The Power of the Exhale
Why Breathing Out Through Your Nose Might Be the Easiest Way to Calm Your Body and Brain
Ever feel tense for no reason?
Like your shoulders are up around your ears and your brain’s buzzing?
Here’s one of the simplest tricks to reset your nervous system:
Exhale slowly through your nose.
Sounds too easy, right? But it works.
Science backs it, and so does real-life experience.
In James Nestor’s book Breath, he explains how nasal breathing helps your body work better. Most folks know nose breathing filters air on the way in. But the real power? It’s in the exhale.
Why? Because breathing out through your nose does three amazing things:
Slows you down like a natural brake pedal
Releases nitric oxide, a gas from your nose that opens blood vessels
Improves oxygen use, so your body stays steady instead of frazzled
It’s a no-fuss, drug-free way to chill out… anytime, anywhere.
I’ve used it in traffic, before big talks, and even just to fall asleep faster. One minute of slow nasal exhales can change your whole vibe.
Try it now:
Breathe in through your nose.
Then breathe out slooooowly through your nose.
Do that for 30 seconds.
Feel the shift? That’s your body thanking you.
When in doubt, breathe out.
It just might be your new favorite reset button.