to face the day. 

• In stressful moments - before reacting, exhale deeply to give yourself space to respond thoughtfully

• Bedtime wind-down - a few minutes of long, slow exhales can help your body drop into sleep mode

A Final Thought

In the rush of daily life, it’s easy to forget the power of simply breathing out. By prioritising your exhale you can boost your energy, calm your mind, and feel more connected to your body.

Stop inhaling so much and start exhaling more. Now breathe out. Your body and mind will thank you for it.

Till next time…

Enjoy the day you create.

Martin