Appreciate the Exhale

The Simple Breathing Trick That Helps Your Spine and Calms Your Brain

Before we start - if you'd rather watch or listen, check out the video version here: It's just under 3 1/2 minutes.

Your Monday Moment: Appreciating the exhale

Alright. Let's deep dive!

Did you know there’s a super simple way to help your back feel better and your brain feel calmer? It takes less than one minute and you can do it anywhere. You don’t need equipment, special clothes, or even a lot of time.

All you need to do is… breathe out.

Yes, really. Just breathing out a little longer can make a big difference for your body.

Let’s break it down.

Most People Breathe In Too Much: Appreciate the Exhale!

When we think about breathing, we usually focus on the inhale—taking a deep breath in. But the magic actually happens when we breathe out.

If you only take deep breaths in, and never fully let the air out, your body stays stuck in “go, go, go” mode. Your shoulders might rise, your chest might feel tight, and your brain might feel a little buzzy or stressed. This can also make your core muscles (the ones that protect your spine and help with posture) feel weak or tired.

But when you exhale fully, something amazing happens:

• Your nervous system gets a signal to relax.

• Your deep core muscles fully shorten and support your spine.

• Your body finds a more calm and steady rhythm.

That’s a big win from one small change.

Try This: A One-Minute Appreciation of the Exhale

Want to feel it for yourself? Try this quick breathing practice:

1. Inhale slowly for 4 seconds.

2. Exhale slowly for 6 seconds.

3. Repeat this 3 times.

That’s it! The whole thing takes just one minute.

If counting feels tricky, you can also use a clock or just breathe in a little shorter and out a little longer. No stress, no pressure. Just aim to make the exhale longer than the inhale.

Why This Works

When you exhale longer than you inhale, you activate a special part of your nervous system called the parasympathetic system. That’s the one that helps your body relax and feel safe. It slows your heart rate, softens your muscles, and helps your brain focus.

At the same time, a full exhale helps your deep core muscles turn on. These muscles are like your body’s inner seatbelt—they support your spine, help you sit and stand tall, and protect your back during movement.

In other words, a longer exhale helps you feel calm and strong, all at once.

Interestingly, if you cannot exhale fully or longer than your inhale, this is a great diagnostic for someone like me. In my Get Back Your Back coaching programs, the lengthy & quality of your inhales & exhales are a substantial part of the assessment process.

One Small Bite, One Big Win

We call this a “small bite, big win” because it’s such an easy thing to try, and the benefits are huge.

Next time you feel stiff, stressed, or just need a reset, remember this simple trick:

Breathe out a little longer than you breathe in.

Try it once a day, or a few times when you’re waiting in line, sitting in traffic, or feeling rushed. Over time, this one little habit can help your body feel more stable and your mind feel more peaceful.

Give it a try today, and let your spine and brain thank you later. 😌