Letting Go Protocol
Release what you have been carrying.
Duration
5 min
Level
01
Evidence
Why this protocol
An exaggerated exhale-to-inhale ratio maximises vagal engagement and physically empties the lungs — the physiological correlate of the mental experience of release.
Perfect moments
What you'll experience
Lighter chest
Softer face
Empty in a good way
Quieter mind
Coach's insight
“The exhale is the release. Let each one be a little longer than felt necessary.”
Common mistakes
Making the inhale too big and undermining the ratio.
Trying to feel a specific emotion during the practice.
Ending as soon as it feels 'better' — stay for one more round.
Breathing pattern
Session length
An exaggerated exhale-to-inhale ratio maximises vagal engagement and physically empties the lungs — the physiological correlate of the mental experience of release.
Evidence
Extended-exhale protocols with high ratios lower rumination scores and improve emotional recovery in psychological studies.
Onset
3–5 minutes
Lasts
1–3 hours
Related protocols
After this session
You'll gently reflect on: