Soft Exhale

In for four, and a slow, easy six on the way out.

For tension you can feel in your shoulders, jaw or chest.

Evidence: Early evidence

Choose a length

Start · 1 min Start · 3 min Start · 5 min Start · 10 min

Good for: Everyday tension, after a hard conversation, when your body feels braced.
Rhythm: In 4 · Out 6
Feel: Gentle

Go gently. Let the out-breath leave on its own rather than pushing it out. If six feels long, choose the quicker pace.

Want to know why this works?

Breathing slowly with a slightly longer out-breath is a simple way to steady your pace. Research on slow breathing in general is encouraging, though no single count has been shown to be best.

Show breathing science

Patterns that let the out-breath be a little longer have shown promise in early research. The studied pattern differs from ours, and no single ratio has been shown to be best.

Early evidence: Promising but limited or indirect research.

Sources

Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895 (opens in a new tab)
Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials. Scientific Reports. 2023;13:432. doi:10.1038/s41598-022-27247-y (opens in a new tab)

The evidence

Technical timing

4 s inhale, 6 s exhale (10 s cycle, 6 breaths per minute). Cycles fitted to the chosen duration.