The ObservatoryOne minute: lengthen the exhale
Six calm breaths where the exhale gets the longest time. One minute, anywhere.
How it works
In through the nose for four, a short pause, and out slowly for six. When the exhale is longer than the inhale, the body tells the nervous system that the situation is safe.
Exercise in 1 steps, about 1 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
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Why does it work?
Slow breathing with a longer exhale increases parasympathetic activity and lowers perceived stress and tension (systematic review: Zaccaro 2018). One minute is enough for a measurable brake, but not for deep relaxation.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
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