{"id":1659,"date":"2026-05-20T11:41:53","date_gmt":"2026-05-20T11:41:53","guid":{"rendered":"https:\/\/wellbeinginschools.eu\/?post_type=resources&#038;p=1659"},"modified":"2026-05-22T16:32:07","modified_gmt":"2026-05-22T16:32:07","slug":"prolonging-the-outbreath","status":"publish","type":"resources","link":"https:\/\/wellbeinginschools.eu\/el\/resources\/prolonging-the-outbreath\/","title":{"rendered":"\u03a0\u03b1\u03c1\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae\u03c2"},"content":{"rendered":"\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/wellbeinginschools.eu\/wp-content\/uploads\/2026\/05\/5_ProlongingTheOutbreath-_4-min_female_EN.mp3\"><\/audio><\/figure>\n\n\n\n\n\n\n\n\n\n<p>Welcome to this short mindfulness practice.<br>Remember, if you ever feel like stopping, that&#8217;s totally fine &#8211; you may just open your eyes and look around.<br><br>For this practice, you may choose to keep your eyes open or gently closed, and if they are open, allowing your gaze to soften and lose a little focus.<br>Take a moment to notice where your body meets the ground and how it feels to settle here.<br>You can take a regular breath in and out through your nose.<br><br>Trying that again\u2014natural breathing in,<br>then a long, slow breathing out,<br>like you&#8217;re making the gentlest &#8220;ahhh&#8221; sound. [3 sec pause]<br><br>You can keep going with this rhythm: easy breath in, and then slow and steady breath out. [6 sec pause]<br>You might imagine breathing out the day&#8217;s stress and breathing in fresh energy.<br><br>This longer exhale is like hitting the reset button on your stress.<br>It&#8217;s your body&#8217;s way of saying &#8220;okay, we can slow down now.&#8221;<br><br>Now, you might like to count your breaths<br>breathing in for three,<br>breathing out for six.<br>You might try it a few times, noticing how it feels for you.<br>Inhale: one, two, three.<br>Exhale: one, two, three, four, five, six.<br>Inhale: one, two, three.<br>Exhale: one, two, three, four, five, six.<br>[5 sec pause]<br><br>Now you may allow your breathing to settle back to usual, opening your eyes, if you had them closed. And simply noticing any shifts inside you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to this short mindfulness practice.Remember, if you ever feel like stopping, that&#8217;s totally fine &#8211; you may just open your eyes and look around. For this practice, you may choose to keep your eyes open or gently closed, and if they are open, allowing your gaze to soften and lose a little focus.Take a  [&#8230;]<\/p>\n","protected":false},"featured_media":1451,"template":"","class_list":["post-1659","resources","type-resources","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/wellbeinginschools.eu\/el\/wp-json\/wp\/v2\/resources\/1659","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellbeinginschools.eu\/el\/wp-json\/wp\/v2\/resources"}],"about":[{"href":"https:\/\/wellbeinginschools.eu\/el\/wp-json\/wp\/v2\/types\/resources"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wellbeinginschools.eu\/el\/wp-json\/wp\/v2\/media\/1451"}],"wp:attachment":[{"href":"https:\/\/wellbeinginschools.eu\/el\/wp-json\/wp\/v2\/media?parent=1659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}